Month: October 2017

The joy and benefits of night running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

As the nights draw in, many of us find it harder and harder to find the time to get out for our regular run. The amount of daylight available after getting in from work is fast diminishing – and as it gets colder as well it gets easier to decide to put off your run until the weekend. If that sounds like you, then you’re not alone.

There is, however, another way. Night running is becoming increasingly popular – especially during the winter months – and it really does have some advantages. There are a few things to bear in mind however – so here my top tips.

  1. Be safe

An obvious one, perhaps, but it is essential that you make yourself as visible as possible if you’re heading out for a run at night. A hi-vis top is a must have, and there are a huge range of reflectors and even flashing lights you can wear – don’t be afraid to go overboard. Also leave your headphones at home – at night you need to be even more aware of your surroundings that during the day.

  1. Stay close to home

Do loops of a shorter route close to home rather than heading out into the wilds in the dead of night. That way if you do need to get home quickly, you can. Make sure you tell people where you’re going too.

  1. Eat in the afternoon.

You’re going to miss your regular evening meal, so be prepared and eat early.

So, do I recommend night running? Absolutely – and now is the perfect time of the year to give it a go. It’s a completely different experience – and one that can really get the heart pumping and the adrenalin flowing. One of the wonders of running in the dark is how much more heightened your senses are – you’ll see sights you’ve never seen before – and you’ll get a fresh perspective on a familiar world.

Until the next time,

Mohsin Salya.

England Athletics #runandtalk campaign addresses mental health issues

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I’ve often talked here about how the benefits of running extend far beyond the physical – running is good for our bodies, but it’s great for our minds as well. And a recent awareness campaign in October – a collaboration between England Athletics and the mental health charity Mind – struck me as a great way of using running as a way of encouraging positive mental health.

Run and talk

Running is, for many people, an escape – it can be a way to get away from the stresses and strains of daily life, but it can also be an important opportunity to spend quality time with other people. The campaign is called #runandtalk, and the big idea is to get people out and about, running with friends and family, and to use that time as an opportunity to talk together about mental health issues.

The organised events are over for this year, but the campaign is ongoing, and I’d encourage everyone to support this fantastic cause again next year if you didn’t get a chance to this time around. I think there’s a real opportunity for everyone to think about how they can use running to promote great mental health – either in themselves or in others. Just by getting out there – whether you’re starting running for the first time, or taking it back up again after a long break – you’re making a positive step forward and making a change for the better in your life.

A positive first step

Running makes us stronger, happier and healthier, in body and in mind. Running with other people is a healthy, positive step, looking outwards into the world, rather than inwards towards our own worries. It is chance for us to share our concerns with others, and to give ourselves the headspace we need to cope with whatever life throws at us.

So, find someone who might benefit from running and talking with you, and encourage them to hit the road. You’ll both never look back.

Until the next time,

Mohsin Salya.

Finding the perfect training plan for you

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Many of us will have some kind of goal in mind for our running – it could be simply to get fitter, to lose weight, to beat a certain time or to run a particular distance such as a marathon. I deal with how to pick and choose those goals in another post, but in order to achieve any of them – whatever your target – you’re going to need a plan.

Buddy up

For some people, this means hiring a running coach. And for those who can afford it, this is clearly a great way to go. The personal focus they can provide and the ongoing encouragement and support they will offer you is clearly hugely valuable. One of the toughest things about training for anything – whether it’s a particular race or a target weight – is the feeling sometimes that it is a lonely struggle. With a professional, qualified running coach by your side, it really doesn’t have to be.

Go digital

But clearly this option just isn’t available to everyone. So, what are the alternatives? As with many things nowadays, the internet has changed everything. There are a huge number of free training plans available online, with everything from 5k to Marathon laid out for you. Runner’s World has a fantastic index of plans available, and I’d definitely recommend checking it out. There are also some great smartphone options out there too, such as the My Asics app.

Where are you now?

Your starting point for choosing a plan has to be how many miles you’re currently running – so make sure you get this right. Launching into a training regime that has a higher mileage in its first week than you are used to could land you in trouble – the idea is to build things up slowly, so be honest with yourself about what you’re capable of right now to ensure you don’t get injured.

Run/life balance

My final tip is to take a good look at your life outside of running. What can you actually commit to, in terms of time out on the road each week? If you consider that you might be starting out by running over 20k a week for a marathon training plan, and then building that up over the months ahead, then can you actually afford that time away? We all have other commitments – whether it’s work, or family, or both – so just make sure you take those into account before you commit.

Get the plan right though, and it will bring huge benefits when it comes to race day. Good luck!

Until the next time,

Mohsin Salya.

Why do we run and what benefits does it have?

Posted on by Mohsin Salya

 

Hi, and welcome back to the Mohsin Salya blog.

Sometimes, when the cold rain is running down the back of my neck and my legs feel like lead, I ask myself the same question. But, it’s something that we should all reflect on sometimes: why exactly do we run?

I think there are a few ways to answer this, but essentially for most of us I think it boils down to the idea that we run because it benefits us both physically and mentally. Here’s how.

  1. It gives us some well-needed headspace

Run for five minutes, and you’ll probably spend most of it thinking about all the things you should be doing instead of being out on a run. Run for a bit longer, and you’ll eventually hit that blissful point where you suddenly realise you haven’t thought about anything at all for a few minutes. You’ve just been running, listening to your body and the world around you. Running also releases lots of good chemicals into your body that help us to combat stress and depression – so it’s not just pure escapism.

  1. It makes us more aware of our bodies

How many races are sold on the basis of their toughness and brutality? It’s surprising how many are, but then pain and running have always had a closer relationship with each other than in many other sports. Perhaps it’s because the pain we endure when we’re running puts us in touch with our bodies again, shaking us out of the stuffiness of the sedentary working lives that many of us have, making us remember what our bodies are capable of when we really push them.

The urge to run then comes from our addiction to the benefits we all feel when we do it – it just feels good to run, at a very primal and natural level. Running keeps you fit, it keeps you happy, and ultimately, it’s something we’re born to do.

Until the next time,

Mohsin Salya