Category: Exercises

Can minimal running really help your form?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Running, just like any other sport, has its crazes. Many of course are driven by the industry – the big name companies jumping on trends to sell the latest trainers, clothing or technology. Minimal footwear is one recent phenomenon that seems to have stuck around however – and it’s probably with good reason.

Less is more?

The thinking behind minimal running shoes is this. Over the years, as shoe material technology has become increasingly advanced, the amount of support and cushioning technology that is built into the shoes has increased. Minimal running shoes are a response to this trend and is based on some sound scientific thinking.

The idea is that the cushioning we’ve all become so accustomed to has actually negatively affected our running form. Runners wearing shoes with over 8mm of cushioning on them are often inclined to land on their heels – rather than the mid or fore-foot – and so they’re actually running less efficiently than they should.

Improve your form

So, do I recommend that you give minimal shoes a go? Well, I think they’re certainly an interesting response to the technology overload that we’ve seen going into shoes in over the decades. I also think that they’re well worth giving a go if you feel that your super-cushioned running shoes are negatively impacting on your running style – it seems that they certainly can be a useful corrective to the poor running form caused by heel strikes. Without the cushioning, you’re forced to adopt a more natural running style, and it certainly makes sense that this can improve your running efficiency.

I’ve personally found that switching between minimal shoes and more cushioned ones has certainly had a positive effect on my own running – so give it a go and see how you get on.

Until the next time,

Mohsin Salya

Running: How to warm up properly

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I’ve lost count of the number of times that I’ve told the same thing by experienced runners: ‘just make sure you warm up properly’. It’s probably the number one rule that we should all follow – but how many of us can honestly say we actually do it? And I don’t mean do it half-heartedly (for years I used to jog on the spot for ten seconds, windmill my arms and take a few big breaths and think I was ready for a marathon). I mean really warm up. Just as with any aspect of running, doing it properly is a skill that you need to learn, and then apply consistently in order to see any benefit.

And believe me, it is worth it – here are just a few good reasons why warming up properly so essential:

  • It reduces the risk of setting off too fast, burning out and not getting through your run
  • It warms up your muscles and your joints, reducing the chance of injury.
  • It gets your heart beating, but in a gradual way that will prepare your body properly for a sustained effort.

My personal warm up

So what’s my warm up routine? Here’s what I always recommend whenever people ask me how I get ready for a run:

Do some dynamic stretches (10 each):

  1. Hip Flexor Stretch

Stand up straight and flex your hip and knee – bringing your right knee towards your chest and swinging your left arm forward. Lower and repeat on the other leg.

  1. Plantar Flexor Stretch

Hands on hips, raise your right foot up slightly, keeping your knee straight. Flex your foot with your toes pointing upwards. Repeat with the other foot.

Then just walk.

Yes, walk. Taking a five-minute walk can make the perfect transition between relative inactivity and running. It will get the blood pumping to all of the same places you’ll need on your run, and also provides you with some vital headspace before your get going.

So next time park 5 minutes away from the start line, and build a walk into your pre-run routine.

Until the next time,

Mohsin Salya

The Importance of Recovery for Runners

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

For those of you who took part in the recent London Marathon, this article will be about a subject that is probably very close to your heart at the moment: the importance of recovery. It’s a vital part of our running lifestyle – not just in terms of giving yourself a chance to recover from a big race, but also a fundamental element of your preparation and training. So firstly, what do we mean by recovery, and is it really that important?

The right kind of rest

One thing to make clear straight away – by rest and recovery, I don’t mean doing nothing. When your body is used to daily activity, doing nothing at all isn’t a healthy option. Instead, these rest days are for staying moderately active, by taking a walk, doing some stretches or going for a swim. Strength training is also a great option that really complements the miles you’re putting in on the road during the rest of the week.

The rest days you build into your training programme serve a number of functions. Firstly, it’s simply to let your body recover – a really important benefit to remember if you want to avoid the injuries that come with overtraining.

Building on your training

These days are also a chance to bed in the training you’ve during the rest of the week. What do I mean by this? Well, many of the gains you make in terms of fitness and performance in fact occur on the rest days – so your time away from pounding the pavement actually improves the quality of the training you do on the other days and ultimately improves your performance.

A healthy mindset

Another important aspect of taking a rest day – whether those that form a part of your training regime or that come in the days following a big event – is that they’re a great way to avoid mental burnout. By giving your body some time off, you’re also allowing yourself some vital headspace away from running.

My advice is to bring the same level of discipline and focus on the days when you don’t run as on the days when you do – your body will thank you for it.

Until the next time,

Mohsin Salya.

How to Start Running In Your Golden Years

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It’s never too late to change your life and start running. But if you’re going to run in your later years, be extra careful, so you can stay active without damaging your physical health. Helping you on your journey to peak physical fitness, Mohsin Salya explains how to start running in your golden years.

Serious benefits

There’s so many reasons you should strap those running shoes on. You can get a lot of health benefits from running – it can do everything from help you lose weight, to strengthen your heart, making it easier for you to ward off conditions such as heart disease. There’s also evidence to suggest that inactivity speeds up aging, so by staying active through running, you can maintain physical fitness.

Slow and steady

It’s a good idea, when you begin running, to start slow and steady, only increasing your speed and running mileage once your body has adjusted to the strain. As a beginner runner, you should know that your body will adapt with time – no matter how old you are, but if you do too much, too fast, it’ll take a toll on your body. Start by running short distances three times a week and go from there!

Prepare your body

It’s important to warm up and cool down your body before running, so it can bear the strain of physical activity, but it’s especially vital when you’re older, so you don’t do any permanent damage. Warm ups, such as stretching, will raise your muscle elasticity and reduce joint friction, allowing you to pound the pavement with ease, while cooling down will help you ward off any running-related aches and pains.

Eat healthily

Diet is a key consideration for any runner, but it’s essential that as an older person, you follow a healthy diet full of leafy greens and oily fish. As an older runner, your knees and joints will be weaker – you need to support them, so you can run safely. This diet will give you the essential fatty acids, calcium and magnesium that are critical for bone and joint nutrition, making it easier for you to run.

New flexible you

An older runner needs to be a flexible runner, as this physical activity places a lot of strain on your already weak joints. If you make yourself flexible, you’ll be able to run without asking too much of your joints. It’s a good idea to take up activities which promote flexibility, such as yoga and Pilates – you could even take part in classes for these activities, so you can meet like-minded people too!

Always stay safe

There’s nothing stopping you from running in your golden years. But remember that your body isn’t quite what it used to be, so you should do more prep as an older runner, giving you the ability to run safely. Also if you have any doubts, speak to your doctor before you start running and if you injure yourself, make sure you rest up for a while, so you can get the benefits of running no matter your age!

Until the next time,

Mohsin Salya.

Does Sleep Affect Running Performance?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It’s essential that as a runner, you take care of your body, as without a healthy body, you literally won’t be able to get very far. There’s lots of considerations here, but is sleep one of them? Mohsin Salya asks whether sleep has an impact on running performance.

Care for your body

A runner is only as good as their body, because you need strong limbs, as well as a robust core, to push yourself to perform properly as a runner. It’s key for example, that you feed it well by following a good diet, filled with fruit and vegetables, so your body can get the nutrients it needs to stay healthy.

It stands to reason that as a runner you need sleep, if you want to keep your body in top shape. As you sleep, your body has the time it needs to rejuvenate itself, getting tasks such as growing muscle and repairing tissue done while you’re out of action. Obviously yes, sleep effects running performance, as when you sleep, your body can build itself into a tool that will help you run harder, for longer.

Sleeping schedule   

But how much sleep do you need? Can you get by with a few hours here and there, which is all some people can do if they’ve got busy schedules, or is a whole night’s sleep critical? It generally depends on what kind of runner you are. If you’re a beginner, sleep isn’t as important because you’re not pushing your body that hard but if you’re an endurance runner, you need as much as possible.

We’re all different – there’s no one size fits all option for the amount of sleep you need as a long distance runner. But if you’re looking for a baseline, the National Sleep Foundation is a good place to start, as they really know their stuff on this subject. The Foundation recommends that adults get between seven and eight hours of sleep every night, to give their bodies the time needed to recharge.

Sleep management ideas   

This brings us to the question, how can you sleep effectively to maximise your running abilities? Sometimes it’s as simple as being consistent, going to bed at about the same time every night, so you can get into a pattern. It’s also handy to devote more time to sleeping – even hitting the hay half an hour earlier than you have before can do the world of good, by giving your body more time to recover.

You should also tailor your sleep to your running schedule, so you don’t put too much strain on your body. If you’re running at night, for example, ensure you have enough time for a lie in during the mornings, allowing yourself the time in bed you need for your body to bounce back. Quick note – if you have problems sleeping and it’s serious go to a doctor, as it’s likely you need medical guidance.

Rest your way to success

It seems like a bit of a paradox doesn’t it, the idea that rest can lead to running success. You should remember however, that while the human body is an amazing thing, it does have its limitations, and one of those is that it can only take so much physical activity in a day. If you make sure you get plenty of sleep, your body will recover from the rigours of the day, ready for to propel you on as a runner!

Until the next time,

Mohsin Salya.

The Best Fitness Classes for Runners

Posted on by Mohsin Salya

Hi there – welcome back to the Mohsin Salya blog.

Even if you absolutely love to run, you can’t run all the time – this will just set you up for injury and burnout. Runners are well known for having imbalances and weaknesses, as running is a high-impact, repetitive motion. Therefore, switching up your routine by adding group fitness classes can address the holes in your fitness. Not only that, but it will mix things up in a social and fun environment.

However, with all the different fitness classes on offer, knowing how to pick the right one can be confusing. In this post I’ve listed my suggestions on which fitness classes runners will get the most benefit from.

Treadmill classes

This is the perfect stepping stone for runners who are new to group fitness classes. Treadmill classes combine approximately 30 minutes of intense running intervals with another 30 minutes of strength training. This is done in a high energy studio with loud music, which is great for motivation and a definite change from your usual quiet run. These classes are great for encouraging you to push yourself harder and introduce you to speed and tempo work.

CrossFit

CrossFit focuses on total-body strength and power moves, including squats, deadlifts and thrusters. Because of this, it can be a complete game changer when it comes to optimising your running efficiency. With CrossFit, you get a huge upper body component that other runners may overlook. The stronger your upper body, the more your body can stay in control and work as a single unit rather than having your upper body flail around like many other runners’.

Indoor cycling classes

The biggest benefit of cycling is that it’s low impact. As a runner hitting the pavement regularly, this can take its toll on your joints. Taking part in some cycling can enable you to take some stress off your joints whilst still getting a great cardiovascular workout. Even though running and cycling are both lower body dominant exercises, cycling emphasizes a slightly different blend of leg muscles then running does. When it comes to reducing the muscular imbalances and preventing injury, this is critical.

TRX classes

TRX (Total Body Resistance Exercise) naturally challenges the core and the stability of the body, which is incredibly important in running. When working with a TRX, you will learn how to fight instability, which will come in handy when you’re out running and are getting fatigued. It will also help with different types of running, such as when you’re trail running.

Until next time,

Mohsin Salya

 

The Perfect Warm up Routine for Runners

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It probably goes without saying, but if you want to perform to the best of your ability when running, it’s vital that your warm up routine is right.

When you start running cold, your body is going to take time to get into its optimum running mode. You’ll be inflexible and stiff, and your body will inhibit your natural stride. By warming up correctly, you’ll start your run without limitations. There are not only physical benefits to warming up, but also psychological – you’ll know in your mind that you’re ready for that run.

Warming up should never take more than five minutes, so it isn’t too much effort and it isn’t too time consuming. Here I’ve put together four warm up techniques to get you ready for your run.

Hamstring stretch and hip mobiliser

  1. Stand upright and sideways on to a wall
  2. Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
  3. Swing your non-standing leg backwards and forwards 15 times
  4. Repeat on your other leg

Hip abductor mobilisation, gluteal and iliotibial band

  1. Place both hands on a wall and lean slightly forward
  2. Swing your right leg to the left, across your body and pointing your toes in the air as they reach the furthest point of motion
  3. Swing your leg back across your body and as far to the right as is comfortable, again pointing your toes upwards as they reach the highest point
  4. Repeat this 15 times, and do the same on your other leg

Knee lift and hip rotation

  1. Stand on one leg, supporting yourself on a wall if necessary
  2. Raise your non-standing knee directly upwards to hip height
  3. Keeping your knee at hip height, move outwards as far as is comfortable and then slowly lower to the ground
  4. Repeat 15 times, and then do the same with your other leg

Iliotibial band and oblique stretch

  1. Stand with your legs crossed with your feet close together. Start with your left leg behind your right
  2. Raise your right arm so that it is pointing straight up
  3. Gently stretch to the left, without leaning forwards or backwards and hold for 20 seconds
  4. Repeat starting with your right leg behind, raising your left arm and stretching to the right

Until next time,

Mohsin Salya

Hip Strengthening Exercises Every Runner Should Do

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Some runners sometimes shrug off the importance of strength training when it comes to avoiding injury and improving performance. However, strength training should be part and parcel of your training program, as it will help you in many ways, including avoiding injury and improving your performance.

One of the regions you should be focusing on as a runner, to increase strength and mobility, is your hips.  The hips are one of the most important, and yet ignored, aspects of biomechanics. Hip weakness is a major injury root-cause, so when it comes to warding off running pain (especially knee pain), your hip strengthening exercises are some of the most important you can do.

By committing to a hip strengthening routine two to three times a week, you can increase stability and support of your core region. By starting with one set of eight reps and gradually building on it so that you are doing three to four sets of 12 to 15, you should start noticing major improvement in less than two to three weeks. Here are some suggestions:

Single Leg Bridge

  • Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides. Lift your hips, tone your thighs and squeeze your glutes.
  • Next, raise your right leg up in the air as straight as possible, keeping your foot flexed and extending it whilst raising your lower back. Lift your hip as high as possible by engaging your abs and pressing down through the left heel.
  • Hold the position for five to ten seconds, and then lower your hips to lightly touch the ground. Now switch legs.

Donkey Kicks

  • Get on all fours, with your hands directly under your shoulders and your knees under your hips, and your wrists aligned under your shoulders.
  • Draw your abdominals in as you gradually lift your leg behind you until it’s almost parallel to the floor, with your knee bent and your foot flexed.
  • Hold this position and pulsate your flexed foot towards the ceiling by engaging and squeezing your glutes. Keep the motion small and controlled with the muscle doing most of the work.
  • Focus on the muscle, and avoid using momentum. Also make sure you keep your back straight and spine in a neutral positon.
  • Lastly, return to the starting position and complete one rep.

Bird Dog

  • Get on all fours on your hands and knees with your palms flat on the floor and shoulder width apart. Your knees should be directly under your hips and your hands beneath your shoulders. Make sure to keep your lower back and abdomen in a neutral position.
  • Next, engage your core to keep a good balance. Raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.
  • Hold this position for three to five seconds, and then return to the starting position and repeat.

Until next time,

Mohsin Salya

The Best Strength Training Exercises for Runners

Posted on by Mohsin Salya

 

Hi, and welcome back to the Mohsin Salya blog.

As a runner, you can sometimes overlook the importance of strengthening muscles and joints. Strength training leads to improved race times, good running form and being less prone to injury. In fact, strength training is one of the single most important non-running aspects of training.

However, runners require a completely different strength training program than the standard gym-goer or bodybuilder. As a runner, you need to focus on targeting the key muscles that will keep you balanced. By targeting the muscles you use most during running – mainly the quadriceps, hamstrings and the calves – you can correct any muscle imbalances that may occur.

Here are some of the best strength training exercises that you can work into your training:

Planks

You may know this already, but all variations of planks are some of the best core exercises you can do to target every angle of the core, lower back and shoulders. This makes it one of the most simple but powerful strength exercises.

  1. Lie on your stomach
  2. Prop up on to your elbow with feet slightly apart, and toes about hip distance apart. Make sure your shoulders are directly above your elbows.
  3. Aim to straighten your whole body so that it’s forming a straight line from the top of your head to your heels.
  4. Whilst engaging your core and keeping the straight line, hold this plank position for 30 seconds to a minute.
  5. As you get stronger, aim to gradually add more time. You can also make it more challenging by adding weights – placing a plate on your back is a good way of doing this.

Here is a great example of how to plank correctly.

Overhead Lunges

This is a great exercise to target the whole body – quadriceps, hamstrings, glutes, shoulders and core muscles as well. If you’re pressed for time and looking to get the most out of your workout, then this is also a good one for you as it’s quick yet effective.

  1. Hold a pair of dumbbells straight above your shoulders, with arms straight and elbows locked. Make sure your feet are shoulder width apart and your knees are slightly bent.
  2. Whilst keeping the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat with your left leg. Do 12 steps on each side to complete one set.

Follow this guide for the ultimate overhead lunge.

Air Squat

As a runner, the squat should be a staple in your runner’s orientated strength training programme. They are the single most important exercise that you can do to strengthen the whole body, as they target a lot of running specific muscles.

  1. Stand with your feet hip distance apart with toes facing forward.
  2. With your arms out in front of you at shoulder height, squat down by bending your knees.
  3. Lean forward at the waist whilst keeping the back flat and knees tracking behind your toes.
  4. Squat until your thighs are parallel to the ground or to the point where you can no longer keep your back flat.
  5. Press up through your heels to return to starting position.

Check out this guide on how to do a squat correctly.

Until next time,

Mohsin Salya