Category: Marathons

A tribute to running legend Mo Farah

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

We probably all have favourite British sporting moments – whether it’s England winning the World Cup in 1966 or Andy Murray’s triumph in the Men’s Singles final at Wimbledon – but my personal highlight was Mo Farah’s incredible double gold at the London 2012 Olympics.

Track legend

Those Olympic Games were a special time anyway – a moment where the whole nation seemed to come together – but Mo’s triumphs in the 10,000m and then the 5,000m were truly sensational. Mo – now ‘Sir Mo’ for his contribution to athletics – has now run his last race on the track – and I for one will be sad to see him go.

An inspiration to us all

His story is a truly inspiring one – from his early life that saw him come to the UK as an eight-year old from Somalia, to the huge amount of effort he has put in over the years to reach the very heights of his sport. He’s also contributed an enormous amount off the track too – including working as an ambassador for Marathon Kids, an organisation that aims to get kids active.

Ready for the road

He went out in style earlier this year at the scene of his earlier triumphs – winning the 10,000m race at this year’s World Championships in London – and has now set his sights on the road. I’m hugely excited to see what he can achieve when he takes on the marathon distance – he’s a natural competitor who will be fascinating to watch in these longer races. Let’s hope we’ll be seeing this knight of the road performing ‘The Mobot’ for many years to come.

Until the next time,

Mohsin Salya

Learning to breathe – techniques for running

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Hi, and welcome back to the Mohsin Salya blog.

I freely admit that for many years – probably like most runners – I didn’t give too much thought to my breathing. Breathing was just something you did without thinking – a necessary function of getting the oxygen you need into your body in order to get to the finish line.

But in recent years I’ve become much more interested in watching my breathing – not least through the breathing techniques that are at the heart of a lot of meditation practice. Having an increased awareness of how I’m breathing, and simply focusing on my in breaths and out breaths, has really helped me to clear my head when I’m out on the road.

Reducing injury

There are also ways in which, unlikely as it may seem, breathing can help to reduce your chances of injury. Impact stress – in other words the stress your landing foot is suffering each time it hits the ground – is at its greatest at the beginning of an exhalation. This is because as you breath out, your muscles – in particular your diaphragm – relax, making it more likely that you’ll injure yourself at this point. Do this repeatedly – by landing on the same foot at the beginning of an exhalation – and you’re storing up trouble. The answer is rhythmic breathing.

Odd-even

This involves having a longer inhale than exhale, breaking the pattern of inhaling and exhaling on the same foot strike. Another important step is to practice breathing from your belly rather than your chest – allowing your lungs to fill with as much oxygen as possible. I’d recommend a pattern of inhaling for three steps and exhaling for two – a good tip is to start by practicing the floor, then walk, and then gradually speed up.

Breathing properly is central to our wellbeing – and a fundamental part of becoming a better runner – so I’d recommend giving the rhythmic technique a go.

Until the next time,

Mohsin Salya

Running: How to warm up properly

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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

Brendan Foster retires as the BBC’s voice of running

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Hi, and welcome back to the Mohsin Salya blog.

As a child sporting heroes can have a huge impact. And for me, Brendan Foster – who is retiring this year as the voice of athletics for the BBC – was mine. Not as an Olympic athlete – I sadly never saw him run – but as the voice that described many of athletics’ greatest moments over the years.

Olympic standard

Before he became a commentator, Foster was a highly accomplished runner in his own right. He won 5,000m gold in the 1974 European Championships and set a new world record for the 3,000m. Once he retired from the track in 1980 he proved himself to be equally comfortable behind the microphone, and has commentated on pretty much every major athletics event ever since. This year’s World Championships in London – in which he saw Mo Farah win the 10,000m and end his own track career with silver in the 5,000m – was his last.

Great North Run

There is one thing however that Brendan Foster will always be remembered for, and it is a legacy possibly even more lasting than all of his success on the track or as a commentator. The Great North Run was created by Foster in 1981 and is now the largest half marathon in the world. 12,000 runners took part in that first event, and today it is as popular as ever. It’s one of my favourite races to take part in and is an event that always has a completely unique atmosphere – I’d highly recommend you give it a go if you’ve never experienced it.

So, goodbye Brendan Foster – the world of running will never be quite the same again.

Until the next time,

Mohsin Salya

Running with a disability – getting started

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Hi, and welcome back to the Mohsin Salya blog.

One of the most inspiring aspects of taking part in an organised race is seeing the huge diversity of people taking part – you’ll find yourself running alongside competitors of all ages and abilities. Running is a sport that open to all – and the options for athletes with disabilities are varied.

RaceRunning

One great option for keen runners who rely on sports aids for mobility and balance is RaceRunning – a new sport that uses a three-wheeled frame to support the athlete. You move forward by pushing against the frame with your feet while steering with your hands or arms. It’s a fantastic way for people with even the most limited movement to be able to experience the joy of running.

Guide Running

If you have a visual impairment you might already have considered taking on the challenge of a run with a guide runner. For totally blind athletes, that first run can sometimes be a disorientating and difficult experience – but your body and brain will soon adjust to the experience and you will learn to work with your guide to let them know how you’re feeling.

Competing with a guide runner is in many ways a real team effort – so talk to them, explain how much sight you have, and also be honest with them about the pace you’re comfortable going at. The only final thing to remember is to make sure you cross the line first – if your guide runner goes before you then you’ll both be disqualified!

A positive effect

Running is also just an incredibly therapeutic activity, whether you have a disability or not – as I’ve discussed in another post, it is a great way to lift your mood, build confidence and just clear the mind.

Until the next time,

Mohsin Salya

The greatest races and routes in the world

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Hi, and welcome back to the Mohsin Salya blog.

Getting tired of your local 10k route? Not feeling inspired by the thought of your city’s next half marathon event? Well, maybe it’s time to look further afield and try something different. This post is all about just a few of those iconic events that we should all tackle before we die. So, with that in mind, here are a few ideas for your next big challenge.

Great Ethiopian Run

Where better to start than the home of long distance running itself? No one runs quite like the Ethiopians – the country has produced legends including Haile Gebrselaisse, Kenenisa Bekele, Tirunesh Dibaba and Abebe Bikila – and this event is the perfect opportunity to follow in their footsteps. Join 37,000 other people on the streets of Addis Ababa for this celebration of running.

Paris Marathon

Its Paris. In April. Do we need to say any more? Run on the streets of one of the most beautiful cities in the world and get a unique perspective of this very special place.

Siberian Ice Marathon

Siberia in January is a world away from Paris in the springtime – temperatures hit -32C at times on the streets of Omsk. Thick socks are a must for this gruelling half marathon.

Athens Classic Marathon

This the one that started it all. It’s as hot, hilly and punishing as Greek runner Phidippides found it back in 490BC when he ran from Marathon into Athens, so bring a hat and plenty of sun cream. It starts at the old battlefield site in Marathon and finishes in the Olympic stadium – an unmissable experience for any marathon runner.

Great Wall Marathon

Normal marathons are hard enough for most of us – but the Great Wall of China version adds in the extra challenge of 5,164 steps to keep you on your toes.

Marathon du Medoc

The perfect antidote to some of the tougher races we’ve mentioned above – the Marathon du Medoc passes through number of stunning French vineyards, giving you plenty of opportunity to stop and ‘rehydrate’ en route.

Until the next time,

Mohsin Salya.

Back to basics – what do you actually need to run?

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Hi, and welcome back to the Mohsin Salya blog.

In our last blog, we talked about how having a number of different pairs of running shoes can be a real advantage, allowing you to match the footwear you need to the terrain you’re taking on. But there is another approach to running – that of stripping back all of the technology and simply running with as little external baggage as possible. Here are a few things you could try.

Lose your watch

I’d also include your GPS, heart rate monitor and your smartphone in this list of things to leave at home. Just take a look at how a dog runs on a beach – freely and without any inhibition whatsoever. When was the last time that you ran – just ran – with that kind of freedom? Running should be a liberating, exhilarating experience that gives you a break from the technology that dominates so much of modern life.

So, try getting rid of all of the kit that you’ve learned to rely on to judge your pace and your fitness, and re-learn the art of listening to your own body for feedback – you’ll find that it gives you a whole new perspective on what you’re capable of as a runner.

Ditch your headphones

I know that many people – myself included – love to listen to music while running. It can be a great way of getting through those longer workouts, and a real motivator when the going gets tough. But again, try and leave your headphones at home for once. You might find that the long run that you thought was dull is actually packed full of new experiences to notice – you’ll hear the birds, and you’ll soon find that you’re more absorbed in the environment you’re passing through. That kind of mindfulness can be a real refresher for a busy brain – lose yourself in the moment, listen to your breath and stop worrying about the list of jobs you’re going to do when your run is over.

Barefoot running

An extreme one this, but there is a school of thought that suggests getting rid of your running shoes altogether and hitting the road barefoot. In the last few years the running shoe industry went through a phase of producing minimalist footwear, that put more of the responsibility for supporting your feet on the muscles in your feet themselves.

It’s an argument that certainly makes some sense and taking it to its most extreme conclusion – running barefoot – is an interesting option. If you’re concerned that letting your shoes take the strain is actually weakening your muscles in your feet and increasing your risk of injury, then maybe give it a go.

Until the next time,

Mohsin Salya.

How many pairs of shoes do you need?

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Hi, and welcome back to the Mohsin Salya blog.

 Remember that pair of new running shoes you were looking at recently and that you stopped yourself from buying? Well, maybe you should think again, as I’m a big advocate of having multiple pairs of trainers to run in. There are a couple of great reasons to do this – and not just because it’s fun to buy shoes!

Adapt to the terrain

Firstly, having more than one pair of shoes to run in means that you can match your footwear to the terrain you’re going to be running on. While this probably isn’t so important if you run exclusively on just one kind of surface, it’s absolutely essential if you run on routes that take you across rough terrain as well as roads. Trail shoes will give you the extra grip and stability you need off-road, while road shoes will have the support and impact protection you need to make sure the tarmac doesn’t take too much of a toll.

Reduced injury

There is also some scientific evidence that suggests that wearing different pairs of running shoes as you train on different days can actually reduce your chances of injury. The idea is that different shoes will distribute the impact of your foot hitting the ground in subtly different ways – meaning that no one area will take sustained punishment if you swap your footwear regularly. The researchers – based in Luxembourg – suggested that multiple-shoe wearers were 39% less likely to get injured than runners who only use one pair.

Recovery time

Finally, just as your body needs rest between runs, so do your shoes. Repeated daily use of the same pair of running shoes means that the protective foam in the soles has no opportunity to recover its shape. So, give your old trainers a rest, and treat yourself to a new pair of running shoes. You deserve it!

Until the next time,

Mohsin Salya.

Five insightful books about running

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Hi, and welcome back to the Mohsin Salya blog.

Looking for the perfect present for a runner in your life? Or maybe you enjoy curling up with a good book after a hard race – either way, here’s a quick run down of some of the best books on running out there.

  1. Running with the Kenyans by Adharanand Finn

In the world of distance running, the Kenyans are something truly special. In order to find out exactly what their secret is, Adharanand Finn decided to head out to Iten in Kenya to meet some of the greatest runners in the world.

  1. What I Talk About When I Talk About Running by Haruki Murakami

As strangely gentle and meditative as you’d expect from Murakami, this account of a life spent on the road is beautifully written. He’s a brilliant writer and draws plenty of parallels between the business of running and the business of writing.

  1. Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen by Christopher McDougall

Christopher McDougall dives headlong into the world of ultra running, meeting everyone from tribes of Mexican Indians to the researchers working in laboratories for Nike and Harvard University.

  1. Running with the Mind of Meditation: Lessons for Training Body and Mind by Sakyong Mipham Rinpoche

For many people, the benefits they gain from running are about much more than just the physical effect it has on their bodies. In this book the author takes a look at how running can be a complement to practices such as meditation.

  1. Feet in the Clouds: A Tale of Fell-Running and Obsession by Richard Askwith

If you’ve ever looked at mountain and felt the urge to run to the top and back, then Richard Askwith’s passionate story of fell runners is for you. It’s a beautifully written portrait of this most unusual of sports.

Happy reading – and until the next time,

Mohsin Salya.

Reviewing the Most Popular Apps in the Running World

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Hi, and welcome back to the Mohsin Salya blog.

Runners are as bad as everyone else when it comes to technology – I should know, as I’m addicted too. Whether it’s the latest shoes, the cutting-edge trainers that will give you an extra few seconds of pace, a sports drink or a new wireless activity logger, sometimes it’s hard to resist.

Essential apps

Apps for your smartphone are yet another way to scratch your technology itch – but there are a few apps out there that I think are actually great tools for the modern runner. Here’s my pick of three of my favourites.

Strava

It’s all here – an app built with the professional runner in mind. Strava is a legend in the running world, and with good reason. It feels clear, well-designed and solid, and is a great way to set goals to suit you. Whether there is a time, distance, power or segment goal you want to beat, Strava makes it easy to track how you’re doing as you run.

Mapmyrun

One of the best-selling running apps out there, Mapmyrun allows you to plot routes and track pace, route, distance, calories and other key fitness indicators using your iPhone’s own technology. It’s hugely popular, with a loyal and connected community – 30 million people can’t be wrong.

Zombies, Run!

If ever you need a little more incentive when you’re out on your run, then this app might just do the trick. The idea is that you listen to a zombie-themed story on your headphones as you run in the real world – and that periodically you’ll then be ‘chased’ – with the chance that the zombies will catch you if you slow up. If having the undead hot on your heels sounds like your idea of fun, then this is the app for you.

Good luck!

Until the next time,

Mohsin Salya.