Category: Training

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.

Finding your ideal running distance

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I distinctly remember two races I ran as a teenager. The first was an 800m: I recall running harder and faster than I’d ever run before. I also remember people quickly passing me, and I soon trailed in last. The other race was a 5,000m, and I remember the feeling of entering the finishing straight on the shoulder of the runner in first place, certain that I had enough energy to take me across the line as a winner. I did – and I knew I had found my distance at last.

So, how do you find yours? Most of us who have run for a while probably have developed a rough idea of what distance suits us best. This is the gut instinct route – how far do you actually like to run? Here’s what Steve Plasencia, from the University of Minnesota has to say on the matter of picking your optimum distance –

Follow your gut

“Certainly, there is a scientific method involved to some degree, as a 5K runner is genetically different from a marathoner, but there’s not much difference between the 5K and 10K runner. So, to some degree it boils down to what the runner likes. The distance where you feel the most comfortable plays a major factor. Do you like the long runs? Can you stay focused for that long a time or are the shorter runs better suited for you?”

A more scientific approach

If you’re feeling a little short changed by that answer, then you might be pleased to hear that there are also more scientific routes to finding your ideal race. Race time equivalent charts – that predict likely finishing times for longer distance races based on the performance in shorter races (or vice versa) – are a good place to start.

Look as well at how you’re physically put together – ideally, sprinters are tall with a muscular, slim lower legs and narrow hips (think Usain Bolt), middle distance runners have plenty of stamina but are more than capable of high speed, while long distance runners are lean and lightweight with slim bodies and legs.

I believe there’s a perfect distance out there for everyone – so go out and find it!

Until the next time,

Mohsin Salya

How to improve your running efficiency

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Running efficiency. It’s a phrase that many of you might well be familiar with – the Kenyans apparently have it in abundance, but for most average runners it’s something that we might think about but not fully understand how to improve. But before we get on to how we can do this, what exactly do we mean by ‘running efficiency’?

Energy and speed

It’s a hard concept to pin down, but one of the best ways to think about it is as ‘economy of motion’. So when we talk about running efficiency, we’re talking about the relationship between how much energy you use and how fast you go – but pinning down what contributes to this is far from straightforward. The answer to how to run faster while using less energy is partly down to how we’re each made – East Africans tend to have lighter and leaner physiques, meaning they can make more economical use of the energy they have available. So, to an extent we have to deal with the bodies we’re born with – but there are also a number of other ways in which we can improve our performance relative to the amount of energy we use.

Watch your steps

Firstly, did you know that their is an optimal number of steps you can take per minute, ensuring that you’re not taking too many little steps or over reaching with your strides? According to research done by Dr Jack Daniels, an exercise physiologist at the Center for High Altitude Training at Northern Arizona University, you should aim for around 180 steps per minute. Cadence is vitally important – so aim for a steady 180 and focus on keeping your strides smooth, relaxed and balanced.

Don’t bounce

Allowing your strides to spring upwards in a big bounce rather than moving forwards is a counter productive use of energy. So engage your core, extend your hips and gently lean into the front part of your foot to drive yourself forward.

Float, don’t run!

Contact with the ground destroys momentum, so try to make sure that every time your foot hits the ground it breaks contact as quickly as possible. (Don’t bounce up though – see the previous tip).

Watch your posture

You’re not at your desk any more – so keep your spine nice and straight and lean forward slightly to improve your running efficiency. Also remember to relax your hands and shoulders – don’t run with clenched fists (it can lead to shoulder tension) and try and open your chest up (though not too far back) in order to relax your shoulders and avoid a hunched running position.

These are all small changes, but together they can make a real difference. Try one or two of them next time you head out for a run and see how you get on.

Until the next time,

Mohsin Salya.

The greatest races and routes in the world

Posted on by Mohsin Salya

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.

Is joining a running club right for you?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I prefer to run alone. I’m a runner who enjoys the peace and quiet, and the opportunity to step out of daily life for a while as I exercise. And if I’m honest, I also find it difficult to talk while I run – I like to push myself as much as possible, and sometimes the effort often means holding a sensible conversation can be a challenge!

A shared experience

But I know that for many people, running is a social experience – or at least they would like it to be. I’ve been in races and run in charity events before where I’ve passed old friends (and new) chatting together for the whole length of the course, using the event as an opportunity to catch up. I’ve seen families out running together, using the time out on the course as a chance to reconnect and to spend the kind of quality time with each other that isn’t always easy in our modern world.

However, we don’t all have families and friends who are willing (or able) to join us on our runs. So, what are the alternatives?

Is a running club for you?

The first and most obvious option is to join a local running club. There are thousands around the country and you’ll find your nearest with a quick Google search. But why bother? Well, of course you’ll get to meet other runners and have a bit of company out on the road. But you’ll also get more variety built into your training schedule and perhaps begin to see yourself as more serious and committed runner than you did when it was simply a lone pursuit.

A collective approach

The example of a group of runners in New York offers an alternative to joining a formal running club – simply forming your own collective of friends to run with you regularly, with a loose approach to creating routes and the emphasis firmly on seeing the area where you live through different eyes. “It became, ‘let’s run where nobody else does and see things that nobody will’,” says Mike Saes of the New York Bridge Runners collective. “That’s always been my trick to running — the visuals.”

Another option – a kind of halfway house between informally running with friends and joining a running club – is to head along to a Parkrun. I’ll be focusing on these in another post soon.

Until the next time,

Mohsin Salya.

The Hardest Race in the World – Would You Attempt It?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It is hard to imagine a running challenge more gruelling – the legendary Berghaus Dragon’s Back Race in Wales is thought by many to be one of the toughest races in the world. Consider the numbers for a moment – five days, 315km or 196 miles – and, crucially, 15,500 metres of climbing. To put that into perspective, that is nearly equivalent to running up Everest. Twice.

Wild country

To add to the challenge, the race takes place in some of the most inhospitable terrain imaginable – the runners need to negotiate not just the mountains but also remote, trackless moorland, bogs and wild, open country. And yes, it is a race – there are cut off times for each section, and the winner of 2015’s race, Jim Mann, ran again this year to try and hold on to his hard-won title. Over the years, it’s been a favourite challenge for some of the world’s most accomplished ultra and fell runners looking to test themselves in the toughest conditions.

North to south

The race was first run back in 1992, and has had a growing – and fearsome – reputation ever since. This year, over 200 runners from around the world have taken on the Dragon’s Back route that runs from the north to the south of Wales. Starting out from Conwy Castle the runners then headed for the Carneddau and Glyderau mountains before carrying on towards Snowdon and the ultimate finish in Llandeilo in South Wales.

Ready to take on the Dragon?

So, for those of you who are up for the ultimate challenge, you’ve still got time to start training for the next race which will get underway in May 2019. Good luck – you’ll need it!

Marathon Pace Shown to Decline with Age

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Running a marathon is a massive feat of endurance. It’s hardly surprising that completing this 26.22 mile race is easier when you’re younger and fitter, than when you’re older. Well the results of a new study have confirmed this obvious conclusion, and have also shown us the ideal age to run marathons.

Crossing the finishing line

There are some incredible people who can cross that finishing line at lightning speed. The record for the fastest marathon time is held by Kenyan Dennis Kimetto, who ran the Berlin Marathon in 2 hours, 2 minutes and 57 seconds in 2014. Now some people are even saying that we’re close to seeing the dream of a sub-two hour marathon finish become a reality, showing just how quick some runners are.

Of course most of us could never dream of doing a marathon in less than two hours – we’re not professional athletes! The average finishing time is actually 4 hours, 19 minutes and 27 seconds for men and 4 hours, 44 minutes and 19 seconds for women. We also have to consider that there are a lot of moving parts here, and various factors (with age just being one) can impact marathon times.

Declining marathon paces

We know, therefore, that your marathon pace will go down as you age, but a new study has shown by how much it will decline by. According to Athletics Weekly, an industry publication, a study from Georgia State University – led by Dr Gerald Zavorsky, an Associate Professor in its Department of Respiratory Therapy, shows that your marathon pace starts tailing off when you reach 50 years of age.

If you’re a serious i.e. professional, marathon runner however, your pace will start going down much earlier, and your sex is also a determine factor here. Explaining, Gerald, who published his findings in the PLOS ONE journal, said: “For top runners, we determined the slowdown is about two minutes per year, beginning at age 35 for men… For women it’s actually a little bit statistically faster of a slowdown, around two minutes and 30 seconds per year beginning at the age of 35.”

Shedding further light

These gender differences were further highlighted by the fact that according to the research, women experience a 27 second greater marathon pace drop per year than men, between the ages of 35 and 74. Also the University noted that the average age of marathon winners is 28.3 years old for men and 30.8 years old for women respectively and in general, 25 to 34 year olds record the quickest times.

However if you’re an average runner, you don’t have to be quite as worried about your pace dropping off. Going on, Gerald said: “If you’re an average runner finishing in the middle of your age group, statistically the slowdown starts at age 50… It’s similar if you’re a man or woman. The decline with ageing in average runners is around two minutes and 45 seconds per year beginning at age 50.”

Running in later life

This study has basically reminded us of something that we already know – if you’re going to go running in your golden years, you should manage your expectations, to make sure you get the most out of it. Running later in life can be incredibly rewarding – especially if you choose to do a marathon, as it can really increase your physical fitness, but remember – it doesn’t have to be a race if you don’t want!

Until the next time,

Mohsin Salya.

Can I Still Run With Athletes Foot?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It’s wise not to overdo it as a runner, or you could do more harm than good. If you have a running injury, it’s often best to take a break from pounding the pavement. This gives your body a chance to recover, but is it true that you sometimes don’t need to? Athlete’s foot is one of the most common injuries for runners. In this article I’ll be looking at whether or not it’s a good idea to carry on running with the condition.

Common issue

Athlete’s foot is something that as a runner, you’ll probably have to deal with at some point. This is because athlete’s foot is a common infection that grows when your foot is subjected to warm, moist dark environments for long-periods of time.  So obviously if you run – especially if you’re the kind of person who likes long-distance running, you’re going to run the risk of getting this condition.

If you get athlete’s foot it’s hardly going to be life threatening, but you should go to a doctor and get it treated, before this irritating condition spreads to other parts of your body and becomes a real issue. You’ll know you’ve got athlete’s foot if your feet have become dry, red, scaly, flaky, soggy, cracked or covered in small blisters, and usually your doctor will prescribe you a special cream to treat it.

Should you run?

So should you keep running while you’re recovering from athlete’s foot? It pretty much depends on how severe the condition is. Obviously if your athlete’s foot is so bad you can’t put pressure on your feet, then it’d be a really bad idea to go for a jogging session. It’s wise to ask your doctor to be sure, but for milder cases of athlete’s foot, you may be ok to keep running while you’re in recovery.

Preventative measures

It’s a good idea, however, to make sure that you never get to this stage, by using preventative measures to stop athlete’s foot. Here it’s all about picking the right running shoes, as your shoes are breeding grounds for the kinds of bacteria that cause athlete’s foot – this is why it’s a more common problem for runners. The best thing you can do is to choose some appropriate running shoes made of breathable materials.

You should also make sure you wear good running socks, so you can really knock athlete’s foot on the head before it develops. There are actually special running socks you can get that are made of technical fabrics – unlike cotton, which is the most common material for socks, these fabrics are known to wick away sweat which will prevent athlete’s foot before it has a chance to develop.

There are a few other things you can do to stop athlete’s foot in its tracks. Wash your feet immediately after you run, so any bacteria doesn’t get time to build up. You can also buy special products for your shoes, which can help ensure they don’t become breeding grounds for the condition. A great one is the SteriShoe UV shoe sanitizer, available online, which claims to kill around 99% of bacteria in shoes.

Give it a rest

So yes, you probably can run in some cases, when you have athlete’s foot. However it might be best to give it a rest for a little bit, so your feet have some time to recover. That way you can get back to running as soon as possible, knowing that you can get the most out of your favourite activity!

Until the next time,

Mohsin Salya.

How to Stop Chaffing When Running

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

There are some problems that, unfortunately as a runner, you may need to deal with from time to time. One is chaffing, as it’s all too easy to irritate your skin while pounding the pavement. But don’t worry, this problem is simple enough to deal with, so keep reading if you want to find out how to stop chaffing when running.

Gear is everything

If you wear the wrong clothing, you won’t be able to prevent chaffing no matter what, so it’s really important that you find the right running gear. It’s your clothing’s material that you really need to take into consideration. It’s handy to buy running clothes in technical fabrics, as you’ll find that these pieces are really breathable, lightweight and wick away sweat, keeping chaffing at bay.

Hydrate with care

Yet another reason why you need to hydrate properly when running, is that it can minimise chaffing. As you run, you sweat, and this eventually dries on your skin, causing maximum irritation. But hydrating with care can keep you sweating until you get to towel it off. It’s a good idea to invest in sports drinks, such as Gatorade, which contain electrolytes, ensuring your hydration levels stay high.

Simple solutions

One of the easiest ways to stop chaffing is to minimise any friction you may experience while running, as this is a direct cause of this painful irritation. There’s one simple solution that’s sure to work – just rub talcum powder onto any areas of your body that are prone to chaffing, as this will stop the problem in its tracks. You can buy talcum powder (or baby powder) easily and cheaply online or from any good supermarket.

Extra protection

If your thighs are really likely to chafe, powder might not be enough. Give them extra protection from running-induced irritation by fitting them with bandlettes. These are bands which are made of a soft, synthetic microfiber. They’re effective at fighting chaffing, and include non-slip silicone, so they’ll stay on your thighs. You can get them in various sizes and colours from sports retailers online.

Effective after-care

It’s possible to minimise any potential discomfort further, by taking care of your body properly after running. It’s important that after you’ve gone running and cooled down, that you shower as soon as possible, to wash away the sweat. Go for lukewarm water, as hot water will just make chaffing worse. Also when drying yourself pat your skin down instead of rubbing it, to ward off further irritation.

Miracle moisturisers

Should you experience bad chaffing anyway, there’s one thing you can do to get it under control. While recovering from your work out, apply moisturiser to the affected areas of your body so it can recover. For really bad chaffing, anything with zinc oxide (such as diaper rash cream) will work wonders. For milder cases, products such as coconut oil and shea butter will do the trick – both available online.

Be the best runner

Have you ever tried to go running when your thighs are already raw and irritated? Nobody would recommend it, as doing this can be painful and it can really impact your performance. It’s crucial, therefore, that you tackle chaffing head-on both before it happens and when irritation rears its ugly head. This will enable you to pound the pavement regularly and be the best runner you can possibly be!

Until the next time,

Mohsin Salya

Should I Try Acupuncture?

Posted on by Mohsin Salya

Hi there, and welcome back to the Mohsin Salya blog.

Running can be very rewarding, helping you lead a healthier lifestyle. However, you put a lot of strain on your muscles when you run, and it’s crucial that you find ways to deal with it, otherwise you could do some damage. People try various techniques to alleviate sore muscles, one of which is acupuncture. To find out if acupuncture could be the right solution for you, carry on reading.

Handling muscle cramps

Muscle cramps are often a reality for runners, especially those of the long distance variety. There are two kinds of running muscle cramps you need to be aware of, the first of which is muscle overloading. This is where you overuse your calf muscles, as they’re the ones you depend on most for running, and this leads to painful fatigue cramps. The second is electrolyte imbalance muscle cramp which affects all muscle groups and is caused by excessive sweating – a common by-product of running.

If you don’t manage muscle cramps, there could be consequences later down the road that stop you from running. Obviously proper hydration management is key to dealing with an electrolyte imbalance muscle cramp, so you have enough fluids to replace lost sweat. For muscle overloads, you can try stretches and massages, improving the blood flow to your calf muscles so they can get some relief.

Warming up and down

It’s important to create a personalised warm up and cool down strategy. This will prepare your muscles for the rigours of running and stop any injuries from getting worse. It doesn’t take long to warm up – you can prepare your body for running in five minutes. Exercises such as ‘knee lift hip rotations’ (where you extend one leg out from your body 15 times, then repeat for the other leg) are a great way to warm up.

Cooling down’s not quite as straight forward. You should base your cool down strategy on the amount of time you spent running. If you had a gentle jog, a five minute stretch should do it, while if you’ve just completed a marathon, it’s a good idea to put aside a few hours for cooling down. Doing stretches after you run gives them time to recover, and replenish both lost energy and essential fluids.

Runners and acupuncture

But sometimes doing regular warm ups and cool downs isn’t enough. Just think of how much strain you can put on your muscles by using them every day, especially if you’re training for a marathon, where it’s common to run tens of miles in a single session. You’ll need to take some extra measures to keep your muscles in tip top shape, and industry source Runner’s World suggests that you try acupuncture.

So what exactly is acupuncture? Acupuncture is a medical practice which originated in the Ancient Chinese medical tradition. It works by stimulating key points in your body, most typically by using a needle to penetrate your skin, providing you with pain relief. It’s also employed to treat certain medical conditions, ranging from migraines to insomnia.

But how much can it help a runner? A lot, according to the experts Runner’s World spoke to. The publication notes that the needles used in acupuncture produce a large amount of anti-inflammatories, so it can be used to treat various running-related conditions. The treatment can also promote better blood flow to a muscle, allowing it to access the oxygen and nutrients needed to enable healing. It’s common for many elite runners to go in for a 30 minute acupuncture session each week, and you can see real results after about three weeks.

Is acupuncture right for you?

Yes, acupuncture can be great for runners, as it’s known to relieve muscle cramps, promoting better performance, but is it right for you? It definitely gives you the ability to embrace endurance running. But it’s best to speak to medical experts before trying ‘alternative’ treatments such as acupuncture, just to be on the safe side, as it may not be appropriate for everyone. But it is a great way to take care of your muscles and be the best runner possible!

Until the next time,

Mohsin Salya