Category: Training

How to Maintain Motivation over the Christmas Period

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Throughout December and January more than ever it can be hard to keep going and avoid falling completely off the wagon. Between work, family commitments, shopping and social gatherings, it’s easy to understand why. So, in this post I’ve put together a few pointers and strategies to give you the best possible chance of maintaining your motivation this Christmas.

Realistic microgoals are key 

By breaking your season up into individual weeks, you can set a realistic workout goal for the next seven days in front of you, taking into account what’s going on in your life that week. Naturally at this time of year, some weeks will have more activity than others, but you can maintain that workout momentum. Start with a clean slate and a clear mind each week. Sit down and plan which fitness goals are realistic for the week ahead, working around the flow of your life.

Switch to shorter, higher intensity workouts

As well as fitting in with your busy life better, short high intensity workouts will also make you push harder. By cutting the number of workouts you do each week, you’re enabling for any last minute social events that may come up. In addition, you’re also going to improve your running performance. A study has shown that 2.5 hours of spring interval training per week produced similar biomechanical muscle changes to 10.5 hours of endurance training with similar endurance performance benefits. Switching to these type of workouts will also boost your metabolism and keep things fresh and exciting mentally – it’s a win win situation.

Don’t hibernate

It can be oh so tempting, but you mustn’t let the winter weather win and just hibernate indoors. Yes, the treadmill is a convenient tool for miserable weather days, but do you get all the benefits of the great outdoors? Going outside for a run in the fresh air can boost your mood and break any feelings of isolation. Plus, the cool air will make for a much nicer run, enabling you to put in more effort than usual.

The key to keeping your motivation strong throughout the festive period is to set yourself up for success, not failure. Use short term goals to keep things interesting, and have a clear schedule in your head of how your workouts will fit in to your busy week.

Until next time,

Mohsin Salya

5 Books Every Runner Should Read

Posted on by Mohsin Salya

Hi, welcome to the Mohsin Salya blog!

If you’re really into running, like me, you’ll want to dive deep into the subject and learn all there is to learn about it. If you’re a beginner, then you may be somewhat overwhelmed by the sheer amount of information there is available surrounding running.

In this post I’ve put together a selection of my ultimate must-read running books of all time.  Inside these books, you’ll find plenty of inspiration, information and practical training guidelines – all of which will help you to become the best you can possibly be.

Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

This book is one of the most mainstream running books of all time, and if you’re an established runner then you’ve probably come across it at one time or another. Written by Christopher McDougall, this bestseller is a mix of inspiring stories, cutting edge science and a user friendly practical manual of how to prevent pain and injury when running.

Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running 

If you’re focusing on improving your running form and technique, then this book is a great place to start, especially if you’re a beginner. ‘Chi Running’ can help you transform your running routine in to an enjoyable, injury free experience. The book is written by ultra-marathoner and famous coach Danny Dreyer, so you know the advice will be spot on.

Why We Run

This book originally had the title of “Racing the Antelope: What Animals Can Teach Us about Running and Life”. It is the perfect mixture of psychology, biology, philosophy, anthropology and evolutionary sciences. Famous biologist, award-winning nature writer and ultra-marathoner Bernd Heinrich explores a new perspective on human evolution by delving into the phenomenon of ultra-endurance.

Run Faster

If you’re looking to improve your running performance and become the fastest and strongest you can be, then this is the book for you. This is a great training book and a cutting edge guide for optimal athletic performance. Written by Brad Hudson, an elite coach, the book outlines in detail the complete training system that he used to turn Dathan Rizenhein into a successful Olympian.

Once a Runner: A Novel

This is a bit of a cult classic in the world of running, known as one of the most loved pieces of fiction amongst elite runners. If you’re serious about becoming a competitive runner, then this one is for you. This novel is all about the essence of competitive running and the dedication and intensity that it takes to be competitive. It focuses on the character of Quinton Cassidy, and the dedication to his life-long dream to run a four-minute mile.

I hope these books will help you on your way to becoming the best runner you can be.

Until next time,

Mohsin Salya

 

How to Become a Mentally Strong Runner – Part 2

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog where I chat about all things running and fitness.

In my last post I explained how, in order to be a truly great runner, you need to have mental toughness as well as physical ability. If you want to be at your absolute personal best, training mentally is equally as important as training physically. In this post I continue to delve into the practice of mental strengthening, suggesting how you should be improving your mind as well as your body.

Create a positive mindset for yourself

Having the right mindset will make or break how easy it is to gain a tougher mental attitude. As John Ford once said, “If you think that you can, or can’t, you’re probably right”. As corny as that may sound, you show me a successful runner who didn’t invest the time and effort into practicing and building a positive mindset. Developing a positive mindset normally comes down to your self-dialogue – the way and how you talk to yourself on a daily basis.

How? There are mental exercises you can do on a daily basis. Build up the habit of listening to what you are saying to yourself on a daily basis. Make note and analyse. Be aware of the tone of voice you use, the timber and the speed. Additionally, try and work out how it can differ. For example, how is it when you’re afraid, confident, or happy? The bottom line is, if you keep saying to yourself “I’ll never be able to do this” before a run, then you’re shooting yourself in the foot. Another powerful tool is to use mantras. Self-talk is mostly subconscious, so make an effort to overcome the negativity that you may not be aware is creeping into your mind. Statements such as “I can do this” and “I’m capable” are examples of simple yet effective positive mantras.

Set the right goals

You’ll probably never achieve any kind of mental toughness in any area of life, if you fail to set yourself some goals. This is because setting a goal keeps you driven and motivated to achieve more. You’re training becomes more meaningful and decisive, instead of just going through the motions.

How? Well that’s pretty simple. Ask yourself what it is you actually want. Do you want to complete your first marathon? Do you want to get faster? Or maybe just stay in decent shape? Whatever your goal is, just set it, go after it, and let the universe do the rest. The key is to have a clear and concise, yet challenging, goal for each training session. Maybe that means improving your form, working on your speed, increasing mileage or tackling adverse weather conditions. Take it one session at a time, with one clear goal at a time, and don’t take on too much at once.

Hopefully these tips will help you become a mentally strong runner, good luck!

Until next time,

Mohsin Salya

How to Become a Mentally Strong Runner – Part 1

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog where I chat about all things running and fitness.

Something not often discussed in the running community is the topic of being mentally strong when it comes to running, not just physically. Mental toughness means different things to different people, but there’s no doubt that it is a critical part of your workout regime if you want to be your absolute best. It can be the difference between a fairly good athlete and a great one. Without it, you can have the best genes in the world, but you’ll always be at a level of ability lower than you’re actually capable of.

In this post I’ll be sharing tips on how to improve your mental toughness, which will ultimately make you a stronger runner.

Visualise what mental toughness actually is

The saying goes that ‘whatever the mind can conceive and believe, it can achieve’ – and it actually couldn’t be truer. It may sound like a sentence from a self-help book, however it’s actually really practical. Mental imagery is all about seeing yourself already achieving your running goals and winning before you actually do it.

How? Take 5-10 minutes a day to mentally rehearse your running goals. You need to start off in a relaxed and calm state, breathing deep and slow. Remove all the distractions from around you, such as the TV, and create images in your mind of what you want to accomplish with your training program. Imagine scenes such as yourself in the perfect running situation – this could be an everyday run, a challenging race or your dream marathon. By running this image over and over in your mind, feelings of strength, resilience and power will emerge from your body.

Go for a run in adverse conditions

This may put you off from the moment you read the title, but just stick with me. If you’re the type of runner who seeks comfort and is only training under the ideal conditions, then you are massively missing out in terms of strengthening your mental state. The bottom line is, you need to build a habit of running outside of your comfort zone. This is when the magic happens, and you know deep down that nothing will ever change if you are stuck in a routine that is familiar and secure.

How? To step out of your comfort zone, there are a few things you can try:

  • Run somewhere unfamiliar
  • Run in the rain or snow
  • Take on a mountainous route
  • Take on a more technical terrain with lots of obstacles
  • Run long distances alone with no distractions, not even headphones
  • Pair up with an elite runner and go training together if you’re used to running alone

Come back tomorrow when I’ll have the second part of my tips on how to become a mentally strong runner.

Until next time,

Mohsin Salya

How to Transition from Half Marathon to Full Marathon

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog, where I share running tips and advice.

So, you’ve done your quota of half marathons and you’re thinking about taking on a full one. How easy is it to make the transition? Although the full marathon is twice as long as the half, the strategy isn’t actually too different. You’ll want to give yourself enough time though, and choose an appropriate training plan. In this post I’ll be sharing my best tips on how you can progress successfully to the full marathon distance.

Choose the right race for you

It makes sense that when you’re doubling your race distance, you choose a marathon that speaks to you motivationally and that you’re excited to run. It’s also a good idea to choose one that’s more flat than hilly to start off with. All these elements combined will result in maintaining your motivation and improving your success rate. It’s always a good idea to choose your hometown as your fist race, as you’re more likely to have the support from your friends and family that attend to cheer you on.

Give yourself time

It’s a time consuming thing, training for a marathon. Most training programmes are 16 to 20 weeks, to allow for the build-up in long-run mileage. It’s also to allow for the little things in life that get in the way and sometimes can’t be avoided. Marathon training takes time out of your life, especially on weekends or evenings, so it’s wise to make sure you are able to commit the time. You can always find a season in your life that allows more time to train, such as the long days of summer.

Look for the right training plan

There are so many different training plans out there, it can get incredibly confusing knowing which one to go with. As a rule its best to stick with the type of plan that worked for you when you were training for the half marathon. This may be a plan that includes three of four runs per week, or one that has you running more. It’s a good idea to use a plan with a first week that closely resembles your current training, so there is a smooth transition. I’ve got a collection of training plans on Pinterest, check them out and find one that’s right for you.

Take it a step at a time

Training for and running a marathon can be daunting mentally as well as physically. Break down your training plan week by week so that you can deal with it bit by bit. Print off your training log and put it somewhere you can see it, such as on the fridge. Week by week you can check off your workouts and visualise running further. Break up longer runs by running a series of shorter loops in your neighbourhood, or stop every 10 to 15 minutes on long runs to take a sip of water and walk for a minute or so. These kinds of tactics will help you to mentally break down the distance and finish it.

Good luck with training!

Mohsin Salya

How to Adjust to Running at High Altitude

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog, where I share advice and tips on all things running.

There could be a number of reasons why you could be running at high altitude. Maybe you’re going away to a different country, such as west America, and you want to maintain your running routine. Or maybe the marathon you’re taking part in is at high altitude. Either way, it’s important to prepare.

The idea of running at high altitude can be a scary one, especially if you’ve never experienced it before.  Altitude will dramatically increase the intensity of your runs, and you will immediately notice that your heart rate and breathing rate are significantly faster. Therefore, several weeks before you are due to run at high altitude, it’s important to add some intensity to your training.

Expanding your anaerobic threshold

Shorts bursts of speed and some hill repeats twice a week will go a long way to expand your anaerobic threshold – this is an indication of your body’s ability to process lactic acid. Improving your body’s ability to handle lactic acid is a key way to prepare your body for dealing with the altitude ahead.

It usually takes weeks to fully acclimatise – so if you’re having a shorter trip to somewhere with high altitude, you should allow two to three days to adjust by running easy. As running at altitude requires more red blood cells that have an oxygen carrying capacity and more mitochondria, you’re not likely to find running at altitude easy until these occur.

Warm up for longer

Easing into activity allows your heart rate and breathing rate to gradually increase and helps you avoid immediately wearing yourself out. It helps to imagine that you are preparing for an intense workout, even if it’s just an easy day.

Run at a slower pace

Running at a slower tempo, even if it’s just 60 seconds per mile slower, will help keep your heart rate in your normal training zone. Even though you’re running slower, the run will feel more intense than the pace per mile indicates.

Get lots of sleep

Sleep is when our bodies repair, replenish and rejuvenate. By allowing for more sleep, you’re allowing your body to adapt to this new environment.

Increase your intake of fluids

The climate is higher and drier, which means you’re going to lose more body fluids. Becoming dehydrated can happen very easily in this kind of climate, so increase your fluid intake to prevent this. Headaches, dry lips and chapped skin are all signs of dehydration, so watch out for these. However, make sure you avoid alcohol as this will help keep your body fluids in normal balance.

Until next time,

Mohsin Salya

How to Make Yourself Go for a Run When it’s Cold and Dark Outside

Posted on by Mohsin Salya

Welcome back to the Mohsin Salya blog.

It can be extra hard to motivate yourself to go out for a run when winter rolls around and the mornings are pitch black. It’s sometimes hard enough to be a morning person, without the challenge of it being cold and dark outside.

However, there are ways to make this easier. In this post I’ll be sharing my favourite tips that help me get up and out on those dark winter mornings.

Don’t hit snooze

This is easier said than done, but there are ways to avoid hitting snooze if you’re a big fan of the magic snooze button. Whether you use a smartphone or a traditional clock for your morning alarm, place it on the other side of the room. This will ensure that you have to physically get up and out of bed to turn it off. Better yet, turn on the lights as soon as you wake up and turn on some loud music to het you going.

Have a plan in place

Make sure you know exactly what you plan to do on your run. Have it clear in your mind which route you’re going to take and any goals you may be wanting to smash, such as a personal best. Lay out your running gear and whatever else you’ll need the night before too. When you know exactly what you’re going to do, and how long it’s going to take, it helps to keep you much more punctual in the morning.

Sleep in your running gear

Better yet, instead of laying out your gear the night before, just sleep in it! Now this may sound like a strange technique, but it’s very effective. When it’s a freezing cold morning, you don’t want to get out of your nice warm bed and change into your running clothes. This way you won’t have to, and it’ll also save you time on getting dressed.

Play your motivation mix

It’s common knowledge that music has a positive effect on our minds and body. It can change our mood, give us energy, and motivate us to reach higher. By playing a specially curated ‘motivation mix’ whilst you’re getting up, dressed and prepared for your run, it will not only het you pumped for your workout but also remind you of why you’re doing this in the first place.

Don’t make it a choice

This is all about the mind. You need to tell yourself that your run in the morning isn’t optional, it’s mandatory. When it’s time to get up and go, that’s that. No compromises or negotiations. You’ll also get a kick out of how strong willed you are after you’ve done your morning run.

Until next time,

Mohsin Salya

The Most Common Running Injuries

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

It’s a fact of life that if you’re a runner, there’s a good chance of injury at some point. Some estimate that up to 80 per cent of runners are injured at some point each year. With a statistic like that, it’s a good idea to get clued up on the different kinds of injury you could potentially fall victim to, as well as how to prevent them and treat them.

In this post I’ll be taking a brief look at each common injury, so that you know the essentials if you’re ever affected.

Runners Knee

Prevalence rate: 40%

Symptoms: Irritation of the cartilage under the kneecap

Causes:

  • Any extra pressure on the knee
  • Long runs
  • Extended sitting
  • Descending hills or stairs

Treatment:

  • Reduce mileage
  • Avoid downhill running
  • Train using: elliptical, bike, pool

Prevention:

  • Shorten your stride
  • Land with your knee slightly bent
  • Stretch your hip flexors
  • Strengthen glutes

Plantar Fasciitis

Prevalence rate: 15%

Symptoms: The tendons and ligaments running from your heels to your toes receive small tears or inflammation

Causes:

  • Very high or very low arches
  • Pronation (foot rolls inwards)
  • Supination (foot rolls outwards)
  • Long periods of standing
  • Weak core strength

Treatment:

  • Ease up on running until fully recovered
  • Ice the affected area
  • Use a foam roller

Prevention:

  • Increase core strength
  • Wear the proper shoes for your foot type
  • Stretch your arches

Achilles Tendonitis

Prevalence rate: 11%

Symptoms: The tendon that connects your calf and heel becomes tight and irritated

Causes:

  • Dramatically increased training
  • Weak calves

Treatment:

  • Stop all running
  • Apply ice regularly

Prevention:

  • Do calf raises
  • Avoid excessive calf training
  • Avoid wearing high heels or flip flops for long periods of time

Iliotibial Band Syndrome

Prevalence rate: 12%

Symptoms: The band that runs along the outside of your leg from the hip to the knee becomes irritated and achy

Causes:

  • Increased mileage too quickly
  • Lots of downhill running

Treatment:

  • Reduce mileage
  • Use a foam roller
  • Train using a pool

Prevention:

  • Strengthen abductors
  • When running on a track, change direction every few laps
  • Limit hilly runs and shorten your stride

Stress Fracture

Prevalence rate: 6%

Symptoms: A strain on the bone that results in an achy feeling in your shins, feet or heels

Causes:

  • Drastic increase in mileage or speed
  • Nutritional deficits or inadequate calorie intake

Treatment:

  • Take a significant break from impact exercises
  • Pace yourself, even when walking
  • Train using a pool

Prevention:

  • Consume enough calories and nutrients
  • Weight train to improve bone density

Until next time,

Mohsin Salya

What is Fartlek Training?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you read my guide to runner’s lingo, you’ll have seen the phrase ‘fartlek training’.  So what is it exactly, and how will it improve your running speed?  In this blog post I’ll go through everything you need to know about fartlek training.

What does fartlek training mean?

Meaning ‘speed play’ in Swedish, fartlek is a training method that blends continuous training with interval training. Simply put, fartlek training is periods of fast running intermixed with periods of slower running. For some people, this could be a mixture of jogging and sprinting. However, this can work for beginners also, simply combine walking with jogging sections when possible.

How does fartlek training work?

When you do fartlek training, you ‘play’ with speed by varying the intensity level and duration over distances of your own choice. So this would work by sprinting, jogging, speeding up again and then repeating.

Runners often use items or landmarks when they are using fartlek training. A basic example of this for the average run around the block is to:

  1. Sprint all out from one lamppost to the next
  2. Jog to the corner
  3. Give a medium effort for a couple of streets
  4. Jog between four lampposts
  5. Sprint to a stop sign

You would the normally repeat this for a set total time or distance.

The variable intensity and continuous nature of the run places stress on the aerobic and anaerobic systems. Fartlek training differs from traditional interval training in that it is not as structured – the speed and intensity can vary as the athlete wishes.

What are the benefits of fartlek training?

There are many benefits of adding fartlek training to your routine. These include:

  • Speed and endurance – as it stresses both the aerobic and anaerobic energy pathways
  • Killing boredom and repetitiveness – If you’re a recreational runner, fartlek training offers a creative, less structured form of interval training that shakes your training program up.
  • Sheds calories – as fartlek running forces you to work at a higher energy level, the level of calorie burn and energy expenditure is greater.

When should I do fartlek training?

It is recommended that you do at least one fartlek workout per week, depending on your current fitness level and your training goals.

If you have never done any speed work before, then an easy fartlek session every other week will be enough to help you improve without doing too much too soon. However, if you’re a regular runner who’s looking to race your best, then the best time to start fartlek runs is when you are making the transition to more challenging running.

Until next time,

Mohsin Salya

Tips for Running in the Rain

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Rainy weather doesn’t mean you can’t go for a run, and you don’t have to take your runs inside. And when it comes to the big race, there’s a big possibility it could rain then too.

In actual fact, I think you should try to take advantage of opportunities to run in the rain. It will build mental durability, and you’ll also be totally prepared if it does rain on the big race day. In this blog post I’ve put together some tips to ensure that you aren’t phased if the weather does decide to turn against you on the day of a run.

Don’t overdress

This can be very easy to do, as we all instantly assume that rain equals cold weather. Another misconception is that more layers will keep you dry. In actual fact, unless you’re running with an umbrella over your head, you will definitely get wet.

The more layers you wear, the more wet and heavy clothing you have to run with. The most important layer is the one closest to your body. Make sure it’s a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. The best approach is to dress for the temperature, as if it were a dry day.

Wear a hat

A simple tip but a not so obvious one – wear a hat with a brim. It will keep the rain of your race so that you can see, even in the heaviest of downpours. A full cap is good in the winter months, but in the summer when it’s notably warmer a visor is best as they allow heat to escape more efficiently.

Prevent chafing

Chafing can happen to us during any run, but it can be a lot worse than usual if you’re wet from the rain. If you’re planning on a long run in the rain, a product such as Vaseline on parts of your body where you would normally chafe and get blisters can work a treat. The most commonly affected areas are your feet, inner thighs, and underarms.

Swap your shoes

If you unfortunately find yourself running a marathon or race in the rain, this is something to consider. Keep your current race shoes and socks in a plastic bag whilst waiting at the start, whilst wearing your old running shoes. You can put your old shoes in your bag and put on your race shoes and socks right before you head to the starting line. If it’s stopped raining by then, you’ll have the pleasure of running in dry shoes and socks.

Dry out your shoes properly

The natural instinct when you get in from a wet run is to put your shoes in the dryer or in front of a heater – this is a big mistake as it will shrink them or warp their shape, meaning they won’t fit you properly again. Instead, stuff your shoes with crumpled balls of newspaper. This helps your running shoes keep their shape, and the paper draws moisture away from the shoes.

Use it as an opportunity

Ultimately, running in the rain will build your mental toughness, and you’ll realise that you can handle any challenge that comes your way. The truth is you won’t like it at first – in fact you’ll hate it. But stick with it, and you’re sure to develop your willpower as well as your body.

Until next time

Mohsin Salya