Tag: advice

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.

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.

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

What Speed Should I Run at When Training for Marathons?

Posted on by Mohsin Salya

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

It takes a lot to prepare for a marathon. It’s a good idea to develop an extensive training regime, so that when the race arrives, you’re ready to face this demanding but very rewarding task. At this point you may be asking “what speed should I run at when training for marathons.” Well here’s the answer…

Go with a game plan

If you’re training for a marathon, especially as a beginner, it’s crucial that you go in with a game plan. There’s a lot of work involved with marathon training, so coming up with this strategy will help you reach your goal, as well as figure out how you’re going to fit it all into your life. First things first – to come up with this strategy, familiarise yourself with the basics, so you know what you’re up against.

Finishing times  

When it comes to training speeds, it’s handy to know what you’re going to be expected to do, and how long people typically take to do it. Be aware that marathons are around 26.22 miles (42.195km). It’s impossible to run those kinds of distances quickly, even for professionals, so you should expect to run a long race and therefore, your training sessions are going to be time consuming.

It’s hard to say with any certainty how long it takes to complete a marathon. According to Very Well, it can take just over two hours even for the best runners. The average, however, is 4 hours, 19 minutes and 27 seconds for men and 4 hours, 44 minutes and 19 seconds for women, so you should be looking to cross the finish line in the region of these time frames.

Figuring out speeds

We can use these averages to work out how quickly you’ll have to run to complete a marathon. It’s around 9 minutes 54 seconds per mile for men and 10 minutes, 51 seconds per mile for women for the optimum marathon pace. You should look to train at these speeds, in order to prepare yourself properly for the rigours of marathon running.

However, if you’re new to marathon running, you won’t be able to start at your desired pace straight away. You likely won’t have the stamina to run nine or ten minutes per mile at the beginning. Your feet won’t be used to the pressure, so you could injure yourself – taking you out of the race completely. Instead, follow this advice from Runner’s World to take a more measured approach.

The suggestion is that you start out an easy pace for the first ten or 20 minutes of marathon training. There’s no real rule of thumb here – but as a base-line, try making your easy pace half of the average marathon time for your gender. After this, you should accelerate your pace throughout the rest of your run. You may need to train for a while before reaching your marathon pace however, so you can prepare your body properly.

Your own pace

There’s no one ideal speed that everyone should train at, when preparing for marathons. Even the average is only a base-line, and it’s really important that you know your body and understand your physical limitations, so you can figure out how long it’ll take you to run a marathon, leading you to the right training speeds. Nobody wins when you push your body too far, so it’s always best to go at your own pace.

Until the next time,

Mohsin Salya

Five Easy Ways to Multitask While You Run

Posted on by Mohsin Salya

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

There’s so much demand on our time these days, that it can be hard to fit running into our schedules. But if you really want to start pounding the pavement, consider handling other pressing tasks while you run, so you can keep up with everything. Here’s five easy ways to multitask while you run.

Change the world

So many people decide to run marathons to support good causes, such as Cancer Research or Operation Smile. Join them, so you can raise money to make the world a better place and get an extra motivation for running. It’s easy enough to spread the word about your fundraiser. Create a crowd funding campaign on sites such as Just Giving and share the page on social media, so your loved ones can get involved!

Do some errands

If you plot your running route carefully you can do some errands while jogging, making more time in your day for other activities. You could, for example, include your local post box on route so you can drop off any letters you need to send. It’s a good idea to invest in a lightweight backpack here, which you can buy easily enough at most good sports stores, so you can hold these items while running.

Expand your mind

You may be occupied physically, but your mind is free. Put it to good use, by listening to audio books as you jog so you can educate yourself. Download audio books to your phone, and buy a running armband to keep it secured to your bicep, allowing you to listen. You’ll need sports headphones, and the Monster iSport Strive is a good option here. The cheapest model in this range, these can be secured to your ears easily, so you can listen without fear of the buds being jostled out of your ears.

Thinking time

The beauty of running alone, is that it gives you a lot of time to think. You might want to turn this to your advantage, by working out the pressing issues in your life as you pound the pavement. You could take the time, for example, to do some brainstorming for work, coming up with new ideas to impress your boss. It’s wise to invest in free voice capture apps here such as Smart Voice Recorder, available for Android phones, so you can capture your brilliant ideas as you go.

Be social

It can be so hard to make time for your family and friends, with modern life putting so many demands on our time. You can kill two birds with one stone, by making your own running group and recruiting your loved ones to join, so you can spend time catching up with them while getting fit together. You could also join a running group and meet new people, which can be difficult when you’re busy!

Maximise your time

There are so many physical and mental health benefits to running. It can help you do everything from tone your muscles and improve your heart health, to boost your brain activity. But if you take the advice in this article, you can get even more benefits when you’re strapping the running shoes on, as it will ensure you can maximise your time. What more do you need to begin jogging right now!

Until the next time,

Mohsin Salya

Five Cheaper Alternatives for Superfoods

Posted on by Mohsin Salya

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

Superfoods are a runner’s best friend, as you can use them to help maximise performance. But a lot of superfoods are rare, in high demand or have to be imported, so they often carry big price tags that you may want to avoid. Here are five cheaper alternatives for superfoods that you should try!

  1. Rapeseed oil for coconut oil

The coconut is nature’s gift to runners. Coconut water contains a lot of electrolytes, making it one of the best sports drinks for runners. Its oil has a high amount of the saturated fat lauric acid, which is incredibly good for your heart. Coconut oil is only produced in hotter countries and is highly desirable so it can be expensive. Switch it out for rapeseed oil, cultivated worldwide, which is available at pretty much every major supermarket, to get the same heart health benefits, at a much lower cost.

  1. Lentils for quinoa

Runners can really benefit by including Quinoa in their diet. This superfood is an incredible source of protein, which runners need more than other people to function and fibre, known for promoting digestion. Quinoa is only grown in South America and isn’t that well-known, so you’ll probably pay a high price for it. A good alternative is lentils, which actually carry more fibre and protein per 100 grams than Quinoa and should be stocked in any good supermarket or health store, so they’re quite cheap.

  1. Brocoli for kale

Kale is the superfood of the moment, thanks partly to former US First Lady Michelle Obama. Another good source of fibre, kale is low in calories, but it can really hit your wallet, as it’s not that widely produced. Swap out kale for any other food in this ‘brassica’ plant family, such as broccoli, to get these benefits. Broccoli is easily available everywhere, so you won’t pay much and it’s a great source of vitamin D, making it a fantastic superfood for winter, when less sunshine leads to decreased levels.

  1. Black tea for green tea

Green tea is perhaps the world’s most famous superfood right now. A lot of people rave about green tea, because it boasts a wide range of anti-oxidants and nutrients which are good for your body, doing everything from improving your brain function to helping you lose weight. Strong demand keeps the price of green tea really high, so BT.com suggests that you replace it with black tea. It carries a lot of the same health benefits, but isn’t a niche product, so it’s sold cheaply at supermarkets everywhere.

  1. Blackberries for goji berries

Another good source of anti-oxidants (which can strengthen your immune system and in turn help you get more out of running) is goji berries. They originally come from China, where they have been used in medicine for over 6,000 years and have been popularised by celebrities such as Madonna. But goji berries can be costly, due to high demand and low supply, so replace them with blackberries. They have similar anti-oxidants, can be found more widely and contain less sugar than dried goji berries.

Balance your diet

There’s one cardinal rule you should live by when it comes to building a good runner’s diet: by all means include superfoods, but don’t depend on them to do everything. It’s really important that you build a well-balanced diet and avoid regularly eating foods that have little nutritional benefit, so you can get the nutrients you need to build a body that any runner would be proud of!

Until the next time,

Mohsin Salya

How to find the right running group for you

Posted on by Mohsin Salya

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

Do you want to start running, but find it hard to motivate yourself? You could always try running with a group, where like-minded individuals can give you encouragement, helping you stay on track. But there’s so many running groups – which is best? Here’s how to find the right running group for you.

Finding clubs

The easiest way to start finding running groups is to look online to see what’s available in your area. There may be just one local running club, limiting your options, or more choice. Check with your local running or sportswear stores, to see if they know about any nearby groups as well. You could even join free apps such as Meet Up, which people worldwide use to organise group activities like running.

Like-minded runners

Now you know your options, find a group that runs at the same pace and distance as you, so you can keep up. If you join a group doing marathon runs, for example, when you’re looking for gentle jogs, you’ll soon tire yourself out. When you contact someone to ask about joining their group, industry blog Runners World suggests giving details on your race times, average run pace in minutes per mile and most recent long run. They can use this to decide whether you’re right the right fit for the club.

Explore the schedule

If the group looks right, take the next step by seeing how often they meet. You may be really busy so it might not be convenient to join them if their sessions don’t work with your schedule. Most groups meet between one and three times a week. Ask if you have to attend every session, or whether you can pick and choose, to make it compatible with your lifestyle. Also ask about the time of day they typically run, morning, afternoon or evening, and see if this works for you.

Look at the route

There are some practical matters you have to also look at, before deciding whether this is the right running group for you. It’s really important that you do some research on the route. See whether there are bathrooms and water available on route, because you might need them as you run. If you are planning to drive to meet the group, is there a car park nearby – if not, can you get there by foot or by public transport?

Test it out

There’s no substitute for experience, so you might want to go for a trial run with the group, before committing. Keep one question in mind on this trial run – are these the sort of people you get on with? Most groups will be open and welcoming, so you should be absolutely fine. It’s also important that you are willing to make the effort – try to start conversations with other members, so you can comfortably become one of the group!

Start your own

If after all this, you can’t find a good running group, you could even start your own! That way, you can set the rules and find a like-minded group of people, so you can all motivate each other! Consider signing up to fitness classes for runners, such as treadmill and crossfit sessions. There’s no better way to start connecting with like-minded people, so you can figure out how your group will look!

Until the next time,

Mohsin Salya

What Are The Best Sports Drinks?

Posted on by Mohsin Salya

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

Hydration is an important consideration for any runner, as you need to keep your fluid levels up to maximise your performance. You may want to switch from water to sports drinks from time to time, as they’re specially designed to help you stay hydrated on longer runs. Here are the five best sports drinks for runners…

Lucozade Sport

For a cost effective option, you can’t beat Lucozade Sport. The UK’s leading sports drink, Lucozade Sport has been scientifically developed to include glucose, carbohydrates, fluid and electrolytes, to maintain hydration and power your muscles. You can purchase Lucozade Sport from leading supermarkets.

Gatorade

Gatorade is another good option for long distance runners. The US sports drink contains electrolytes such as sodium and potassium, helping regulate the body’s “fluid balance.” It also contains carbs, which can allow you to re-stock your energy levels. You can buy a Gatorade four-pack easily online.

PAS Pro Iso

In its list of the best sports drinks for runners, London newspaper The Evening Standard included PAS Pro Iso. It was developed by the Welsh national rugby team’s own nutritionist and comes with a two-to-one sodium-to-potassium ratio, maximising hydration. PAS Pro Iso comes in 21 flavours, to suit the preferences of any runner and you can buy bottles from its website, www.pro-iso.co.uk.

iPro Sport

Billed as the “the natural choice of isotonic sports drinks,” the increasingly popular iPro Sport certainly lives up to its name. It is naturally sweetened with Stevia and lacks artificial components, while boasting B5, B6, B7 and B12, aiding hydration and giving you a daily dose of vitamin C. If you visit the drink’s website, iprosport.com, you can grab a few bottles for very affordable prices.

Coconut water

If you’d prefer something completely natural and incredibly tasty, opt for unsweetened coconut water. It contains a tonne of electrolytes e.g. potassium, aiding hydration, while some evidence suggests that it’s even better than water. You can buy unsweetened coconut water from various retailers and all good health food stores, either in-store or online.

Hydrate with care

I’d advise you to try out a few sports drinks, and once you find out what works for you, stick with it. But make sure you do this well before the big day, as one of the worst hydration mistakes you can make is to experiment with different sports drinks just before running a marathon. If you consume something that isn’t compatible with your body, you could seriously damage your performance. But with the right drink, you’ll make it through the race easily!

Until the next time,

Mohsin Salya

Five Hydration Mistakes to Avoid When Running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It’s important that you keep yourself hydrated on a long run, to deal with the fluid loss that comes with sweating. You should manage your hydration carefully however, otherwise you could damage your performance. Here are five hydration mistakes to avoid when you’re out on a long run or running a marathon.

Overloading before

Some people believe that if they drink enough fluids before a long run, they can store extra water in their bodies and limit the risk of dehydration. This is a myth; the human body isn’t designed to store water and instead, you’ll just need more rest stops, lengthening your times. Industry resource Running Competitor advises that you to refrain from drinking for 45 minutes before the race starts.

Too much during

It’s a common misconception that if you drink as much as possible during a marathon, you can avoid the heat illness that can come with dehydration. Research shows this risk isn’t increased or decreased when runners drink to quench their thirst. Yes, consume if you’re thirsty to survive race day but don’t drink more, otherwise you’ll just fill up your stomach and make yourself uncomfortable.

Bringing your own

If you feel tempted to bring your own drinks to a marathon, avoid the urge. There’s a reason that you never see a marathon runner carrying bottles – this just adds a significant amount of extra weight, slowing them down. You’ll notice, however, that marathons have aid stations along their routes, where volunteers supply adequate drinks. Plot your timings carefully so you can use these stations.

Trying something new

If you find a hydration solution that works, stick to it. I’d generally suggest that you stick to water, as it goes without saying that this is the best option. If you go for sports drinks, test them out ahead of time to ensure they’re compatible with your body. Don’t start experimenting, because you may find that your stomach can’t tolerate the new drink, causing uncomfortable problems while you run.

Mishandling caffeine

A lot of runners go for caffeinated sports drinks, as they can boost endurance performance. This is because caffeine effects your brain chemistry, lowering your perception of exertion, so it feels easier to run for long periods. If you plan to use this strategy, go caffeine-free for a week beforehand. The performance-enhancing impact of caffeine won’t register if you have some in your system already.

Until the next time,

Mohsin Salya