Tag: beginners

How to Start Running In Your Golden Years

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

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

Serious benefits

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

Slow and steady

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

Prepare your body

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

Eat healthily

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

New flexible you

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

Always stay safe

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

Until the next time,

Mohsin Salya.

Does Sleep Affect Running Performance?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

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

Care for your body

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

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

Sleeping schedule   

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

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

Sleep management ideas   

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

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

Rest your way to success

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

Until the next time,

Mohsin Salya.

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 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

Four German Half Marathons for Beginners in 2017

Posted on by Mohsin Salya

Hi there, and welcome back to the Mohsin Salya blog

If you want to become a long distance runner, you should try doing some fun half marathons, where you’ll run a more manageable 13 miles, instead of the usual 26. You may want to try doing half-marathons somewhere different and exciting, perhaps in another country.

Today I want to share Germany with you, a country which is known for its robust running culture. Helping you do some crucial research, in this article I shed light on four good German half marathons for beginners in 2017.

Paderborner Osterlauf

If you want options, try the Paderborner Osterlauf. Near North-Rhine Westphalia, it comes in 5km, 10km and half marathon options. This is Germany’s oldest running event and regularly sees around 8,000 participants. It will be hosted on Saturday 15th April 2017, starting and finishing at Sportzentrum Maspernplatz. You can register up to 7th April (by post) or 10th April (online via its website), with prices for the half marathon starting at €20, depending on when you sign up.

Hamburg Half Marathon

This popular German half marathon will take place on 25th June 2017. It will begin at the legendary Reeperbahn, in Hamburg’s famous amusement district and end at the scenic Rothenbaumchaussee. On this course, you’ll run past various popular attractions, like the Speicherstadt, which is a UNESCO World Heritage site. The race is expected to include roughly 8,000 runners. With entry fees starting from €40, you can sign up by post or online by 15th June, or enter later at a higher price by 25th June.

Cologne Half Marathon

The Cologne Marathon is the third most popular in Germany, after the Berlin and Hamburg events. It also comes with a half marathon option, however, making it more suitable for new marathon runners. The Cologne Half Marathon takes place on 1st October 2017, taking you past several popular attractions in this picturesque city, such as the iconic twin towers of Cologne Cathedral. You can register online now until 24th September for €48. This price will rise, however, after 31st March 2017.

Munich Half Marathon

Experience the Munich Marathon, without running 26 miles, by opting for the Munich Half Marathon. This will be held on 8th October 2017, beginning in the beautiful district of Bogenhausen on Denninger Strasse. The race sets off at 1.30pm and takes you on the original marathon route to the Munich Olympic Park. Fees range from between €48 and €62, depending on when you register, with the deadline being 24th September.

Until the 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 Run Your First 5K

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

So you’ve made the decision to take up running and train for a marathon – congratulations! The first race you’ll more than likely want to train for will be a 5K, which is just over 3 miles. It may feel slightly intimidating to run more than 3 miles all at once, but by following a few pieces of advice you’re sure to have all the faith and confidence you need to get to the finish line.

Before you get started it’s always a good idea to check with your doctor to make sure you’re healthy enough to begin training. Once you’ve got the go head, there’s nothing stopping you from getting started and making running that 5K a reality.

Get the right gear

When you’re a new runner, the variety of shoes and other gear available can be completely overwhelming and confusing. The most important thing to remember though is actually something very simple – comfort is key. When you put on a pair of running shoes, they should feel good on your feet. While there may be a little bit of break in required, any shoe that hurts or feels uncomfortable should definitely be avoided. Whilst it’s tempting just to buy a cheap pair of running shoes online, it’s always best to visit a local running store where they can give you a gait analysis.

Schedule

You’re almost at your most enthusiastic when you first start training, but there comes a point where that enthusiasm will fade. When this happens you need to have a plan in place to stay focused and motivated through the rough patches. Scheduling your workouts in a way that is realistic and accessible will give you the best chance at running a successful race. It may seem obvious, but scheduling your runs in a way that will work best for you is absolutely key. If you’re not a morning person, don’t schedule runs for 5.30am. If you’re stuck at work late most days, maybe try a lunch run. Whatever time works best for you, schedule it in your phone and make that run non-negotiable.

Stay motivated

It may be a lot easier to say than to do, but staying motivated is the only way you will stay on track. You simply can’t rely on sheer willpower alone, you need goals to keep looking forward to and targets to keep hitting. I’ve written a whole post on how to stay motivated to give you some tips and ideas.

Pick a training plan

There are loads of beginner to 5K training plans out there, and they can be really effective. Plans vary in length, with the longer ones lasting around 16 weeks. The longer plans are sometimes better, as they give you ample time to build up gradually to a strong and successful 5K, and there’s no reason to rush it. Over on my Pinterest page I’ve put together a board filled with different types of training plans. This one from Map My Fitness is particularly great for a first training plan.

Good luck on your 5K journey!

Mohsin Salya

How to Survive Race Day

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Hi there and welcome back to the Mohsin Salya blog.

Even for the most experienced of runners, race day can be stressful. With all the hard work you’ve put in to achieve your goal, you want to arrive at the finish line feeling proud of what you’ve achieved.

Whether you’re gearing up for your very first 5K or taking on a marathon for the 100th time, these pointers are great to bear in mind for the big day to make sure everything goes smoothly.

Wear your name

This may seem quite obvious, but many runners often overlook this simple confidence boosting tip. If you wear your name across your chest, people will cheer for you! The louder the cheers, the more you are spurred on and the better your race will be – enjoy your moment to shine.

Walk the walk

If this is your first long distance event, don’t be afraid to factor a few walk breaks into your race. We all need to start somewhere and expecting to finish a long-distance run without the odd break is a big ask. Additionally, if you mentally decide to factor in some walk breaks, you won’t feel guilty about it come race day and you’ll be more likely to maintain a positive mind-set.

Get chatty

If you feel yourself beginning to struggle, it’s a good idea to find an interesting looking runner in your close vicinity and strike up a conversation. Exchanging a few words of encouragement will work wonders for you both, taking your minds off the miles ahead.

Rubber band technique

The rubber band technique is ideal for runners who struggle with self-doubt. Wear a rubber band around your wrist on race day, and every time a negative thought sneaks into your mind, ping it. That little pinch is enough to snap you back into race mode so you can carry on with a fresh wave of motivation.

Pick the perfect outfit

If you wear your favourite running gear – something you feel and look good in – your race is guaranteed to go well. However, make sure you opt for something you’re used to running in and have worn before to avoid the dreaded chafe. Or if you’re feeling particularly daring, opt for fancy dress and enjoy the cheers from the crowds as you whiz by.

Just smile

Even if you’re having a tough time out there, just smile. If you smile every time you see a camera en-route, you’re likely to sail through the race. A recent study found that even forced smiles can decrease your stress and make you feel happier. After all, you’ll treasure the race day pictures forever so you want to be smiling on them!

Until next time,

Mohsin Salya

Trail Running – Tips for Beginners

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Trail running consists of running and hiking over trails. Often referred to also as mountain or fell running, it is a great way to train yourself for a marathon as it keeps your surroundings new and exciting. Usually taking place on hiking trails and often in mountainous terrain, there can be some large ascents and descents. This makes it a great challenge and a dynamic running experience.

If you’re thinking about starting trail running, here’s a few things to know before heading off.

Don’t rush it

Running off road can be exhausting, especially if you’re not used to it. It may take you twice as long as your normal run, especially in the early stages. It’s important to slow your pace and focus on finding a new rhythm. In a matter of weeks you’ll be running up hills you used to walk – it just takes time and patience.

Be safe

It’s a good idea to run with your friends or dog when heading out to the trails. Alternatively, tell someone where you are going and which trail, and take your mobile phone with you for safety. Make sure you stick to your planned course and take some fluids with you, and if possible take a trail map.

Know the rules

Remember to stop for other trail users – equestrian, hikers or mountain bikers. Uphill runners should pause for downhill runners. Stay on marked trails and run through puddles, not around them as this makes the trail wider.

Keep an eye on the time

It’s wise to run by time when you first start trail running, to gain a sense of your trail pacing. Trails are more demanding, so running an out-and-back course is a great way to get to know your pace and develop your trail running confidence. From here, you can develop loops and routes to fit your needs.

Alter the pace

It’s important to adjust your pace according to the terrain, and also to maintain a consistent effort level as you climb uphill. Running over downed trees or through mud and sand takes some getting used to, so it’s best to progress slowly. Tackling obstacles such as these does get easier as your body gets stronger and adapts more to the trails. If you’re ever in doubt, walk.

Wear the right equipment

If you’re going to start trail running, it’s wise to invest in a pair of trail running shoes. They’re important because they differ from road-running shoes in that they’re lower to the ground, which reduces the chance of ankle rolls with a high heel. The rugged tread on them offers better traction on muddy, wet trails. The fit of them is important too – they should be snug around the heel but have room in the toe area.

Until next time,

Mohsin Salya

What Should Beginners Know about Running?

Posted on by Mohsin Salya

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

If you’re thinking about starting running for leisure, to keep fit or to take part in that marathon you’ve always wanted to, there are definitely a few things you need to know beforehand. Today I’ll be sharing some of these with you, as this will ensure a smooth and safe transition to becoming a true runner.

Running gets easier

It may sound like a cliché people throw around at you when you first start running, but this truly is one of the most profound lessons you ever learn when you are just starting out. When you start out, the high impact nature of the sport can take a toll on your body, which can lead to soreness, cramps and blisters. Even mentally it can take a toll, and it isn’t uncommon to suffer from burnout or mental fatigue.

However, as you get stronger and fitter, your body will adjust. The quickest way this will happen is to run at least 3 times a week when you first start out, sticking to a routine and scheduling your sessions just as you would a work meeting or family event. Don’t go running long distances from the start, build up to them realistically and gradually increase your mileage.

Running doesn’t cancel out a bad diet

It is true what they say – you are what you eat. It’s very easy to put on any weight that you have lost from running, and there is no amount of running you can do that balances out a bad diet. Your body needs the right kind of nutrition to run at its best, whatever your fitness goals.

If you don’t fuel yourself with the right food, the chances are you will struggle when running. As a result, you’ll blame it on the running when it’s your diet choices that are the culprit. Ideally you want to be eating complex carbohydrates, lean protein, and healthy fat. Stick to these food groups and you’ll find it a lot easier.

Running is a mental game

If you don’t train your mind the same as you train your body, you will definitely find the whole process a lot harder, and in turn fall short of achieving your personal goals. To become the best runner you can be, you need to accept the fact that your inner state (thoughts, feelings and emotions) and your outer state are related, and one has an impact on the other.

It’s important to believe that you can go the extra mile, and that all of the discomfort you are feeling during your run won’t last forever. Once you build up enough mental and physical endurance, that discomfort will become less and less.

Bad weather doesn’t exist

This is possible one of the toughest lessons you’ll learn throughout your running journey. If you’re going to become an all year round runner, you will have to learn how to keep your runs consistent under all sorts of weather. You can’t afford to believe that it’s too cold in the winter and too hot in the summer.

You have to try and remember that running in bad weather won’t kill you. Once you have the right attitude, it’s completely possible to run when the weather isn’t perfect. And once you start truly believing that, the run will be over before you know it.

Until next time,

Mohsin Salya