Tag: beginners

What is Proper Running Form?

Posted on by Mohsin Salya

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

In today’s running world, there’s a lot of talk surrounding ‘proper running’. This makes it very difficult to determine which approach is best for you. There’s a few different reasons why people want to ‘fix’ their running, from eliminating injuries to getting faster.

Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Today I wanted to share a few basics on my recommended running form, to help you maintain proper running form on any terrain.

I feel that these are the best positions for your body parts to ensure minimal injury and maximum comfort, however it’s important to find your own way and run in a way that is 100% comfortable for you. If you were to watch ten different people run, you would notice that each one has a distinctive style. That’s because there isn’t one ‘correct’ way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you’re an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike.

Correct

Just as you would maintain a good posture when standing or sitting, running is no different. Maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The ideal running form is to run in a relaxed manner with as little tension as possible. These tips will help you do just that:

  • Look straight ahead
  • Relaxed shoulders
  • Upright torso
  • Arms relaxed, swinging at your sides
  • Hands held in unclenched fist
  • Knees slightly bent
  • Landing between your heel and mid-foot

Incorrect

It’s best to avoid these traits and bad habits in order to minimise damage to muscles or injury whilst running:

  • Head looking down
  • Shoulders high and tight
  • Leaning too far forward
  • Arms held too tight
  • Hands clenched too tight
  • Hips turned out
  • Stride too long
  • Landing on your heel

Until next time,

Mohsin Salya

From Nothing to 5K in 8 Just Weeks – Infographic

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

If you dream of running a marathon, but you’re not even sure you can run, this handy infographic is definitely for you. Dreams can become a reality if you follow this really easy training plan from The Running Bug, and you may find yourself running your first 5K in just 8 weeks.

mohsin salya

Infographic transcript

Beginners 5K training plan: from the couch to 5K in just 8 weeks

If you’re determined to start running but are struggling to get off the couch then this is the perfect plan for you. Simply follow this plan day by day to build up your confidence and stamina and say hello to a happier, healthier you!

Week 1

Monday – Rest

Tuesday – 18 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 24 minutes

Week 2

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 3

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 24-32 minutes

Week 4

Monday – Rest

Tuesday – 27 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 33 minutes

Week 5

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 36 minutes

Week 6

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 23 minutes

Week 7

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 8

Monday – Rest

Tuesday – 28-30 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 5K

What Stretches Should I Do Before Running?

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

If you’re a runner or you’re training for a marathon, you’ll know just how important stretching can be. Running can be very stressful on your legs, and you need a regular stretching routine to counterpart these stress effects. However, there’s so much information out there that it’s hard to know what stretch to do and for which muscle.

As a runner, you need to focus on three main areas if nothing else: hamstrings, calves and quads. The following stretches will target the muscles that runners use most. They’ll definitely boost your running performance, but they’ll also put an end to the aches and pains that you may experience afterwards.

Hamstrings

Your hamstrings are prone to injury, and this is especially the case amongst runners. They are notorious for tight hamstrings, which can lead to pulled muscles and lower back problems. Try this standing single leg hamstring stretch before your run to ensure your performance isn’t compromised:

  1. Stand with your feet hip distance apart.
  2. Bend your right knee and extend your left leg pointing toes up.
  3. While holding this position, lower your upper body and reach toward your left toes as far as you can.
  4. Hold the position for 30-second then switch to the other side.

Calves

The Calves are the most overworked muscles on your run, and losing flexibility and mobility in this area can set you up for calf strains, shin splints and plantar fasciitis. Try this runner’s calf stretch to also boost the length and cadence of your strides:

  1. Stand facing a wall and with your arms extended and back straight, place both arms on the wall.
  2. While keeping both feet flat, take a step backward with your right leg, while keeping your heel planted to the ground and the leg extended without bending the knee.
  3. To stretch the calf, lean forward slightly to the wall while actively pressing your back heel into the ground until you feel a good stretch in muscle.
  4. Breathe deeply and Hold the stretch for 30-second or more then switch sides.

Quads

Flexible quadriceps are essential for a stronger knee lift and speed. The dreaded runners’ knee can be traced back to tight quads, but this standing quad stretch will help you become less prone to injury:

  1. Stand with legs hips distance width apart.
  2. Grab a chair for balance (if necessary) and stand tall while holding your right foot behind butt pointing knee to floor.
  3. Slowly move your right foot to the back and feel the stretch in your quadriceps.
  4. Keep your thighs lined up and core engaged throughout the stretch and hold for no more than 30-second.
  5. Repeat with the left leg.

Until next time,

Mohsin Salya

Ten Tips to Help Master the 10k – part 2

Posted on by Mohsin Salya

Hi there, and welcome to the Mohsin Salya blog.

The 10k should be celebrated as it’s a great distance, whatever your level. It’s a great progression for those who have completed a 5k and a challenge for marathon runners due to the change in pace.

In my last post I shared five fantastic tips for mastering the 10k which came from a guest post by Laura Norris, a certified running coach, on bloglovin.com. In this post I will run through the remaining five tips giving you everything you need to train for a 10k, regardless of ability.

6 – Building strength

Yes, you’ll need plenty of strength from your leg muscles for running. The stronger your legs, the faster and longer you’ll be able to run, but it’s not all about your legs. Having a strong core and upper body will strengthen your overall form, and improve your running technique too. Laura recommends including at least two days of total strength training in your 10k training prep – and I agree!

7 – Tempo run

What is a tempo run you might ask? A tempo run is one that is at a slightly slower pace and a shorter distance, usually 3-5 miles. Laura explains that there are two main forms of tempo run. Either using cruise intervals of 1-2 miles or completing a continuous 3-5 miles each at a tempo pace.

Providing further guidance she says “If you run 3-4 days per week, devote one day to speed work and alternate each week between a tempo run and faster speed intervals. If you run 5 or more days a week, you can include both tempo runs and faster intervals each week, as long as you include an easy run or rest day in between them.”

8 – It’s not all about speed  

Slow your training down. I know we have mentioned tempo runs and speed workouts but these should only make up part of your training as you risk injury or burn out if you complete these every day.

It is recommended that 80%+ of your training is actually done at a slower pace than you expect to run in the final race! Completing the majority of your training at a slower pace will ensure you push yourself harder in speed workouts and improve your overall performance.

9 – Pre race meal      

Completing a 10k does not require a great deal of meal planning or carb-eating as it will not deplete your glycogen stores or strip you of all your energy – although it may feel that way!

On the flip side, don’t try to complete the run on an empty stomach. You should aim for a normal size meal which isn’t too carb heavy, as this might actually weigh you down.

10 – Celebrate every run  

Whatever the distance, every run should be celebrated. Whether short and fast or long and well-paced, each one is an individual accomplishment.

Marathon runners may think it’s ‘just a 10k’, but by increasing the pace and setting personal goals, a 10k can be just as difficult as a marathon! Your mentality is very important when training for a running event.

And there you have it, 10 great tips on how to master the 10k!

Until next time,

Mohsin Salya

 

 

 

Ten Tips to Help Master the 10k – part 1

Posted on by Mohsin Salya

Hi there, and welcome to the Mohsin Salya blog.

If you are an experienced runner you may think that a 10k is ‘only 6.2 miles’. But the 10k requires both decent speed and a strong level of endurance. Whatever your level of fitness, a 10k run requires appropriate training and preparation.

Today I want to share some tips I found on a guest post by Laura Norris, a certified running coach, on bloglovin.com. Here, she gives some great advice on how to prepare your mind and body.

1 – Think about pace

For a beginner, the prospect of a 10k may be daunting. You need to focus on building your endurance rather than speed in order to complete the distance without causing a great deal of stress on your body. Bear in mind the time it takes to complete it too – new runners should aim for around an hour.

For the more experienced runners, you should look to complete some speed work early on in your training. As you approach the race you should move towards your steady 10k pace so you can become familiar with your goal speed before the big day!

2 – Don’t train on a track!

10k races are rarely held on a race track so you shouldn’t be training on one. You need to prepare yourself for the terrain you will be running on during the race itself. Get used to inclines and uneven surfaces. The last thing you want on the day is to run out of energy because you weren’t prepared for a hill!

3 – Add in a long run

When training for a 10k you might not have the time to complete the distance regularly, meaning your training sessions are shorter. This is to be expected, but you should aim to add one long run into your training schedule every week. The long run should be relative to your weekly mileage.

Laura advises that beginners should aim for one hour – this should be around six miles and will give you a feel for the actual 10k. More experienced runners should work towards completing two hours – around 12-15 miles. She explains: “Long runs will help create an aerobic base that is necessary for running fast over the 10K distance.”

4 – Prepare mentally  

However well you train, you’ll certainly feel the last two miles of your 10k. The best thing to do is mentally prepare for the physical discomfort you might feel.

When you hit this point, you should carry on. Don’t give up! However it is very important that you understand the difference between discomfort and pain for runners. Don’t push yourself if you start to feel pain during your run, but a little discomfort will probably give you the push you need to make it across the finish line.

5 – Spilt the race up 

This point can also help with your mentality during the race. Knowing where you are, and what pace you should be aiming for, should help you feel in control.

You can section the race into as many pieces as you need to get you through, however Laura suggests splitting the race into three sections, each just over two miles long. Taking the first section at a slower than goal race pace, you should then move up to a steady 10k pace for the second section, before ramping it up gradually so by the last few minutes you are running as fast as you can sustain.

Until next time,

Mohsin Salya

Breathing Tips for Runners

Posted on by Mohsin Salya

Hello and welcome back to the Mohsin Salya blog, where I share tips and advice on all things running from my experience running marathons.

One of the most daunting things for runners, especially beginners, is overthinking how to control your breathing whilst running. Shortness of breath can even make you consider why you’re even running in the first place. However, with a little bit of self-coaching you can train your heart and your lungs to work synonymously, and managing your breathing whilst running will become much easier.

I came across this infographic from Tribe Sports, which I think provides some amazing tips on how to control your breathing as a runner. Hopefully it will help you on your way to running your best marathon yet.

Until next time,

Mohsin Salya

How to stay Motivated

Posted on by Mohsin Salya

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

It’s incredibly important to make sure you stay motivated during your running strategy and marathon training, however at times this can be challenging. It’s a challenge not only for beginners, but also for experienced marathon runners – we’ve all been there.

I want to share some tips with you that have helped me stay motivated throughout my marathon training, and hopefully they will help you too.

Remind yourself of your goals

Let’s be honest – training can get difficult. Being reminded of your goals when training for a marathon can be that last ditch effort to get you of the door. So, putting reminders of your goals in the situations or places that present the biggest barriers can be a great motivator. For example, if you run after work, put your goal on the dashboard of your car. When you try to talk yourself out of driving to the gym, you see your goal staring you in the face. Ask yourself “how much do I want it today?” – This is perfect for if you need a little reminder or nudge once in a while to keep yourself on target.

Get your friends involved

Run with friends. It may sound simple, but you can’t underestimate the social side of running. It is one of the most common reasons people start and carry on training for a marathon. Not only that, but it takes your mind off the task in hand when you’re with other people. You could find a local running club or gather some friends or colleagues to run with you and make every session both easier and more enjoyable.

Mohsin Salya - Marathon Runner - Image 2

Mix it up

It’s really important that you prevent running from getting boring, and it’s actually quite easy. Introduce variety into your running sessions and try something different. Introduce hill repeats, a track session or signing up for a trail race. Even running a new route or different place can freshen up your routine and make it exciting again.

Run for a good cause

If you’re not already raising money for a charity in the marathon you’re running, then signing up to fundraise will give you a massive motivation boost. Knowing that what you’re doing is for a good cause and will provide funds to a charity that means something to you can help keep you going when you’re lacking in motivation.

Book your post marathon meal

After the sacrifices you’ve made, it’s finally time to let your hair down after the marathon and enjoy the things you may have given up in exchange for a runner’s body. Pick your favourite restaurant, your favourite people and your favourite wine and book your post marathon meal. Having something solid and enjoyable to focus on will definitely help get you through all the training. If there’s ever a time to eat and drink what you like, it’s after you’ve completed a marathon!

Until next time,

Mohsin Salya

Top Marathon Training Tips for Beginners

Posted on by Mohsin Salya

Hi there, and welcome to the Mohsin Salya blog.

So you’ve decided to run a marathon – which is great! However, when you’re a complete beginner the thought of it all can be a little daunting and you may not know where to start.

Today I wanted to share some beginner’s tips with you, so you have a bit of an idea on where to start your marathon training journey.

Prepare Mentally

The most important thing you can do before the physical activity begins is to prepare yourself mentally. It’s vital to accept that one or two missed runs isn’t the end of the world, and to also accept that there will sometimes be runs that aren’t as good as others. These runs may make you question why you started in the first place. However – you need to keep reminding yourself that it isn’t just about the workout, it’s about mentally believing you can cover the distance. Take a look at everything you’ve already accomplished, and then keep going.

Praise Yourself

You can never praise yourself too much! Each time you pass a new milestone, feel free to shout it from the rooftops. It may be a small step to you that isn’t worth mentioning, but you’re more likely to believe in yourself if you give yourself praise each time you reach that goal. With less than 1% of the population taking part in a marathon, you’re really doing something amazing!

Work out a strategy

It’s key to work out a strategy – but not training plan. With a strategy plan you enable yourself to reach a particular goal. A solid strategy will enable you to better handle those bumps along the way, with a backup plan and tactics in order to keep your training moving. A training plan is simply a calendar of workouts, and a strategy is much more than this. A strategy also enables you to determine how reaching your goals will fit in with your life. For example, the schedule may need adjusting to any family commitments or weekend plans you may have.

Consistency

For any kind of training, consistency is key. It will be extremely helpful to you to run at the same time or on the same path on certain days, in order to help provide a natural rhythm to your life as a runner. This is especially important for the first 18-24 weeks of training, as it makes your strategy easier to follow through with.

Until next time,

Mohsin Salya