Tag: marathon tips

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

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

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

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.

Five Persistent Running Myths Debunked

Posted on by Mohsin Salya

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

I constantly aim to make this blog a good resource for runners, supplying the tips, news analysis and advice you need to enjoy running, while staying safe. On that note, today I wanted to clear up some common misconceptions, by debunking five persistent myths about running that you may believe.

Too many carbs

Some people think that you need to load up on carbs, the night before running. Yes, eating carbs can be good, as they supply your muscles with glycogen, giving you the energy you need to run over long distances. But your muscles can only store up so much glycogen, with the rest being stored as fat. You may want to carbo-load for a marathon over a week, but for normal runs a well-balanced diet is better.

Lack of strength

There’s a common misconception that runners don’t need to strength train. But doing these exercises can lead to a better performance, by building your muscles, decreasing your chances of getting common running injuries, like stress fractures. I’d suggest that you do a couple of functional training sessions, involving exercises like squats, push-ups and lunges, per week, to keep your strength up.

Running too much

It’s a myth that the more you run, the better you’ll run. If you’re preparing your body for a race, especially a marathon, you may believe that upping your training volume is a good idea. But if you run too much, your body won’t have the chance to recover between sessions, leading to a fatigue that could decrease your performance. Focus on improving your technique and stamina instead.

Commenting on the need to rest between sessions, running coach Jeff Gaudette was quoted by Live Strong, an online health resource, saying: “You always want to make sure you recover more than you actually think you need to.” The improvements that running facilitates in your body occur while it recovers, as it starts addressing the damage done during workouts, so taking rest days is essential.

Muscle cramp causes

When they experience cramps, many runners will attribute them to dehydration and a lack of key minerals, such as sodium and potassium, found in electrolytes. Yes, you need to be well-hydrated and have decent electrolyte levels when running, but the idea that a lack of either causes muscle cramps is a myth. According to a 2011 British Journal of Sports Medicine study, muscle cramps are caused by a dramatic increase in speed, so to stay healthy, you should build up your running speed over time.

For all ages

Society generally believes that running is the preserve of the young and fit – and no one else. As long as you don’t have any injuries or medical conditions, you can run at any age. Even if you’re old and overweight, you can start by doing some easy running today and you’ll notice real improvements in your overall fitness within a few weeks. You could even alternate walking with running at first, to get your body used to the strain and develop your endurance levels over time, allowing you to get fit.

Until the next time,

Mohsin Salya

How do I Warm Up and Cool Down?

Posted on by Mohsin Salya

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

You should take care of your body if you’re a runner, to avoid getting common running injuries, such as stress fractures, which can damage your performance. Today, I’m going to look at this topic in more depth, by explaining how to warm up and cool down after a run.

Warming up

Keep in mind that if you start running without warming up first, you’ll be inflexible and stiff, limiting your natural stride, so it’ll take you some time to get into optimum running mode. By warming your body up, you can get yourself into the right mind set, so you can really get the most out of your run.

There are various warm up techniques that you can do in just five minutes, like the ‘knee lift hip rotation.’ Start by standing on one leg and then you raise your non-standing knee up to your hip height. You should keep your knee at this level and move your leg out from your body as far as reasonably possible, before slowly lowering it to the ground and repeating this process 15 times for each leg.

Cooling down

You should also remember that running can place a lot of stress on your body, so you may want to try some cool down techniques, giving your limbs the chance to readjust to normal movement. There are a range of cool down exercises that you can use, depending on the time you spent running.

One way to cool down is to gradually bring your body to a standstill, according to Runner’s World, an industry portal. The technique you should use depends on how hard your run was. If you went for a gentle jog, doing five minutes of brisk walking should do the trick. However, for harder workouts start by doing around ten minutes of easy running and then transitioning to brisk walking for five minutes.

It is also key that you stretch out your muscles after running. This allows them to recover from the demands of running and replenish both vital fluids and energy. Do some of the same stretches as you would before running, like working your hamstrings by bending your knees for 30 seconds, while lifting your toes up. Again, vary your stretching times. For an easy run, five minutes of stretching will do but if you’ve just completed a marathon, you should stretch for a minimum of two hours.

Finally if you’ve just gone on a long run, especially a marathon, you should also take some time to rest in a cold water bath. With this tactic, you can improve blood circulation, reducing the soreness in your muscles, allowing them to recover from the stresses of hard running. To do this, you should buy three bags of ice, fill up your bath tub to about the half way point with cold water and then pour the ice in. Don’t spend too long in the bath however, as long-term exposure to extreme cold can harm your body.

Treat with care

Think of your body as a tool, if you want to establish a regular running schedule – treat it with care. As well as warming up and cooling down, you would be advised to get regular sleep, follow a healthy diet and maintain your mental health, so you can get the health benefits that come with running.

Until the next time,

Mohsin Salya.

What Is The Best Material for Running Gear?

Posted on by Mohsin Salya

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

You need to think carefully about the type of clothing you wear, before you start running. If you pick something inappropriate, the material could make you uncomfortable, damaging your performance. To help you understand what’s required to best support your running, in this post I’ll be advising on the best material for running clothes.

Body temperatures

Remember that when you run, your body generates a lot of heat, so you can get pretty sweaty. If you build up a sweat during a run, it can cause discomfort and even give you rashes, limiting your ability to run regularly in the near future. I’d advise you to look for running clothes in materials that promote breathability, helping regulate your body temperate and preventing sweat from building up.

You may be tempted to buy cotton running clothing, as this material is both comfortable and cost effective. But New Jersey-based fitness store Fleet Feet Mahwah argues that cotton is actually pretty ineffective. This is because cotton holds moisture, so if you sweat while running, your clothes will get and stay wet. Not only can this cause rashes, but it won’t allow your body to regulate your temperature properly, meaning that you’ll overheat during summer and freeze during winter.

Ideal materials

Instead, Fleet Feet Mahwah suggests, buy running clothing in technical fabrics. These pieces are typically made with materials like Lycra, polyester and nylon. Technical fabric clothing is highly breathable. It lets a lot of air flow through the material per minute, moving moisture away from your skin while you run, to prevent sweat from building up. Technical fabric pieces are also extremely lightweight, meaning that you don’t have to carry a lot of weight with you while running.

Fleet Feet Mahwah also argues that you should buy running socks in technical fabrics, as opposed to cotton. A cotton sock will retain moisture, which when combined with the heat and friction created by your running shoes, can increase your chances of developing blisters. Again, technical fabric socks will wick away the sweat, allowing you to run comfortably for longer. I should also point out that fungus thrives in dark, moist areas, so cotton running socks can prove really unhealthy for your feet.

Shoes and jackets

To ensure you’re comfortable while running, you should also choose good shoes and jackets. You may want to consult my list of the best running shoes on the market for guidance. You might want to go for something like the Merrell All Out Charge shoes, available from Sports Direct for £50. They’re lightweight and flexible, with exceptional cushioning and support, helping you stay comfortable.

If you’re running in brisk temperatures, you may also want to buy a good running jacket. The Ashmei Nightrunner has been hailed as the best jacket on the market, although it retails at £225. It’s fitted with merino wool, which is effective at regulating your body temperature. For something more affordable, buy the Adidas Supernova Storm Half-Zip. Retailing at roughly £60, it has heat-managing stretch back panels and wind blocking polyester sleeves, while it also has nylon panels on the front.

Promoting comfort

You should keep in mind that if you wear clothing that makes you uncomfortable when you run, it could dissuade you from running again, not to mention the performance limitations. You should always do a lot of research and try to spend as much as you can afford on high tech fabrics. With good clothing, you’ll soon want to fit running into your schedule more regularly.

Until the next time,

Mohsin Salya