Tag: motivation

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

Fun Half Marathons for 2017

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog. A happy new year to you too!

It’s a brand new year, and a month where everyone is aiming for a fresh start and wanting to delve into their training for 2017. Maybe you’re thinking about planning out your race schedule for this year – whether it’s your first time or your 17th!

In this post I’ve put together some really fun half marathons from across the globe, to hopefully inspire and motivate you. Maybe you’ll see one you like the look of and take the plunge!

Death Valley Half Marathon – Inyo County, California – February 4th

Don’t let the fact that this is one of the hottest places in the world in the height of summertime put you off – this desert half marathon is a unique experience not to be missed. With average lows of 30 degrees and highs in the 70’s and a flat race course, it’s actually an ideal location to achieve a personal best time. Here you’ll run through mountain ranges and you’ll get to see unique flora and fauna only found on the desert floor.

Kona Half Marathon – Kona, Hawaii – June 25th

If you’re looking for a race where you can tie in a relaxing tropical holiday at the same time, this is the one. The perfect excuse for a vacation, this marathon was named one of the best in the nation by TripAdvisor. Starting at 6am, the race is definitely worth the early start as the race is held in the Waikoloa Beach Resort where you can relax afterwards.

Islandsbanki Reykjavik Half Marathon – Reykjavik, Iceland – August 19th

If you fancy a run in a cooler climate and an experience of a lifetime, then this is the race for you. Held annually in August, Iceland’s climate is a welcome break from the summer heat. Combine that with a flat and fast course and racing with a super international and diverse group of runners, this race is a dream. If you’re still standing afterwards, your grab bag includes entry to Reykjavik Culture Night, a city-wide party and a concert complete with fireworks.

Intertust Cayman Islands Half Marathon – George Town, Cayman Islands – December 3rd

Held in the capital city of Cayman Islands, this is an awesome destination race that is worth the journey. This is quite a tropical race, so if you’re used to running in hot and humid weather regularly you could get a personal best time. The race takes its course along the gorgeous waterfront, through South Sound (a neighbourhood boasting multi-million dollar homes) and finishing with ocean views.

Until next time,

Mohsin Salya

How to Maintain Motivation over the Christmas Period

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

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

Realistic microgoals are key 

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

Switch to shorter, higher intensity workouts

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

Don’t hibernate

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

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

Until next time,

Mohsin Salya

5 Books Every Runner Should Read

Posted on by Mohsin Salya

Hi, welcome to the Mohsin Salya blog!

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

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

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

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

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

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

Why We Run

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

Run Faster

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

Once a Runner: A Novel

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

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

Until next time,

Mohsin Salya

 

Are You Faster Than These Celebrity Marathoners?

Posted on by Mohsin Salya

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

When you’re chasing down a marathon personal best, you may not have been able to stop and notice the famous faces surrounding you. Many more celebrities than we think are big runners and marathoners, and it’s interesting to see whether you match their pace or not. In this post I’ve put together some surprising celebrity marathon paces, as a source of inspiration for your next long run.

Pippa Middleton – 3:56:33

Obviously Pippa is most known for being the sister of British Royal Kate Middleton. However, Pippa is an active runner. Preferring to complete marathons in exotic locations, her personal best came at the 2015 Safaricom Marathon in Kenya. Finishing in 3:56:33, she was the seventh overall female. Most recently, Pippa completed the 2016 Great Wall Marathon in China. A gruelling course, she finished in 4:54:51 and was the 13th fastest female finish. Pippa is definitely an inspiration for getting out there and tackling a good variety of unusual marathons.

Bryan Cranston – 3:20:45

The Walter White actor from TV sensation Breaking Bad ran the New York City marathon back in 1985, finishing in the impressive time of 3:20:45. Speaking to the New Yorker, Cranston said he watched the race the year before and that inspired him to run it himself: “…old people, children, people in bunny costumes, people who’d lost their legs, this amazing menagerie of humanity,”.

Eddie Izzard – 5:00:30        

A true inspiration for running to raise money for charity, Eddie Izzard did more than just one marathon. Izzard ran 43 marathons in 51 days after just five weeks of training, to raise money for Sport Relief. On his last marathon he recorded his best time of 5:00:30, after completing a 1,100 mile journey around Britain. He kept a blog of his absolutely epic marathon running too.

Oprah – 4:29:15

It came as no surprise when Oprah ran a marathon, due to her kicking off the ‘Anyone can do it!’ mentality back in 1994. Her Marine Corps Marathon time has developed special significance as one of those benchmark goals for man runners. So, if you’re convinced the Boston-qualifying time if out of reach for you, aim for the Oprah qualifier instead.

Ryan Reynolds – 3:50:22

The famous actor ran the 2008 New York City Marathon to raise money for Parkinson’s, in honour of his father who suffered from the disease. Writing on the Huffington Post, he said he would “join thousands of other men and women to march in lockstep solidarity toward searing psychic pain and physical humiliation.” Reynolds’ time wasn’t bad either, considering he definitely didn’t consider himself a runner beforehand.

Hopefully these times and reasons for running will give you some inspiration when planning your next marathon or fundraising event.

Until next time,

Mohsin Salya

 

 

How to Become a Mentally Strong Runner – Part 1

Posted on by Mohsin Salya

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

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

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

Visualise what mental toughness actually is

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

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

Go for a run in adverse conditions

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

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

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

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

Until next time,

Mohsin Salya

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

Posted on by Mohsin Salya

Welcome back to the Mohsin Salya blog.

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

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

Don’t hit snooze

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

Have a plan in place

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

Sleep in your running gear

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

Play your motivation mix

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

Don’t make it a choice

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

Until next time,

Mohsin Salya

Tips for Running in the Rain

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

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

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

Don’t overdress

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

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

Wear a hat

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

Prevent chafing

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

Swap your shoes

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

Dry out your shoes properly

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

Use it as an opportunity

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

Until next time

Mohsin Salya

How to Resume Running after a Long Break

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Almost every runner at some point or another has asked the same question: How do I get back into running after an extended amount of time off? A break from running could occur for a number of reasons – from health complications, work commitments or simply life just getting in the way.

No matter what the reason, the day you decide to get back into the swing of things can be a little daunting. You’ll be wondering if you have to start from scratch, whether or not you should sign up for another marathon or if you have a greater chance of injury upon your return to running.

However, coming back after an extended break (even if it’s been more than a year) doesn’t mean that you have to start completely over. In this post I’ll share some tips with you that can help you quickly and easily get back into the swing of things.

First things first

Firstly, it’s a good idea to start with intervals of walking and running. Make sure you listen to your body to determine how much running is right for you at that particular moment. If running for any length of time is proving to be difficult, start off with 20 to 30 minute walks to establish a fitness base that you can build upon.

However if running is coming to you easier than you thought it would, extend your running intervals during initial training but without overdoing it. The best way to do this is to run at a moderate-intensity pace and take walking breaks where needed. The important thing to remember is that you need to build endurance first, then add speed and intensity.

Find a group

If you’ve typically run alone in the past, maybe it would increase your motivation by running with others. Have a look around for some local running clubs to see if they offer group runs, and also ask around in running shops as they are sometimes advertised here too. Additionally, some local races offer group runs in the lead up to the race, and you can find a charity training group if you want to help a good cause at the same time.

There are also lots of other great benefits to running groups such as improved performance and expanding your social group.

Set a goal

The most effective way to get excited about running again is to set a goal. There’s no denying that it isn’t easy start running after a long break, and you need a goal to motivate you when times get hard. This goal could be a marathon, a 5k or even just being able to go for a run and keep up with your other half or friend.

Whatever the goal is, set it from the very beginning and keep it in your mind when you start questioning your decision to get back into running.

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