Tag: performance

Which Seasonal Superfoods Should I Eat In Winter?

Posted on by Mohsin Salya

In the winter months more than ever it’s important to take care of yourself. Eating the right things will give you the best chance of avoiding those horrible and inconvenient winter illnesses, as well as boosting your running performance. Superfoods are a prime example of the best foods you can put in your body, and there are some seasonal variations which will really benefit you at this time of year. A superfood is a nutrient rich food, considered to be especially beneficial for health and well-being. This week on the Mohsin Salya blog I’ve put together some superfoods which will boost your health and performance through the tough winter months.

Broccoli

Always associated with this time of year, there’s no denying broccoli is super. Just 175 grams of broccoli supplied 276 per cent of your daily vitamin K needs.

Good for: Vitamin D levels. Especially key during the winter months as many people in colder climates become vitamin D deficient due to the lack of sunshine.

Kale

You’ve probably heard about all the benefits of Kale already. There’s no denying it’s a superfood, as it’s loaded with the compound xeathanthin, best known for helping to prevent age-related loss of vision.

Good for: Vitamin K and manganese – also known for protecting your body’s cells against premature aging. After all, you want to be able to run for as many years as possible.

Winter Squash

Better known in the butternut variety, winter squash is an annual fruit representing several squash species.

Good for: Offering a wealth of potassium and beta-carotene. Winter squashes also provide fibre, vitamin C and B vitamins.

Spring Greens

Despite the name, spring greens are available all year round. Known as collard greens in the US, they are a type of cabbage that lacks the hard heart.

Good for:  Being particularly high in fibre, magnesium, potassium and calcium (more than a quarter of your recommended daily allowance in 190 grams cooked). Magnesium and potassium are crucial for healthy blood pressure, and studies have shown that spring greens may improve blood-flow to exercising muscles.

Brussel Sprouts

Famously hated at the Christmas dinner table, it’s really worth re-considering leaving your sprouts. With light steaming, the fibre in the sprouts can work to regulate cholesterol levels.

Good for: As well as providing cholesterol-lowering fibre, a 100 gram serving can also provide most of your daily vitamin C needs. They also provide as much vitamin K as broccoli does.

 

Enjoy your greens!

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

 

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

What Are The Best Running Apps?

Posted on by Mohsin Salya

 

Hi and welcome back to the Mohsin Salya blog.

If you own a smartphone, you’ll know just how much of an integral part of our everyday lives they have become. For runners, they can also be an incredibly useful tool.

The built in sensors in a smartphone make it a great platform for a variety of running apps that can measure a variety of things. They can track your speed, distance travelled, calories burned and even map your route. These features get even better when paired with a run tracker or smartwatch.

However, there’s so many running apps to choose from these days that it can get a bit confusing. In this blog post I’ve put together some of the best apps on the market.

Runkeeper (Free on iOS and Android)

This app uses your phone’s GPS to track your running, hiking or other distance activities. Recording your pace, distance, total exercise time, calories burned and other useful metrics, it also allows you to take and tag photos on the go. You can either run your own route, or download and follow some popular routes in your area. The app will also sync with numerous other apps and services, and you’ll receive detailed reports of your tracked activity.

Strava (Free on iOS and Android)

Strava is well known amongst runners for being a top-notch tracker. This app adds some more competitive and gamified features to the standard running tracker apps on the market. Recording your running speed, distance travelled, time and course taken, Strava combines this with leader boards, achievements and challenges. As well as providing useful metrics and tracking, the app also has a social element as you can race against your friends – perfect for when you’re lacking motivation.

Runtastic (Free on iOS and Android with optional in-app purchases)

Using GPS to track and map your distance, Runtastic plots your route in real time. A personal exercise diary keeps track of your running metrics, and routes can also be viewed in a Google Earth-style view. It also has a configurable dashboard with detailed graphs of your exercise information. Progress can be shared over social networks, and there are numerous training plans in this neat app.

Adidas Train & Run (Free on iOS and Android)

This is definitely one for those of you who have other Adidas tracking devices. The app integrates tightly with the shoemaker’s exercise trackers, most notably the Fit Smart wristband. Once synced with the wristband, the Train & Run app tracks steps taken, calories burned and distance covered, as well as route tracking with your phone’s GPS. Post-run, you can also check out your zone training with the app’s coloured route mapping. The app comes with a variety of professionally designed training and exercise routines built for a variety of purposes, such as improving fitness or losing weight. The app also has voice coaching, and syncs well with other fitness apps and services including Strava.

Until next time,

Mohsin Salya

Hip Strengthening Exercises Every Runner Should Do

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Some runners sometimes shrug off the importance of strength training when it comes to avoiding injury and improving performance. However, strength training should be part and parcel of your training program, as it will help you in many ways, including avoiding injury and improving your performance.

One of the regions you should be focusing on as a runner, to increase strength and mobility, is your hips.  The hips are one of the most important, and yet ignored, aspects of biomechanics. Hip weakness is a major injury root-cause, so when it comes to warding off running pain (especially knee pain), your hip strengthening exercises are some of the most important you can do.

By committing to a hip strengthening routine two to three times a week, you can increase stability and support of your core region. By starting with one set of eight reps and gradually building on it so that you are doing three to four sets of 12 to 15, you should start noticing major improvement in less than two to three weeks. Here are some suggestions:

Single Leg Bridge

  • Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides. Lift your hips, tone your thighs and squeeze your glutes.
  • Next, raise your right leg up in the air as straight as possible, keeping your foot flexed and extending it whilst raising your lower back. Lift your hip as high as possible by engaging your abs and pressing down through the left heel.
  • Hold the position for five to ten seconds, and then lower your hips to lightly touch the ground. Now switch legs.

Donkey Kicks

  • Get on all fours, with your hands directly under your shoulders and your knees under your hips, and your wrists aligned under your shoulders.
  • Draw your abdominals in as you gradually lift your leg behind you until it’s almost parallel to the floor, with your knee bent and your foot flexed.
  • Hold this position and pulsate your flexed foot towards the ceiling by engaging and squeezing your glutes. Keep the motion small and controlled with the muscle doing most of the work.
  • Focus on the muscle, and avoid using momentum. Also make sure you keep your back straight and spine in a neutral positon.
  • Lastly, return to the starting position and complete one rep.

Bird Dog

  • Get on all fours on your hands and knees with your palms flat on the floor and shoulder width apart. Your knees should be directly under your hips and your hands beneath your shoulders. Make sure to keep your lower back and abdomen in a neutral position.
  • Next, engage your core to keep a good balance. Raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.
  • Hold this position for three to five seconds, and then return to the starting position and repeat.

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

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

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