Tag: running

Running in the cold weather

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

First things first – you really can still run in the cold! Don’t let the dark mornings and nights put you off – with a bit of determination you can get out there and keep those fitness levels up, and you’ll really see the benefit come springtime.

But what are my top tips for making cold weather running more bearable? Here goes:

Layer up

Rather than pulling a big thick jumper on when you head out, build up your layers to trap warm air and keep yourself well insulated. You’ll warm up as you run too, so don’t over do it. I’d recommend two or three thin breathable layers, with the last one being waterproof just in case things turn really nasty. Protect your extremities too – a good pair of gloves and a hat are vital.

Warm up (and cool down) properly

I’ve talked before about how important warming up properly is, but it’s not until you’ve pulled a hamstring on a cold January morning and had to hobble home halfway through your run that you realise just why we have to do it, especially in winter. It’s cold, so your muscles and ligaments will take even longer to warm up than they usually do. I’d recommend just taking it really easy for the first 10 minutes or so to acclimatise.

Do it with friends

There are lots of reasons to avoid running alone in the winter – it can be tough, lonely and disheartening when the conditions are poor and sometimes we all just need some support and encouragement from fellow runners. So, stay motivated by finding a running partner who can help you get out on the road this winter – or, even better, join your local running club.

Until the next time,

Mohsin Salya.

The best running watches of 2017

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I think you probably all know that I’m not a huge technology geek – not at least when it comes to running. But I do make an exception for a good watch – timing yourself accurately is a pretty basic requirement if you want to improve your performance.

So, we’re going to avoid fitness trackers here, which generally just monitor the number of steps you take or hours you sleep – this is just my quick guide to the best running watches out there.

The watch with everything: The Garmin Forerunner 935

This is a serious running watch for serious runners – and it comes at a serious price too. It’s a sleek, lightweight design, and is surprisingly comfortable to wear. It’s got GPS for tracking your runs and even has a barometric altimeter to track elevation. In terms of running data, you’ll get everything you need, from pace and speed through to cadence and elevation. It’s a big investment, but if you’re putting in a lot of miles every week it is well worth it.

The more affordable option: Timex Ironman GPS

Simply and beautifully designed, the Ironman GPS has more than enough for most runners. It’s (unsurprisingly) got GPS tracking and although it’s being billed as ‘The Simplest GPS Watch Ever’ it’s still packed with features – basically giving you everything you need to know how far you’ve gone, how long it’s taken you, and your pace.

The basic option: Casio Unisex Phys Running Watch

If you’re the kind of person who likes to just strap on a watch and then run without worrying too much about whether it’s tracking your location, heart rate or pace, then this is the watch for you. It has a stop watch, 60 lap memory and it’s water resistant to 50m, all for just over £20.

Until the next time,

Mohsin Salya.

The joy and benefits of night running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

As the nights draw in, many of us find it harder and harder to find the time to get out for our regular run. The amount of daylight available after getting in from work is fast diminishing – and as it gets colder as well it gets easier to decide to put off your run until the weekend. If that sounds like you, then you’re not alone.

There is, however, another way. Night running is becoming increasingly popular – especially during the winter months – and it really does have some advantages. There are a few things to bear in mind however – so here my top tips.

  1. Be safe

An obvious one, perhaps, but it is essential that you make yourself as visible as possible if you’re heading out for a run at night. A hi-vis top is a must have, and there are a huge range of reflectors and even flashing lights you can wear – don’t be afraid to go overboard. Also leave your headphones at home – at night you need to be even more aware of your surroundings that during the day.

  1. Stay close to home

Do loops of a shorter route close to home rather than heading out into the wilds in the dead of night. That way if you do need to get home quickly, you can. Make sure you tell people where you’re going too.

  1. Eat in the afternoon.

You’re going to miss your regular evening meal, so be prepared and eat early.

So, do I recommend night running? Absolutely – and now is the perfect time of the year to give it a go. It’s a completely different experience – and one that can really get the heart pumping and the adrenalin flowing. One of the wonders of running in the dark is how much more heightened your senses are – you’ll see sights you’ve never seen before – and you’ll get a fresh perspective on a familiar world.

Until the next time,

Mohsin Salya.

Finding the perfect training plan for you

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Many of us will have some kind of goal in mind for our running – it could be simply to get fitter, to lose weight, to beat a certain time or to run a particular distance such as a marathon. I deal with how to pick and choose those goals in another post, but in order to achieve any of them – whatever your target – you’re going to need a plan.

Buddy up

For some people, this means hiring a running coach. And for those who can afford it, this is clearly a great way to go. The personal focus they can provide and the ongoing encouragement and support they will offer you is clearly hugely valuable. One of the toughest things about training for anything – whether it’s a particular race or a target weight – is the feeling sometimes that it is a lonely struggle. With a professional, qualified running coach by your side, it really doesn’t have to be.

Go digital

But clearly this option just isn’t available to everyone. So, what are the alternatives? As with many things nowadays, the internet has changed everything. There are a huge number of free training plans available online, with everything from 5k to Marathon laid out for you. Runner’s World has a fantastic index of plans available, and I’d definitely recommend checking it out. There are also some great smartphone options out there too, such as the My Asics app.

Where are you now?

Your starting point for choosing a plan has to be how many miles you’re currently running – so make sure you get this right. Launching into a training regime that has a higher mileage in its first week than you are used to could land you in trouble – the idea is to build things up slowly, so be honest with yourself about what you’re capable of right now to ensure you don’t get injured.

Run/life balance

My final tip is to take a good look at your life outside of running. What can you actually commit to, in terms of time out on the road each week? If you consider that you might be starting out by running over 20k a week for a marathon training plan, and then building that up over the months ahead, then can you actually afford that time away? We all have other commitments – whether it’s work, or family, or both – so just make sure you take those into account before you commit.

Get the plan right though, and it will bring huge benefits when it comes to race day. Good luck!

Until the next time,

Mohsin Salya.

Why do we run and what benefits does it have?

Posted on by Mohsin Salya

 

Hi, and welcome back to the Mohsin Salya blog.

Sometimes, when the cold rain is running down the back of my neck and my legs feel like lead, I ask myself the same question. But, it’s something that we should all reflect on sometimes: why exactly do we run?

I think there are a few ways to answer this, but essentially for most of us I think it boils down to the idea that we run because it benefits us both physically and mentally. Here’s how.

  1. It gives us some well-needed headspace

Run for five minutes, and you’ll probably spend most of it thinking about all the things you should be doing instead of being out on a run. Run for a bit longer, and you’ll eventually hit that blissful point where you suddenly realise you haven’t thought about anything at all for a few minutes. You’ve just been running, listening to your body and the world around you. Running also releases lots of good chemicals into your body that help us to combat stress and depression – so it’s not just pure escapism.

  1. It makes us more aware of our bodies

How many races are sold on the basis of their toughness and brutality? It’s surprising how many are, but then pain and running have always had a closer relationship with each other than in many other sports. Perhaps it’s because the pain we endure when we’re running puts us in touch with our bodies again, shaking us out of the stuffiness of the sedentary working lives that many of us have, making us remember what our bodies are capable of when we really push them.

The urge to run then comes from our addiction to the benefits we all feel when we do it – it just feels good to run, at a very primal and natural level. Running keeps you fit, it keeps you happy, and ultimately, it’s something we’re born to do.

Until the next time,

Mohsin Salya

Can minimal running really help your form?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Running, just like any other sport, has its crazes. Many of course are driven by the industry – the big name companies jumping on trends to sell the latest trainers, clothing or technology. Minimal footwear is one recent phenomenon that seems to have stuck around however – and it’s probably with good reason.

Less is more?

The thinking behind minimal running shoes is this. Over the years, as shoe material technology has become increasingly advanced, the amount of support and cushioning technology that is built into the shoes has increased. Minimal running shoes are a response to this trend and is based on some sound scientific thinking.

The idea is that the cushioning we’ve all become so accustomed to has actually negatively affected our running form. Runners wearing shoes with over 8mm of cushioning on them are often inclined to land on their heels – rather than the mid or fore-foot – and so they’re actually running less efficiently than they should.

Improve your form

So, do I recommend that you give minimal shoes a go? Well, I think they’re certainly an interesting response to the technology overload that we’ve seen going into shoes in over the decades. I also think that they’re well worth giving a go if you feel that your super-cushioned running shoes are negatively impacting on your running style – it seems that they certainly can be a useful corrective to the poor running form caused by heel strikes. Without the cushioning, you’re forced to adopt a more natural running style, and it certainly makes sense that this can improve your running efficiency.

I’ve personally found that switching between minimal shoes and more cushioned ones has certainly had a positive effect on my own running – so give it a go and see how you get on.

Until the next time,

Mohsin Salya

The best running shoes of 2017 revealed!

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Those of you who have read a lot of my writing on running will know that I’m not someone who is into continually buying the latest kit. I tend to only buy the things I need – whether it’s clothes or technology – and then (literally) run it into the ground before I invest in the next big thing. While there is a lot of incredible gear out there, I do think a lot of it is more about changing fashions rather than huge leaps forward in technology.

That said, there is however one area where I do regularly invest in the latest new products – and that’s running shoes. I’ve spoken in the past about the benefits of having more than one pair of shoes for your runs and I thought that it might be an idea to share some of the latest that I think have really stood out this year. So, here are my top picks of 2017.

Altra Escalante

The Escalante is a gorgeous shoe – it’s built using TPU foam in the sole rather than the traditional EVA foam, which both lasts longer and delivers a bit more bounce for your money. It’s a comfortable fit and I highly recommend it for those long training runs. Prices start around £115.

Nike Air Zoom Pegasus 34

An all-time classic, of course, but the Pegasus just seems to be getting better and better with age. Suitable for most runners, they’re beautifully made and have a staggering amount of technology built into them – that, more importantly, actually works. This year there’s more room for your toes, which anyone who has experienced sore toes out on a run will know is very welcome news. Prices from around £100.

Brooks Ghost 10

Secure feeling, this is a quality shoe that will look after you on your long runs. It’s a product built for high mileages, but it is also a great shoe for beginners too – a piece of footwear that will never let you down when you need it most. Prices start around £80.

Until the next time,

Mohsin Salya

IT band syndrome – what is it and how you recover?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Have you ever been on a run, and started to feel an ache down the outside of your thigh? And has the pain got steadily worse – usually by the side of your knee – until you can’t run any more? If so, then there’s a good chance you’ve fallen victim to IT band syndrome. It’s an incredibly common complaint among runners – both amateur and experienced – but it can side line you for weeks at a time if you don’t pick it up early.

A problem area

So, first things first – what on earth is your IT band, and what happens when things go wrong? Well, the iliotibial (IT) band is the long length of ligament that runs all the way down the outside of your thigh from your hip to your shin. The IT band attaches to your knee and helps to keep it stable as it moves – but it can sometimes become tight or inflamed.

There are a few things that can cause this – running up and down hills, running on surfaces that are banked, causing your foot to turn inwards, or just overdoing it. The key is to make sure you rest as soon as you start feeling the ache on the side of your knee – either a complete break for a few days or just fewer miles. In terms of treatment, rest, foam rollering the IT band or deep tissue massage is recommended.

Avoiding the problem

Luckily, there are also a few ways to avoid getting it in the first place – don’t run on concrete, banked surfaces or on hills (where possible, for a while at least).  Another tip I’ve heard is to run in the middle of the road, where you’re not running with your foot banked on the camber for miles, but obviously this carries its own risks, so I wouldn’t recommend it.

The best piece of advice I can give is to warm up properly – a good walk before you run always does the trick – and don’t try and run through the pain if it does happen to you.

Until the next time,

Mohsin Salya

A tribute to running legend Mo Farah

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

We probably all have favourite British sporting moments – whether it’s England winning the World Cup in 1966 or Andy Murray’s triumph in the Men’s Singles final at Wimbledon – but my personal highlight was Mo Farah’s incredible double gold at the London 2012 Olympics.

Track legend

Those Olympic Games were a special time anyway – a moment where the whole nation seemed to come together – but Mo’s triumphs in the 10,000m and then the 5,000m were truly sensational. Mo – now ‘Sir Mo’ for his contribution to athletics – has now run his last race on the track – and I for one will be sad to see him go.

An inspiration to us all

His story is a truly inspiring one – from his early life that saw him come to the UK as an eight-year old from Somalia, to the huge amount of effort he has put in over the years to reach the very heights of his sport. He’s also contributed an enormous amount off the track too – including working as an ambassador for Marathon Kids, an organisation that aims to get kids active.

Ready for the road

He went out in style earlier this year at the scene of his earlier triumphs – winning the 10,000m race at this year’s World Championships in London – and has now set his sights on the road. I’m hugely excited to see what he can achieve when he takes on the marathon distance – he’s a natural competitor who will be fascinating to watch in these longer races. Let’s hope we’ll be seeing this knight of the road performing ‘The Mobot’ for many years to come.

Until the next time,

Mohsin Salya

Learning to breathe – techniques for running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

I freely admit that for many years – probably like most runners – I didn’t give too much thought to my breathing. Breathing was just something you did without thinking – a necessary function of getting the oxygen you need into your body in order to get to the finish line.

But in recent years I’ve become much more interested in watching my breathing – not least through the breathing techniques that are at the heart of a lot of meditation practice. Having an increased awareness of how I’m breathing, and simply focusing on my in breaths and out breaths, has really helped me to clear my head when I’m out on the road.

Reducing injury

There are also ways in which, unlikely as it may seem, breathing can help to reduce your chances of injury. Impact stress – in other words the stress your landing foot is suffering each time it hits the ground – is at its greatest at the beginning of an exhalation. This is because as you breath out, your muscles – in particular your diaphragm – relax, making it more likely that you’ll injure yourself at this point. Do this repeatedly – by landing on the same foot at the beginning of an exhalation – and you’re storing up trouble. The answer is rhythmic breathing.

Odd-even

This involves having a longer inhale than exhale, breaking the pattern of inhaling and exhaling on the same foot strike. Another important step is to practice breathing from your belly rather than your chest – allowing your lungs to fill with as much oxygen as possible. I’d recommend a pattern of inhaling for three steps and exhaling for two – a good tip is to start by practicing the floor, then walk, and then gradually speed up.

Breathing properly is central to our wellbeing – and a fundamental part of becoming a better runner – so I’d recommend giving the rhythmic technique a go.

Until the next time,

Mohsin Salya