Tag: running

Reviewing the Most Popular Apps in the Running World

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Runners are as bad as everyone else when it comes to technology – I should know, as I’m addicted too. Whether it’s the latest shoes, the cutting-edge trainers that will give you an extra few seconds of pace, a sports drink or a new wireless activity logger, sometimes it’s hard to resist.

Essential apps

Apps for your smartphone are yet another way to scratch your technology itch – but there are a few apps out there that I think are actually great tools for the modern runner. Here’s my pick of three of my favourites.

Strava

It’s all here – an app built with the professional runner in mind. Strava is a legend in the running world, and with good reason. It feels clear, well-designed and solid, and is a great way to set goals to suit you. Whether there is a time, distance, power or segment goal you want to beat, Strava makes it easy to track how you’re doing as you run.

Mapmyrun

One of the best-selling running apps out there, Mapmyrun allows you to plot routes and track pace, route, distance, calories and other key fitness indicators using your iPhone’s own technology. It’s hugely popular, with a loyal and connected community – 30 million people can’t be wrong.

Zombies, Run!

If ever you need a little more incentive when you’re out on your run, then this app might just do the trick. The idea is that you listen to a zombie-themed story on your headphones as you run in the real world – and that periodically you’ll then be ‘chased’ – with the chance that the zombies will catch you if you slow up. If having the undead hot on your heels sounds like your idea of fun, then this is the app for you.

Good luck!

Until the next time,

Mohsin Salya.

The Hardest Race in the World – Would You Attempt It?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It is hard to imagine a running challenge more gruelling – the legendary Berghaus Dragon’s Back Race in Wales is thought by many to be one of the toughest races in the world. Consider the numbers for a moment – five days, 315km or 196 miles – and, crucially, 15,500 metres of climbing. To put that into perspective, that is nearly equivalent to running up Everest. Twice.

Wild country

To add to the challenge, the race takes place in some of the most inhospitable terrain imaginable – the runners need to negotiate not just the mountains but also remote, trackless moorland, bogs and wild, open country. And yes, it is a race – there are cut off times for each section, and the winner of 2015’s race, Jim Mann, ran again this year to try and hold on to his hard-won title. Over the years, it’s been a favourite challenge for some of the world’s most accomplished ultra and fell runners looking to test themselves in the toughest conditions.

North to south

The race was first run back in 1992, and has had a growing – and fearsome – reputation ever since. This year, over 200 runners from around the world have taken on the Dragon’s Back route that runs from the north to the south of Wales. Starting out from Conwy Castle the runners then headed for the Carneddau and Glyderau mountains before carrying on towards Snowdon and the ultimate finish in Llandeilo in South Wales.

Ready to take on the Dragon?

So, for those of you who are up for the ultimate challenge, you’ve still got time to start training for the next race which will get underway in May 2019. Good luck – you’ll need it!

Tips and tricks to fundraise by running!

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

We all run for different reasons. For some people, it’s all about the times – every race you do, you’re focused on improving – doing better than you did last time out and beating your personal best. For others, it’s a way to unwind – a sociable, healthy way to escape from the stresses and strains of daily life.

A chance to make a difference

But for many, running is also a way to do good – to raise money or awareness for a cause that’s important to them, or even to remember a loved one. Running for a charity is an incredible motivator – you know that every step you take, however hard it is, is making a difference.

So, how do you make the most out of a fundraising run?

Spread the word

Well, first of all you need to shout about it – tell your friends, tell your work colleagues, tell the world. This is actually also a great motivation tool in itself – once everyone knows that you’ve signed up for the run it makes it a lot harder to pull out – and the encouragement you’ll get from everyone who knows you’re taking part will see you through.

Get social

If you use it, social media is clearly a great way to promote your fundraising effort. The key to making it a success – a little like running itself – is to keep up the momentum. Tell your friends on Facebook – you could even create an event and invite them – post training update pictures on Instagram and make it easy to donate with a fundraising page on JustGiving. Mention the charity or cause you’re fundraising for on Twitter and you might get a retweet from the charity themselves to help spread the word. And if you’re really committed, you could even set up a blog to document every step of your training programme.

Just go for it

So, next time you sign up for a race, consider using it as a way to raise money or awareness for a good cause. That way you’ll not only be helping yourself by getting fitter – you’ll be making a huge difference to others too.

Until the next time,

Mohsin Salya.

Nike’s Attempt to Break the sub-2 hour Marathon

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Hi, and welcome back to the Mohsin Salya blog.

You may well have seen the YouTube video of ‘normal’, non-elite runners trying to run at the pace required to complete a marathon in under two hours (13.1 mph) – in the light of the recent challenge set by Nike. It’s a sobering sight. Some of them manage it – for all of a minute – before the strain becomes too much and they have to stop the treadmill. What the film shows is the incredible standards set by elite marathon runners – and underlines for the rest of us just how far off the pace we are.

Monza Lessons

So, is there anything that the average runner can learn from an attempt like Nike’s Breaking2? Well, despite the ultimate failure of the project to break the two-hour mark (Eliud Kipchoge ran the 26.2 miles around Monza racetrack in Italy in an incredible two hours 25 seconds – still a remarkable feat for any human being) – I believe that there are.

Unsurprisingly, one of the keys to improving performance appears to be diet. Andrew Jones, professor of applied physiology at the University of Exeter who was involved in the Nike project, explains.

“I’m responsible for the beetroot revolution,” he told the Guardian recently. “I do think it can be effective in a lot of people. It’s less effective the more highly trained you are, but at lower levels we find the nitrate in the beetroot juice causes people to be a bit more economical when they run. They use a bit less oxygen for the same speed and that should translate into better performances. There are plenty of studies to indicate that’s true. You should use some on race day, maybe a couple of hours before, and take it for a few days running up to the event.”

Jones also points to the way that many African runners use caffeine as a pick-me-up towards the end of races, as well as the importance of consuming plenty of carbohydrates as you run.

Rest Up

A final, and very interesting point he makes is around rest. I’ve already spoken on this blog about the importance of recovery time, and the key role it plays in not only allowing your body to repair itself, but also as away of embedding the training you’ve done on your active days.

Professor Jones’ work with the African athletes as part of Breaking2 showed that their lifestyle and approach to training is much more relaxed than that of western runners – they understand the importance of listening to their bodies and giving themselves a break when needed. It’s something we could all learn from in our own approach to training, whatever pace we run at.

Until the next time,

Mohsin Salya.

Marathon Pace Shown to Decline with Age

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Running a marathon is a massive feat of endurance. It’s hardly surprising that completing this 26.22 mile race is easier when you’re younger and fitter, than when you’re older. Well the results of a new study have confirmed this obvious conclusion, and have also shown us the ideal age to run marathons.

Crossing the finishing line

There are some incredible people who can cross that finishing line at lightning speed. The record for the fastest marathon time is held by Kenyan Dennis Kimetto, who ran the Berlin Marathon in 2 hours, 2 minutes and 57 seconds in 2014. Now some people are even saying that we’re close to seeing the dream of a sub-two hour marathon finish become a reality, showing just how quick some runners are.

Of course most of us could never dream of doing a marathon in less than two hours – we’re not professional athletes! The average finishing time is actually 4 hours, 19 minutes and 27 seconds for men and 4 hours, 44 minutes and 19 seconds for women. We also have to consider that there are a lot of moving parts here, and various factors (with age just being one) can impact marathon times.

Declining marathon paces

We know, therefore, that your marathon pace will go down as you age, but a new study has shown by how much it will decline by. According to Athletics Weekly, an industry publication, a study from Georgia State University – led by Dr Gerald Zavorsky, an Associate Professor in its Department of Respiratory Therapy, shows that your marathon pace starts tailing off when you reach 50 years of age.

If you’re a serious i.e. professional, marathon runner however, your pace will start going down much earlier, and your sex is also a determine factor here. Explaining, Gerald, who published his findings in the PLOS ONE journal, said: “For top runners, we determined the slowdown is about two minutes per year, beginning at age 35 for men… For women it’s actually a little bit statistically faster of a slowdown, around two minutes and 30 seconds per year beginning at the age of 35.”

Shedding further light

These gender differences were further highlighted by the fact that according to the research, women experience a 27 second greater marathon pace drop per year than men, between the ages of 35 and 74. Also the University noted that the average age of marathon winners is 28.3 years old for men and 30.8 years old for women respectively and in general, 25 to 34 year olds record the quickest times.

However if you’re an average runner, you don’t have to be quite as worried about your pace dropping off. Going on, Gerald said: “If you’re an average runner finishing in the middle of your age group, statistically the slowdown starts at age 50… It’s similar if you’re a man or woman. The decline with ageing in average runners is around two minutes and 45 seconds per year beginning at age 50.”

Running in later life

This study has basically reminded us of something that we already know – if you’re going to go running in your golden years, you should manage your expectations, to make sure you get the most out of it. Running later in life can be incredibly rewarding – especially if you choose to do a marathon, as it can really increase your physical fitness, but remember – it doesn’t have to be a race if you don’t want!

Until the next time,

Mohsin Salya.

How to Start Running In Your Golden Years

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It’s never too late to change your life and start running. But if you’re going to run in your later years, be extra careful, so you can stay active without damaging your physical health. Helping you on your journey to peak physical fitness, Mohsin Salya explains how to start running in your golden years.

Serious benefits

There’s so many reasons you should strap those running shoes on. You can get a lot of health benefits from running – it can do everything from help you lose weight, to strengthen your heart, making it easier for you to ward off conditions such as heart disease. There’s also evidence to suggest that inactivity speeds up aging, so by staying active through running, you can maintain physical fitness.

Slow and steady

It’s a good idea, when you begin running, to start slow and steady, only increasing your speed and running mileage once your body has adjusted to the strain. As a beginner runner, you should know that your body will adapt with time – no matter how old you are, but if you do too much, too fast, it’ll take a toll on your body. Start by running short distances three times a week and go from there!

Prepare your body

It’s important to warm up and cool down your body before running, so it can bear the strain of physical activity, but it’s especially vital when you’re older, so you don’t do any permanent damage. Warm ups, such as stretching, will raise your muscle elasticity and reduce joint friction, allowing you to pound the pavement with ease, while cooling down will help you ward off any running-related aches and pains.

Eat healthily

Diet is a key consideration for any runner, but it’s essential that as an older person, you follow a healthy diet full of leafy greens and oily fish. As an older runner, your knees and joints will be weaker – you need to support them, so you can run safely. This diet will give you the essential fatty acids, calcium and magnesium that are critical for bone and joint nutrition, making it easier for you to run.

New flexible you

An older runner needs to be a flexible runner, as this physical activity places a lot of strain on your already weak joints. If you make yourself flexible, you’ll be able to run without asking too much of your joints. It’s a good idea to take up activities which promote flexibility, such as yoga and Pilates – you could even take part in classes for these activities, so you can meet like-minded people too!

Always stay safe

There’s nothing stopping you from running in your golden years. But remember that your body isn’t quite what it used to be, so you should do more prep as an older runner, giving you the ability to run safely. Also if you have any doubts, speak to your doctor before you start running and if you injure yourself, make sure you rest up for a while, so you can get the benefits of running no matter your age!

Until the next time,

Mohsin Salya.

Can I Still Run With Athletes Foot?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It’s wise not to overdo it as a runner, or you could do more harm than good. If you have a running injury, it’s often best to take a break from pounding the pavement. This gives your body a chance to recover, but is it true that you sometimes don’t need to? Athlete’s foot is one of the most common injuries for runners. In this article I’ll be looking at whether or not it’s a good idea to carry on running with the condition.

Common issue

Athlete’s foot is something that as a runner, you’ll probably have to deal with at some point. This is because athlete’s foot is a common infection that grows when your foot is subjected to warm, moist dark environments for long-periods of time.  So obviously if you run – especially if you’re the kind of person who likes long-distance running, you’re going to run the risk of getting this condition.

If you get athlete’s foot it’s hardly going to be life threatening, but you should go to a doctor and get it treated, before this irritating condition spreads to other parts of your body and becomes a real issue. You’ll know you’ve got athlete’s foot if your feet have become dry, red, scaly, flaky, soggy, cracked or covered in small blisters, and usually your doctor will prescribe you a special cream to treat it.

Should you run?

So should you keep running while you’re recovering from athlete’s foot? It pretty much depends on how severe the condition is. Obviously if your athlete’s foot is so bad you can’t put pressure on your feet, then it’d be a really bad idea to go for a jogging session. It’s wise to ask your doctor to be sure, but for milder cases of athlete’s foot, you may be ok to keep running while you’re in recovery.

Preventative measures

It’s a good idea, however, to make sure that you never get to this stage, by using preventative measures to stop athlete’s foot. Here it’s all about picking the right running shoes, as your shoes are breeding grounds for the kinds of bacteria that cause athlete’s foot – this is why it’s a more common problem for runners. The best thing you can do is to choose some appropriate running shoes made of breathable materials.

You should also make sure you wear good running socks, so you can really knock athlete’s foot on the head before it develops. There are actually special running socks you can get that are made of technical fabrics – unlike cotton, which is the most common material for socks, these fabrics are known to wick away sweat which will prevent athlete’s foot before it has a chance to develop.

There are a few other things you can do to stop athlete’s foot in its tracks. Wash your feet immediately after you run, so any bacteria doesn’t get time to build up. You can also buy special products for your shoes, which can help ensure they don’t become breeding grounds for the condition. A great one is the SteriShoe UV shoe sanitizer, available online, which claims to kill around 99% of bacteria in shoes.

Give it a rest

So yes, you probably can run in some cases, when you have athlete’s foot. However it might be best to give it a rest for a little bit, so your feet have some time to recover. That way you can get back to running as soon as possible, knowing that you can get the most out of your favourite activity!

Until the next time,

Mohsin Salya.

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

Should I Try Acupuncture?

Posted on by Mohsin Salya

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

Running can be very rewarding, helping you lead a healthier lifestyle. However, you put a lot of strain on your muscles when you run, and it’s crucial that you find ways to deal with it, otherwise you could do some damage. People try various techniques to alleviate sore muscles, one of which is acupuncture. To find out if acupuncture could be the right solution for you, carry on reading.

Handling muscle cramps

Muscle cramps are often a reality for runners, especially those of the long distance variety. There are two kinds of running muscle cramps you need to be aware of, the first of which is muscle overloading. This is where you overuse your calf muscles, as they’re the ones you depend on most for running, and this leads to painful fatigue cramps. The second is electrolyte imbalance muscle cramp which affects all muscle groups and is caused by excessive sweating – a common by-product of running.

If you don’t manage muscle cramps, there could be consequences later down the road that stop you from running. Obviously proper hydration management is key to dealing with an electrolyte imbalance muscle cramp, so you have enough fluids to replace lost sweat. For muscle overloads, you can try stretches and massages, improving the blood flow to your calf muscles so they can get some relief.

Warming up and down

It’s important to create a personalised warm up and cool down strategy. This will prepare your muscles for the rigours of running and stop any injuries from getting worse. It doesn’t take long to warm up – you can prepare your body for running in five minutes. Exercises such as ‘knee lift hip rotations’ (where you extend one leg out from your body 15 times, then repeat for the other leg) are a great way to warm up.

Cooling down’s not quite as straight forward. You should base your cool down strategy on the amount of time you spent running. If you had a gentle jog, a five minute stretch should do it, while if you’ve just completed a marathon, it’s a good idea to put aside a few hours for cooling down. Doing stretches after you run gives them time to recover, and replenish both lost energy and essential fluids.

Runners and acupuncture

But sometimes doing regular warm ups and cool downs isn’t enough. Just think of how much strain you can put on your muscles by using them every day, especially if you’re training for a marathon, where it’s common to run tens of miles in a single session. You’ll need to take some extra measures to keep your muscles in tip top shape, and industry source Runner’s World suggests that you try acupuncture.

So what exactly is acupuncture? Acupuncture is a medical practice which originated in the Ancient Chinese medical tradition. It works by stimulating key points in your body, most typically by using a needle to penetrate your skin, providing you with pain relief. It’s also employed to treat certain medical conditions, ranging from migraines to insomnia.

But how much can it help a runner? A lot, according to the experts Runner’s World spoke to. The publication notes that the needles used in acupuncture produce a large amount of anti-inflammatories, so it can be used to treat various running-related conditions. The treatment can also promote better blood flow to a muscle, allowing it to access the oxygen and nutrients needed to enable healing. It’s common for many elite runners to go in for a 30 minute acupuncture session each week, and you can see real results after about three weeks.

Is acupuncture right for you?

Yes, acupuncture can be great for runners, as it’s known to relieve muscle cramps, promoting better performance, but is it right for you? It definitely gives you the ability to embrace endurance running. But it’s best to speak to medical experts before trying ‘alternative’ treatments such as acupuncture, just to be on the safe side, as it may not be appropriate for everyone. But it is a great way to take care of your muscles and be the best runner possible!

Until the next time,

Mohsin Salya