Tag: strategy

Five Easy Ways to Multitask While You Run

Posted on by Mohsin Salya

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

There’s so much demand on our time these days, that it can be hard to fit running into our schedules. But if you really want to start pounding the pavement, consider handling other pressing tasks while you run, so you can keep up with everything. Here’s five easy ways to multitask while you run.

Change the world

So many people decide to run marathons to support good causes, such as Cancer Research or Operation Smile. Join them, so you can raise money to make the world a better place and get an extra motivation for running. It’s easy enough to spread the word about your fundraiser. Create a crowd funding campaign on sites such as Just Giving and share the page on social media, so your loved ones can get involved!

Do some errands

If you plot your running route carefully you can do some errands while jogging, making more time in your day for other activities. You could, for example, include your local post box on route so you can drop off any letters you need to send. It’s a good idea to invest in a lightweight backpack here, which you can buy easily enough at most good sports stores, so you can hold these items while running.

Expand your mind

You may be occupied physically, but your mind is free. Put it to good use, by listening to audio books as you jog so you can educate yourself. Download audio books to your phone, and buy a running armband to keep it secured to your bicep, allowing you to listen. You’ll need sports headphones, and the Monster iSport Strive is a good option here. The cheapest model in this range, these can be secured to your ears easily, so you can listen without fear of the buds being jostled out of your ears.

Thinking time

The beauty of running alone, is that it gives you a lot of time to think. You might want to turn this to your advantage, by working out the pressing issues in your life as you pound the pavement. You could take the time, for example, to do some brainstorming for work, coming up with new ideas to impress your boss. It’s wise to invest in free voice capture apps here such as Smart Voice Recorder, available for Android phones, so you can capture your brilliant ideas as you go.

Be social

It can be so hard to make time for your family and friends, with modern life putting so many demands on our time. You can kill two birds with one stone, by making your own running group and recruiting your loved ones to join, so you can spend time catching up with them while getting fit together. You could also join a running group and meet new people, which can be difficult when you’re busy!

Maximise your time

There are so many physical and mental health benefits to running. It can help you do everything from tone your muscles and improve your heart health, to boost your brain activity. But if you take the advice in this article, you can get even more benefits when you’re strapping the running shoes on, as it will ensure you can maximise your time. What more do you need to begin jogging right now!

Until the next time,

Mohsin Salya

How to find the right running group for you

Posted on by Mohsin Salya

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

Do you want to start running, but find it hard to motivate yourself? You could always try running with a group, where like-minded individuals can give you encouragement, helping you stay on track. But there’s so many running groups – which is best? Here’s how to find the right running group for you.

Finding clubs

The easiest way to start finding running groups is to look online to see what’s available in your area. There may be just one local running club, limiting your options, or more choice. Check with your local running or sportswear stores, to see if they know about any nearby groups as well. You could even join free apps such as Meet Up, which people worldwide use to organise group activities like running.

Like-minded runners

Now you know your options, find a group that runs at the same pace and distance as you, so you can keep up. If you join a group doing marathon runs, for example, when you’re looking for gentle jogs, you’ll soon tire yourself out. When you contact someone to ask about joining their group, industry blog Runners World suggests giving details on your race times, average run pace in minutes per mile and most recent long run. They can use this to decide whether you’re right the right fit for the club.

Explore the schedule

If the group looks right, take the next step by seeing how often they meet. You may be really busy so it might not be convenient to join them if their sessions don’t work with your schedule. Most groups meet between one and three times a week. Ask if you have to attend every session, or whether you can pick and choose, to make it compatible with your lifestyle. Also ask about the time of day they typically run, morning, afternoon or evening, and see if this works for you.

Look at the route

There are some practical matters you have to also look at, before deciding whether this is the right running group for you. It’s really important that you do some research on the route. See whether there are bathrooms and water available on route, because you might need them as you run. If you are planning to drive to meet the group, is there a car park nearby – if not, can you get there by foot or by public transport?

Test it out

There’s no substitute for experience, so you might want to go for a trial run with the group, before committing. Keep one question in mind on this trial run – are these the sort of people you get on with? Most groups will be open and welcoming, so you should be absolutely fine. It’s also important that you are willing to make the effort – try to start conversations with other members, so you can comfortably become one of the group!

Start your own

If after all this, you can’t find a good running group, you could even start your own! That way, you can set the rules and find a like-minded group of people, so you can all motivate each other! Consider signing up to fitness classes for runners, such as treadmill and crossfit sessions. There’s no better way to start connecting with like-minded people, so you can figure out how your group will look!

Until the next time,

Mohsin Salya

Five Tips for Running at Night

Posted on by Mohsin Salya

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

One of the most popular times to go running is at night, as it allows you to unwind from the stresses of the working day. But there are issues with running at night, such as decreased visibility. Here are five tips for running at night so you can have a great run, while staying safe.

Maximise light

The biggest problem with running at night, is that there’s very little light. You can maximise light and illuminate your path, by investing in the right gear. A headlight is the best piece of gear you can get for this, which you can buy easily online. You can also purchase light reflective running wear, available from retailers such as Nike online, so cars and pedestrians can see you easily.

Against the flow

It’s advised that you run against the traffic, so that cars can see you coming. With this strategy, you can minimise the potential for accidents. Steer clear of rush hour at all costs, as the less cars there are on the road, the more likely you are to be safe. If you have any doubts, run on paths or green spaces instead and even then, it’s good to run against the flow of people to make your presence known.

Stick to the familiar

With reduced visibility, it can be easier to get lost when running at night than at any other time in the day. It’s advisable to only jog in places you are already familiar with, so you can always find your way home. You may also want to go running with friends, when heading out at night. Not only will this ensure that you have help, should you get lost, but everything is more fun when you do it with some company!

Carry a phone

You never know when you’ll need to get in contact with family and friends. Always carry a phone with you, so you’re reachable at all times and you have a way to contact emergency services if necessary. You may want to invest in a one-size fits all running armband, available from many different retailers online. These feature a space for your phone, so you can carry it with you easily and listen to music at the same time, giving you the motivation to smash it.

Always pay attention

You cannot afford, even for one moment, to let your attention wander while running in the dark. Even with headlights and light-reflective clothing, your visibility will be somewhat limited. It will be especially hard to notice any potholes on your route that could trip you up, as you constantly need to keep looking up to spot cars and pedestrians. Always pay attention and minimise distractions.

Know your limits

It is crucial, if you decide to go running at night that you feel comfortable doing so. Otherwise, you won’t get the most out of the experience, as you’ll focus on your discomfort at jogging in the dark, instead of maximising your performance and actually enjoying your run. If the tips in this article still don’t help you feel safe running at night, don’t do it – go in the morning or the afternoon instead.

Until the next time,

Mohsin Salya

Five Hydration Mistakes to Avoid When Running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

It’s important that you keep yourself hydrated on a long run, to deal with the fluid loss that comes with sweating. You should manage your hydration carefully however, otherwise you could damage your performance. Here are five hydration mistakes to avoid when you’re out on a long run or running a marathon.

Overloading before

Some people believe that if they drink enough fluids before a long run, they can store extra water in their bodies and limit the risk of dehydration. This is a myth; the human body isn’t designed to store water and instead, you’ll just need more rest stops, lengthening your times. Industry resource Running Competitor advises that you to refrain from drinking for 45 minutes before the race starts.

Too much during

It’s a common misconception that if you drink as much as possible during a marathon, you can avoid the heat illness that can come with dehydration. Research shows this risk isn’t increased or decreased when runners drink to quench their thirst. Yes, consume if you’re thirsty to survive race day but don’t drink more, otherwise you’ll just fill up your stomach and make yourself uncomfortable.

Bringing your own

If you feel tempted to bring your own drinks to a marathon, avoid the urge. There’s a reason that you never see a marathon runner carrying bottles – this just adds a significant amount of extra weight, slowing them down. You’ll notice, however, that marathons have aid stations along their routes, where volunteers supply adequate drinks. Plot your timings carefully so you can use these stations.

Trying something new

If you find a hydration solution that works, stick to it. I’d generally suggest that you stick to water, as it goes without saying that this is the best option. If you go for sports drinks, test them out ahead of time to ensure they’re compatible with your body. Don’t start experimenting, because you may find that your stomach can’t tolerate the new drink, causing uncomfortable problems while you run.

Mishandling caffeine

A lot of runners go for caffeinated sports drinks, as they can boost endurance performance. This is because caffeine effects your brain chemistry, lowering your perception of exertion, so it feels easier to run for long periods. If you plan to use this strategy, go caffeine-free for a week beforehand. The performance-enhancing impact of caffeine won’t register if you have some in your system already.

Until the next time,

Mohsin Salya

Five Persistent Running Myths Debunked

Posted on by Mohsin Salya

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

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

Too many carbs

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

Lack of strength

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

Running too much

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

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

Muscle cramp causes

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

For all ages

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

Until the next time,

Mohsin Salya

How to Become a Mentally Strong Runner – Part 2

Posted on by Mohsin Salya

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

In my last post I explained how, in order to be a truly great runner, you need to have mental toughness as well as physical ability. If you want to be at your absolute personal best, training mentally is equally as important as training physically. In this post I continue to delve into the practice of mental strengthening, suggesting how you should be improving your mind as well as your body.

Create a positive mindset for yourself

Having the right mindset will make or break how easy it is to gain a tougher mental attitude. As John Ford once said, “If you think that you can, or can’t, you’re probably right”. As corny as that may sound, you show me a successful runner who didn’t invest the time and effort into practicing and building a positive mindset. Developing a positive mindset normally comes down to your self-dialogue – the way and how you talk to yourself on a daily basis.

How? There are mental exercises you can do on a daily basis. Build up the habit of listening to what you are saying to yourself on a daily basis. Make note and analyse. Be aware of the tone of voice you use, the timber and the speed. Additionally, try and work out how it can differ. For example, how is it when you’re afraid, confident, or happy? The bottom line is, if you keep saying to yourself “I’ll never be able to do this” before a run, then you’re shooting yourself in the foot. Another powerful tool is to use mantras. Self-talk is mostly subconscious, so make an effort to overcome the negativity that you may not be aware is creeping into your mind. Statements such as “I can do this” and “I’m capable” are examples of simple yet effective positive mantras.

Set the right goals

You’ll probably never achieve any kind of mental toughness in any area of life, if you fail to set yourself some goals. This is because setting a goal keeps you driven and motivated to achieve more. You’re training becomes more meaningful and decisive, instead of just going through the motions.

How? Well that’s pretty simple. Ask yourself what it is you actually want. Do you want to complete your first marathon? Do you want to get faster? Or maybe just stay in decent shape? Whatever your goal is, just set it, go after it, and let the universe do the rest. The key is to have a clear and concise, yet challenging, goal for each training session. Maybe that means improving your form, working on your speed, increasing mileage or tackling adverse weather conditions. Take it one session at a time, with one clear goal at a time, and don’t take on too much at once.

Hopefully these tips will help you become a mentally strong runner, good luck!

Until next time,

Mohsin Salya

How to Transition from Half Marathon to Full Marathon

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog, where I share running tips and advice.

So, you’ve done your quota of half marathons and you’re thinking about taking on a full one. How easy is it to make the transition? Although the full marathon is twice as long as the half, the strategy isn’t actually too different. You’ll want to give yourself enough time though, and choose an appropriate training plan. In this post I’ll be sharing my best tips on how you can progress successfully to the full marathon distance.

Choose the right race for you

It makes sense that when you’re doubling your race distance, you choose a marathon that speaks to you motivationally and that you’re excited to run. It’s also a good idea to choose one that’s more flat than hilly to start off with. All these elements combined will result in maintaining your motivation and improving your success rate. It’s always a good idea to choose your hometown as your fist race, as you’re more likely to have the support from your friends and family that attend to cheer you on.

Give yourself time

It’s a time consuming thing, training for a marathon. Most training programmes are 16 to 20 weeks, to allow for the build-up in long-run mileage. It’s also to allow for the little things in life that get in the way and sometimes can’t be avoided. Marathon training takes time out of your life, especially on weekends or evenings, so it’s wise to make sure you are able to commit the time. You can always find a season in your life that allows more time to train, such as the long days of summer.

Look for the right training plan

There are so many different training plans out there, it can get incredibly confusing knowing which one to go with. As a rule its best to stick with the type of plan that worked for you when you were training for the half marathon. This may be a plan that includes three of four runs per week, or one that has you running more. It’s a good idea to use a plan with a first week that closely resembles your current training, so there is a smooth transition. I’ve got a collection of training plans on Pinterest, check them out and find one that’s right for you.

Take it a step at a time

Training for and running a marathon can be daunting mentally as well as physically. Break down your training plan week by week so that you can deal with it bit by bit. Print off your training log and put it somewhere you can see it, such as on the fridge. Week by week you can check off your workouts and visualise running further. Break up longer runs by running a series of shorter loops in your neighbourhood, or stop every 10 to 15 minutes on long runs to take a sip of water and walk for a minute or so. These kinds of tactics will help you to mentally break down the distance and finish it.

Good luck with training!

Mohsin Salya

What is Fartlek Training?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you read my guide to runner’s lingo, you’ll have seen the phrase ‘fartlek training’.  So what is it exactly, and how will it improve your running speed?  In this blog post I’ll go through everything you need to know about fartlek training.

What does fartlek training mean?

Meaning ‘speed play’ in Swedish, fartlek is a training method that blends continuous training with interval training. Simply put, fartlek training is periods of fast running intermixed with periods of slower running. For some people, this could be a mixture of jogging and sprinting. However, this can work for beginners also, simply combine walking with jogging sections when possible.

How does fartlek training work?

When you do fartlek training, you ‘play’ with speed by varying the intensity level and duration over distances of your own choice. So this would work by sprinting, jogging, speeding up again and then repeating.

Runners often use items or landmarks when they are using fartlek training. A basic example of this for the average run around the block is to:

  1. Sprint all out from one lamppost to the next
  2. Jog to the corner
  3. Give a medium effort for a couple of streets
  4. Jog between four lampposts
  5. Sprint to a stop sign

You would the normally repeat this for a set total time or distance.

The variable intensity and continuous nature of the run places stress on the aerobic and anaerobic systems. Fartlek training differs from traditional interval training in that it is not as structured – the speed and intensity can vary as the athlete wishes.

What are the benefits of fartlek training?

There are many benefits of adding fartlek training to your routine. These include:

  • Speed and endurance – as it stresses both the aerobic and anaerobic energy pathways
  • Killing boredom and repetitiveness – If you’re a recreational runner, fartlek training offers a creative, less structured form of interval training that shakes your training program up.
  • Sheds calories – as fartlek running forces you to work at a higher energy level, the level of calorie burn and energy expenditure is greater.

When should I do fartlek training?

It is recommended that you do at least one fartlek workout per week, depending on your current fitness level and your training goals.

If you have never done any speed work before, then an easy fartlek session every other week will be enough to help you improve without doing too much too soon. However, if you’re a regular runner who’s looking to race your best, then the best time to start fartlek runs is when you are making the transition to more challenging 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

How to Become a Faster Runner

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you’re new to running or you’re a regular marathon runner, increasing your running speed is more than likely at the top of your priority list.

The most effective way to run faster is ultimately to run more miles. In this post, I’m going to share with you some creative training guidelines that have helped me improve my running speed.

Strength train

A runner’s orientated strength training routine is sure to help you strengthen the key muscle groups you use the most, for running that is not only faster but injury free too. The stronger your leg muscles are, the more force you’re able to generate and absorb.

In order to keep you straight and running tall, you will also need a strong upper body. This is another element of speed running that can help you improve speed.  A strong core is key, as muscles such as the upper and lower abs, obliques and glutes can improve your running performance and economy. This is because you tap into more force on the road while cutting the amount of energy your body loses through lax muscles and joints.

Drill training

Another kind of training you can do to improve running speed is drill training. Speed drills can improve your running form and efficiency, as well as boosting your stride tempo and overall running speed. This is definitely a two-birds-with-one-stone kind of training method.

There are plenty of different drills you can add to your training program. One example is acceleration strides.

Head for the hills

Studies have shown that doing even one hill repeat a week (which in most cases is enough) can help you build muscle strength, boost speed and increase your running efficiency. This is also done without the risk of injury.

There are many ways you can incorporate hill training into your program, but the most effective way to improve speed is by doing short uphill sprints. These are basically an advanced version of the classic sprints.

Plyometric training

Plyometric training is a whole training program revolving around jumping, and is also known as explosive training. It can boost your endurance, agility and speed through explosive power movement. It has been proven in studies to improve your running economy as well as efficiency and running speed.

If you don’t have time for a full plyometric training session, then you can just do three to four drills after completing an easy run, or add 10-15 minutes of jump exercises to your regular strength training workouts.

Until next time,

Mohsin Salya