Tag: strategy

How to Survive Race Day

Posted on by Mohsin Salya

Hi there and welcome back to the Mohsin Salya blog.

Even for the most experienced of runners, race day can be stressful. With all the hard work you’ve put in to achieve your goal, you want to arrive at the finish line feeling proud of what you’ve achieved.

Whether you’re gearing up for your very first 5K or taking on a marathon for the 100th time, these pointers are great to bear in mind for the big day to make sure everything goes smoothly.

Wear your name

This may seem quite obvious, but many runners often overlook this simple confidence boosting tip. If you wear your name across your chest, people will cheer for you! The louder the cheers, the more you are spurred on and the better your race will be – enjoy your moment to shine.

Walk the walk

If this is your first long distance event, don’t be afraid to factor a few walk breaks into your race. We all need to start somewhere and expecting to finish a long-distance run without the odd break is a big ask. Additionally, if you mentally decide to factor in some walk breaks, you won’t feel guilty about it come race day and you’ll be more likely to maintain a positive mind-set.

Get chatty

If you feel yourself beginning to struggle, it’s a good idea to find an interesting looking runner in your close vicinity and strike up a conversation. Exchanging a few words of encouragement will work wonders for you both, taking your minds off the miles ahead.

Rubber band technique

The rubber band technique is ideal for runners who struggle with self-doubt. Wear a rubber band around your wrist on race day, and every time a negative thought sneaks into your mind, ping it. That little pinch is enough to snap you back into race mode so you can carry on with a fresh wave of motivation.

Pick the perfect outfit

If you wear your favourite running gear – something you feel and look good in – your race is guaranteed to go well. However, make sure you opt for something you’re used to running in and have worn before to avoid the dreaded chafe. Or if you’re feeling particularly daring, opt for fancy dress and enjoy the cheers from the crowds as you whiz by.

Just smile

Even if you’re having a tough time out there, just smile. If you smile every time you see a camera en-route, you’re likely to sail through the race. A recent study found that even forced smiles can decrease your stress and make you feel happier. After all, you’ll treasure the race day pictures forever so you want to be smiling on them!

Until next time,

Mohsin Salya

Tips for Running on a Treadmill

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

When we think about treadmill running, we sometimes consider a second-class form of running. However, there are times when even the strongest opponent will hop on the treadmill for a workout.

There’s no doubt that running indoors on the treadmill can be incredibly effective. It’s also safer, due to the fact that there’s no uneven terrain, no icy patches or road running. Most importantly, treadmill running is convenient and consistent – you get the same run every time and you get to run in a temperature-controlled environment with similar terrain and conditions.

So if you’re thinking about hopping on the treadmill, I’ve put together some tips to bear in mind when switching from outdoor to indoor running.

Test your fitness

One of the biggest challenges to moping indoors is trying to reconcile the fitness that you know you have outdoors with what you are doing for your workouts on the treadmill. There is a proper test you can do for this:

  1. After a quality warm up, run a 3 mile time trial effort
  2. Start with the effort you know you could run a 5k outdoors
  3. Evaluate how you feel every ½ mile, starting at the 1 mile mark, adjusting the pace faster or slower as needed
  4. At the end you’ll have your new high-end pace and heart rate

Focus on your cadence

The biggest difference you’ll notice between running outside and indoors is that a treadmill on the ground is moving while you stay in place. You’ll particularly notice this when taking note of your pace. For example – an 8 minute mile on your regular run may give you a heart rate of 150bpm and a perceived exertion level of 7, however that same pace on the treadmill has your heart rate at 140bpm and feels more like a 5.5 than a 7. But it’s important not to be disheartened about this, as you can quickly turn it into an advantage by using it to improve your form.

Increased cadence is the easier part of running faster, and the treadmill is the perfect place to get this done. On the treadmill you have a timer right in front of you and little else to distract you. You can also hear the strike of your foot and will be able to find the right spot for your foot placement.

This Treadmill Pace Conversion Chart is really useful.

Use the incline to your advantage

Running on a flat treadmill is comparable to running down a slight decline on the open road. You’ll be tempted to over-stride a bit and lose your natural running form. However, standard treadmill protocol is to set the incline at 1% as standard for all your runs. As you begin to improve on the treadmill, it will feel natural to increase the running speed – but it’s important to remember this won’t really translate to the open road. Instead of just going faster, challenge yourself by increasing your base incline amount. Alternatively, try to alternate between incline and speed adjustments.

Until next time,

Mohsin Salya

How Can I Improve my Running Stamina?

Posted on by Mohsin Salya

 

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

Whether you’re a complete beginner to running, or you already have a few 5Ks under your belt, there is one area that runners can always improve on – stamina. Stamina is the ability to actually go the distance, but more specifically the ability to run longer without feeling like you’re about to hit a wall.

Improving your stamina is easier said than done, and anyone who has tried to add time or distance to a run will know this all too well. In this post I’ll share some tips on how you can improve your running stamina.

Take it outside

Treadmills are great for structured interval training, however it’s super easy to cut the run short when you feel tired. When you run outdoors you get the benefit of being more mentally engaged by the scenery, as well as responding to changes in your running terrain. Outdoor running is best for giving you a truer experience, especially if you’re training for a marathon.

Always have a plan

Wherever you’re running, indoors or outdoors, you should always have some kind of goal for the run. If it’s just a specific distance you’re after, make an ‘out and back loop’ and know exactly where your turnaround point is. It’s a good idea to alternate between moderate effort and hard effort, such as doing a mile of each for four to six miles total. A good structure to follow is to track your time for half your run, then try to beat yourself on the way back. You can track your pace and mileage with a fitness tracker or app.

Run sprints

The best way to improve the volume of oxygen you can consume whilst exercising at your capacity, called your VO2 max, is by running short and challenging intervals. If you throw one or two of these sessions into your running program each week, you will in time run faster and longer with ease. Go for five to six sets of 20 seconds as fast as you can run, alternated with 40 seconds of walking at an incline. Or alternatively, you can do quarter mile sprint repeats 4-6 times.

Don’t go solo

Runners tend to go solo a lot, which there is nothing wrong with. However, running with others will keep you accountable. Sometimes knowing that someone is at your meeting point waiting for you can create accountability. You can also use your running buddy for pace. If they are slightly faster than you, you can use the group dynamic to push you to perform.

Until next time,

Mohsin Salya

The Perfect Warm up Routine for Runners

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

It probably goes without saying, but if you want to perform to the best of your ability when running, it’s vital that your warm up routine is right.

When you start running cold, your body is going to take time to get into its optimum running mode. You’ll be inflexible and stiff, and your body will inhibit your natural stride. By warming up correctly, you’ll start your run without limitations. There are not only physical benefits to warming up, but also psychological – you’ll know in your mind that you’re ready for that run.

Warming up should never take more than five minutes, so it isn’t too much effort and it isn’t too time consuming. Here I’ve put together four warm up techniques to get you ready for your run.

Hamstring stretch and hip mobiliser

  1. Stand upright and sideways on to a wall
  2. Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
  3. Swing your non-standing leg backwards and forwards 15 times
  4. Repeat on your other leg

Hip abductor mobilisation, gluteal and iliotibial band

  1. Place both hands on a wall and lean slightly forward
  2. Swing your right leg to the left, across your body and pointing your toes in the air as they reach the furthest point of motion
  3. Swing your leg back across your body and as far to the right as is comfortable, again pointing your toes upwards as they reach the highest point
  4. Repeat this 15 times, and do the same on your other leg

Knee lift and hip rotation

  1. Stand on one leg, supporting yourself on a wall if necessary
  2. Raise your non-standing knee directly upwards to hip height
  3. Keeping your knee at hip height, move outwards as far as is comfortable and then slowly lower to the ground
  4. Repeat 15 times, and then do the same with your other leg

Iliotibial band and oblique stretch

  1. Stand with your legs crossed with your feet close together. Start with your left leg behind your right
  2. Raise your right arm so that it is pointing straight up
  3. Gently stretch to the left, without leaning forwards or backwards and hold for 20 seconds
  4. Repeat starting with your right leg behind, raising your left arm and stretching to the right

Until next time,

Mohsin Salya

Top 10 Running Shoe Lacing Techniques – Infographic

Posted on by Mohsin Salya

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

You may never have thought that the way you lace up your shoes would have such an impact on your run, and neither did I. However, in running there are a lot of factors that could secure the fit and comfort of the feet – this in turns translates into either a good run or a bad run.

Each pair of feet is unique, which is why using the right lacing technique will matter in your running performance. This infographic below from Run Repeat shows you just how you can relieve the foot fatigue or nagging pain by adjusting the laces on your running shoes. Lacing techniques are basic to master. The effectiveness of a technique might depend on the lacing material, number of holes or just how tight the laces are secured before going out for a run.

mohsin salya

 

Until next time,

Mohsin Salya

 

Why Should I Do Tempo Runs?

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Whether you’re training for the 5K, the marathon or some other kind of long run, you will definitely benefit from the tried and tested running workout – the tempo run.

The tempo run is also known as a lactate threshold run, and it will train you to run faster and farther no matter what the distance.  On the scientific side, tempo runs increase your capillary density, the volume of your mitochondria and the activity of your aerobic enzyme activity.

How do tempo runs work?

The theory behind the tempo run is that each runner has a lactate threshold. The lactate threshold reflects the fastest pace at which your muscles can sustain aerobic energy production. When you accumulate too much lactate the aerobic enzymes shutdown, reducing your muscles’ ability to contract. This in turn slows you down. To increase your lactate threshold (and ultimately run faster at any distance) you need to run at or slightly faster than your current lactate threshold.

How do I pace a tempo run?

The most common advice is to run your tempo runs by perceived effort. This helps you run according to your current fitness, rather than a time goal. Running by perceived effort also allows for variations in terrain, how you feel on that particular day and weather. It also keeps you from worrying about your pace too much and in turn getting stressed out.

More and more studies are suggesting that your lactate threshold is a range, rather than specific pace. As a result, recreational and competitive runners will benefit more from an effort-based approach to pacing.

Three tempo runs to try

  • The standard tempo run – This workout should be a standard inclusion in your training plan, regardless of your goal race distance. Warm up for 1-2 miles, run a tempo effort for 3 miles and then cool down for 1-2 miles.
  • Tempo intervals – This is a great option for 5K and 10K runners. Warm up for 1-2 miles, run 2 intervals of 10-15 minutes at tempo effort with a 1-5 minute recovery jog in between and then cool down for 1-2 miles.
  • Tempo long run – Advanced runners can add a tempo segment to their long run, and this is especially beneficial for half marathoners, as it mimics the duration and pace of a half marathon. Run at your normal long run pace for 6-10 miles, and then run for the last 3-4 miles at your half marathon goal pace or tempo effort. Do these runs no more than once every two weeks.

Until next time,

Mohsin Salya

The Post-Long Run Checklist

Posted on by Mohsin Salya

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

You may think that the end of your long-run ends at the finish line. However, it’s extremely important that you take some steps to ensure that you recover well and make the most of your hard work during the run. A lot of people disregard recovery, but it’s just as important as the workout itself.

Some of the tips I’ve provided here may be second nature to you if you’re an experienced marathoner, but if not then these could really benefit you. It’s a good idea to get into a habit of taking these steps, to make the period after your long-run much easier.

  1. Elevate your legs

The most important and first step you should take is to sit down and pop your legs up against the nearest wall or chair. By keeping your legs elevated for 5 minutes after a long run, you quicken your body’s return to homeostasis. This improves circulation and prevents blood from pooling in your legs, as well as stretches your hamstring and calves.

  1. Shower

This one probably goes without saying – but it’s how you shower that’s important here. 30-60 seconds of cold water at the end of your shower can improve your circulation and will help you regulate your body temperature after a hot and sweaty run.

  1. Eat

Possibly the first thing on your mind after you finish running – but it’s important not just to eat anything no matter how hungry you may be. Sugary and refined carbs may be the first food of choice, however it’s best to stay away. Any food with a high sugar content may upset your stomach, or you may find yourself crashing from the sugar shortly after you’ve eaten. Instead, opt for a combination of nutritious carbohydrates and some lean protein.

  1. Drink tea or coffee

Some studies have shown that taking caffeine in the form of tea or coffee after a long run may promote better glycogen resynthesis – these are what are used throughout your run. If you find that coffee upsets your stomach after a run, try a black caffeinated tea such as Earl Grey. If a hot beverage sounds unpalatable for you after running in the heat, you could always try an iced coffee or cold brew.

  1. Go for a walk

This may sound like the last thing you want to do after a long run or marathon, but there is logic behind it. Remaining completely sedentary for the rest of the day is sure to make you feel sluggish and stiff. A few short walks of around 10-15 minutes will keep your blood flowing, loosen up any stiff muscles and give you a natural boost of energy.

Until next time,

Mohsin Salya.

Five Common Running Mistakes

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

You may think that all the signs show you’re ready for a run – you’ve got your running playlist ready and your brand new pair of trainers. However, there are some incredibly common mistakes that everyone makes when running that can really ruin the whole experience.

Certain running techniques can set you up for success, while others take you down the wrong path. After all, when you’re taking part in an exercise that promises to reduce stress, boost your mood and take you to some incredible places, you want to make sure you’re doing it right. Here I share five common running mistakes, so that you can avoid them and have a great run.

You look down

It’s totally normal to stare at your feet when you first start running, as you’re trying to see what’s going on down there. However, it’s important that you put your trust in your coordination and set your eyes on the horizon that’s in front of you. This will protect your neck – when you’re looking down your neck is flexed and your posture can suffer as a result.

Your shoes don’t fit properly

If your feet hurt whilst running for whatever reason, it’s common sense that you’re going to want to quit the programme that you’re starting. The most common mistake is buying a size too small in your running shoes – most of the time we generally need a little bit more room than we think we do when it comes to sizing our trainers.

It’s a great idea to get measured properly at a running store, where the assistants will give you a gait analysis. By having a gait analysis, the assistant can assess how you run and recommend exactly the right shoe that will make your running style as efficient as possible and help reduce the risk of injury.

You lift your knees too high

This is a common problem for cyclists who start running. A cyclists’ dominant muscles are their quadriceps, which means they’re going to lift their knees up too high as it feels natural. In reality, the power should be coming from strong glutes and hip extension. Ideally, knees should always be at less than a 45 degree angle.

Running is your only workout

Whilst it’s true that running is a great whole body workout, strength training can make it feel so much easier. Building up your glute and hip muscles will help maintain your form, enabling you to run more efficiently with less chance of injury. Adding strength to your routine will also help build your running endurance.

You think that you’re not a runner

This mistake is psychological, but equally as important. If you label yourself as ‘not being a runner’, you’re less likely to keep going. It sounds simple, but by adopting a positive mantra such as “remember to breathe” or “keep moving forward” you’re much more likely to develop a rhythm and in turn enhance your performance.

Until next time,

Mohsin Salya

Hill Training – The Basics

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

If you live in an area with tors, pikes and braes, then you will have no option but tomaster the art of hill running. Of course hills can be seen as an obstacle, they are certainly tough and challenging, however, as you’ll be aware, they’re also pretty good for you and your running.

Training on hills improves leg-muscle strength, quickens your stride and develops your cardiovascular system to name just a few advantages. In as little as six weeks of regular hill training you can expect a significant improvement in muscle power and speed, making the process feel much easier. In this post I’ll be sharing some pointers to help you tackle those hills as easily as possible.

Going Up

Its important not to feel daunted by the prospect of the hill in front of you. Get yourself mentally prepared to tackle it, and don’t let it intimidate you. By following these steps, it will be easier than you think.

  • Shorten your stride as you start to run uphill – don’t try to maintain the pace you were running on the flat.
  • Take ‘baby steps’ if necessary to try and keep the same rhythm you had on the flat ground.
  • Your posture should be upright – don’t lean forward or back. Your head, shoulders and back should form a straight line over the feet.
  • Keep your feet low to the ground.
  • If your breathing begins to quicken it may mean that you’re either going too fast, over-striding or bounding too far off the ground as you run.
  • With each step, use a light ankle-flicking push-off, not an explosive motion which will waste energy.
  • Accelerate gradually into the downhill.

Coming Down

The most common mistakes runners make when running downhill are either sprinting (which causes severe muscle soreness), or constant braking (which fatigues the quadriceps). The pace you want to aim for is somewhere in-between.

  • Try to visualise gravity pulling you down the hill – it’s a mental exercise that is very effective.
  • Try to maintain an upright body posture, as before.
  • Don’t let your feet slap on the ground when you’re running – step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, which may mean you need to strengthen them.
  • As you increase your pace, rather than longer strides, focus your efforts on a quicker turnover. Though your strides can be slightly longer than normal.
  • The key is to stay in control – when you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
  • If you start to feel as though you’re running out of control, shorten your stride until you feel you have control back again.

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