Tag: tips and advice

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

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

How to improve your running efficiency

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Running efficiency. It’s a phrase that many of you might well be familiar with – the Kenyans apparently have it in abundance, but for most average runners it’s something that we might think about but not fully understand how to improve. But before we get on to how we can do this, what exactly do we mean by ‘running efficiency’?

Energy and speed

It’s a hard concept to pin down, but one of the best ways to think about it is as ‘economy of motion’. So when we talk about running efficiency, we’re talking about the relationship between how much energy you use and how fast you go – but pinning down what contributes to this is far from straightforward. The answer to how to run faster while using less energy is partly down to how we’re each made – East Africans tend to have lighter and leaner physiques, meaning they can make more economical use of the energy they have available. So, to an extent we have to deal with the bodies we’re born with – but there are also a number of other ways in which we can improve our performance relative to the amount of energy we use.

Watch your steps

Firstly, did you know that their is an optimal number of steps you can take per minute, ensuring that you’re not taking too many little steps or over reaching with your strides? According to research done by Dr Jack Daniels, an exercise physiologist at the Center for High Altitude Training at Northern Arizona University, you should aim for around 180 steps per minute. Cadence is vitally important – so aim for a steady 180 and focus on keeping your strides smooth, relaxed and balanced.

Don’t bounce

Allowing your strides to spring upwards in a big bounce rather than moving forwards is a counter productive use of energy. So engage your core, extend your hips and gently lean into the front part of your foot to drive yourself forward.

Float, don’t run!

Contact with the ground destroys momentum, so try to make sure that every time your foot hits the ground it breaks contact as quickly as possible. (Don’t bounce up though – see the previous tip).

Watch your posture

You’re not at your desk any more – so keep your spine nice and straight and lean forward slightly to improve your running efficiency. Also remember to relax your hands and shoulders – don’t run with clenched fists (it can lead to shoulder tension) and try and open your chest up (though not too far back) in order to relax your shoulders and avoid a hunched running position.

These are all small changes, but together they can make a real difference. Try one or two of them next time you head out for a run and see how you get on.

Until the next time,

Mohsin Salya.

The greatest races and routes in the world

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Getting tired of your local 10k route? Not feeling inspired by the thought of your city’s next half marathon event? Well, maybe it’s time to look further afield and try something different. This post is all about just a few of those iconic events that we should all tackle before we die. So, with that in mind, here are a few ideas for your next big challenge.

Great Ethiopian Run

Where better to start than the home of long distance running itself? No one runs quite like the Ethiopians – the country has produced legends including Haile Gebrselaisse, Kenenisa Bekele, Tirunesh Dibaba and Abebe Bikila – and this event is the perfect opportunity to follow in their footsteps. Join 37,000 other people on the streets of Addis Ababa for this celebration of running.

Paris Marathon

Its Paris. In April. Do we need to say any more? Run on the streets of one of the most beautiful cities in the world and get a unique perspective of this very special place.

Siberian Ice Marathon

Siberia in January is a world away from Paris in the springtime – temperatures hit -32C at times on the streets of Omsk. Thick socks are a must for this gruelling half marathon.

Athens Classic Marathon

This the one that started it all. It’s as hot, hilly and punishing as Greek runner Phidippides found it back in 490BC when he ran from Marathon into Athens, so bring a hat and plenty of sun cream. It starts at the old battlefield site in Marathon and finishes in the Olympic stadium – an unmissable experience for any marathon runner.

Great Wall Marathon

Normal marathons are hard enough for most of us – but the Great Wall of China version adds in the extra challenge of 5,164 steps to keep you on your toes.

Marathon du Medoc

The perfect antidote to some of the tougher races we’ve mentioned above – the Marathon du Medoc passes through number of stunning French vineyards, giving you plenty of opportunity to stop and ‘rehydrate’ en route.

Until the next time,

Mohsin Salya.

Back to basics – what do you actually need to run?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

In our last blog, we talked about how having a number of different pairs of running shoes can be a real advantage, allowing you to match the footwear you need to the terrain you’re taking on. But there is another approach to running – that of stripping back all of the technology and simply running with as little external baggage as possible. Here are a few things you could try.

Lose your watch

I’d also include your GPS, heart rate monitor and your smartphone in this list of things to leave at home. Just take a look at how a dog runs on a beach – freely and without any inhibition whatsoever. When was the last time that you ran – just ran – with that kind of freedom? Running should be a liberating, exhilarating experience that gives you a break from the technology that dominates so much of modern life.

So, try getting rid of all of the kit that you’ve learned to rely on to judge your pace and your fitness, and re-learn the art of listening to your own body for feedback – you’ll find that it gives you a whole new perspective on what you’re capable of as a runner.

Ditch your headphones

I know that many people – myself included – love to listen to music while running. It can be a great way of getting through those longer workouts, and a real motivator when the going gets tough. But again, try and leave your headphones at home for once. You might find that the long run that you thought was dull is actually packed full of new experiences to notice – you’ll hear the birds, and you’ll soon find that you’re more absorbed in the environment you’re passing through. That kind of mindfulness can be a real refresher for a busy brain – lose yourself in the moment, listen to your breath and stop worrying about the list of jobs you’re going to do when your run is over.

Barefoot running

An extreme one this, but there is a school of thought that suggests getting rid of your running shoes altogether and hitting the road barefoot. In the last few years the running shoe industry went through a phase of producing minimalist footwear, that put more of the responsibility for supporting your feet on the muscles in your feet themselves.

It’s an argument that certainly makes some sense and taking it to its most extreme conclusion – running barefoot – is an interesting option. If you’re concerned that letting your shoes take the strain is actually weakening your muscles in your feet and increasing your risk of injury, then maybe give it a go.

Until the next time,

Mohsin Salya.

How many pairs of shoes do you need?

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

 Remember that pair of new running shoes you were looking at recently and that you stopped yourself from buying? Well, maybe you should think again, as I’m a big advocate of having multiple pairs of trainers to run in. There are a couple of great reasons to do this – and not just because it’s fun to buy shoes!

Adapt to the terrain

Firstly, having more than one pair of shoes to run in means that you can match your footwear to the terrain you’re going to be running on. While this probably isn’t so important if you run exclusively on just one kind of surface, it’s absolutely essential if you run on routes that take you across rough terrain as well as roads. Trail shoes will give you the extra grip and stability you need off-road, while road shoes will have the support and impact protection you need to make sure the tarmac doesn’t take too much of a toll.

Reduced injury

There is also some scientific evidence that suggests that wearing different pairs of running shoes as you train on different days can actually reduce your chances of injury. The idea is that different shoes will distribute the impact of your foot hitting the ground in subtly different ways – meaning that no one area will take sustained punishment if you swap your footwear regularly. The researchers – based in Luxembourg – suggested that multiple-shoe wearers were 39% less likely to get injured than runners who only use one pair.

Recovery time

Finally, just as your body needs rest between runs, so do your shoes. Repeated daily use of the same pair of running shoes means that the protective foam in the soles has no opportunity to recover its shape. So, give your old trainers a rest, and treat yourself to a new pair of running shoes. You deserve it!

Until the next time,

Mohsin Salya.

Five insightful books about running

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Looking for the perfect present for a runner in your life? Or maybe you enjoy curling up with a good book after a hard race – either way, here’s a quick run down of some of the best books on running out there.

  1. Running with the Kenyans by Adharanand Finn

In the world of distance running, the Kenyans are something truly special. In order to find out exactly what their secret is, Adharanand Finn decided to head out to Iten in Kenya to meet some of the greatest runners in the world.

  1. What I Talk About When I Talk About Running by Haruki Murakami

As strangely gentle and meditative as you’d expect from Murakami, this account of a life spent on the road is beautifully written. He’s a brilliant writer and draws plenty of parallels between the business of running and the business of writing.

  1. Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen by Christopher McDougall

Christopher McDougall dives headlong into the world of ultra running, meeting everyone from tribes of Mexican Indians to the researchers working in laboratories for Nike and Harvard University.

  1. Running with the Mind of Meditation: Lessons for Training Body and Mind by Sakyong Mipham Rinpoche

For many people, the benefits they gain from running are about much more than just the physical effect it has on their bodies. In this book the author takes a look at how running can be a complement to practices such as meditation.

  1. Feet in the Clouds: A Tale of Fell-Running and Obsession by Richard Askwith

If you’ve ever looked at mountain and felt the urge to run to the top and back, then Richard Askwith’s passionate story of fell runners is for you. It’s a beautifully written portrait of this most unusual of sports.

Happy reading – and until the next time,

Mohsin Salya.