Tag: tips

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.

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.

The Importance of Recovery for Runners

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

For those of you who took part in the recent London Marathon, this article will be about a subject that is probably very close to your heart at the moment: the importance of recovery. It’s a vital part of our running lifestyle – not just in terms of giving yourself a chance to recover from a big race, but also a fundamental element of your preparation and training. So firstly, what do we mean by recovery, and is it really that important?

The right kind of rest

One thing to make clear straight away – by rest and recovery, I don’t mean doing nothing. When your body is used to daily activity, doing nothing at all isn’t a healthy option. Instead, these rest days are for staying moderately active, by taking a walk, doing some stretches or going for a swim. Strength training is also a great option that really complements the miles you’re putting in on the road during the rest of the week.

The rest days you build into your training programme serve a number of functions. Firstly, it’s simply to let your body recover – a really important benefit to remember if you want to avoid the injuries that come with overtraining.

Building on your training

These days are also a chance to bed in the training you’ve during the rest of the week. What do I mean by this? Well, many of the gains you make in terms of fitness and performance in fact occur on the rest days – so your time away from pounding the pavement actually improves the quality of the training you do on the other days and ultimately improves your performance.

A healthy mindset

Another important aspect of taking a rest day – whether those that form a part of your training regime or that come in the days following a big event – is that they’re a great way to avoid mental burnout. By giving your body some time off, you’re also allowing yourself some vital headspace away from running.

My advice is to bring the same level of discipline and focus on the days when you don’t run as on the days when you do – your body will thank you for it.

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.

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

What Speed Should I Run at When Training for Marathons?

Posted on by Mohsin Salya

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

It takes a lot to prepare for a marathon. It’s a good idea to develop an extensive training regime, so that when the race arrives, you’re ready to face this demanding but very rewarding task. At this point you may be asking “what speed should I run at when training for marathons.” Well here’s the answer…

Go with a game plan

If you’re training for a marathon, especially as a beginner, it’s crucial that you go in with a game plan. There’s a lot of work involved with marathon training, so coming up with this strategy will help you reach your goal, as well as figure out how you’re going to fit it all into your life. First things first – to come up with this strategy, familiarise yourself with the basics, so you know what you’re up against.

Finishing times  

When it comes to training speeds, it’s handy to know what you’re going to be expected to do, and how long people typically take to do it. Be aware that marathons are around 26.22 miles (42.195km). It’s impossible to run those kinds of distances quickly, even for professionals, so you should expect to run a long race and therefore, your training sessions are going to be time consuming.

It’s hard to say with any certainty how long it takes to complete a marathon. According to Very Well, it can take just over two hours even for the best runners. The average, however, is 4 hours, 19 minutes and 27 seconds for men and 4 hours, 44 minutes and 19 seconds for women, so you should be looking to cross the finish line in the region of these time frames.

Figuring out speeds

We can use these averages to work out how quickly you’ll have to run to complete a marathon. It’s around 9 minutes 54 seconds per mile for men and 10 minutes, 51 seconds per mile for women for the optimum marathon pace. You should look to train at these speeds, in order to prepare yourself properly for the rigours of marathon running.

However, if you’re new to marathon running, you won’t be able to start at your desired pace straight away. You likely won’t have the stamina to run nine or ten minutes per mile at the beginning. Your feet won’t be used to the pressure, so you could injure yourself – taking you out of the race completely. Instead, follow this advice from Runner’s World to take a more measured approach.

The suggestion is that you start out an easy pace for the first ten or 20 minutes of marathon training. There’s no real rule of thumb here – but as a base-line, try making your easy pace half of the average marathon time for your gender. After this, you should accelerate your pace throughout the rest of your run. You may need to train for a while before reaching your marathon pace however, so you can prepare your body properly.

Your own pace

There’s no one ideal speed that everyone should train at, when preparing for marathons. Even the average is only a base-line, and it’s really important that you know your body and understand your physical limitations, so you can figure out how long it’ll take you to run a marathon, leading you to the right training speeds. Nobody wins when you push your body too far, so it’s always best to go at your own pace.

Until the next time,

Mohsin Salya

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

Five Cheaper Alternatives for Superfoods

Posted on by Mohsin Salya

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

Superfoods are a runner’s best friend, as you can use them to help maximise performance. But a lot of superfoods are rare, in high demand or have to be imported, so they often carry big price tags that you may want to avoid. Here are five cheaper alternatives for superfoods that you should try!

  1. Rapeseed oil for coconut oil

The coconut is nature’s gift to runners. Coconut water contains a lot of electrolytes, making it one of the best sports drinks for runners. Its oil has a high amount of the saturated fat lauric acid, which is incredibly good for your heart. Coconut oil is only produced in hotter countries and is highly desirable so it can be expensive. Switch it out for rapeseed oil, cultivated worldwide, which is available at pretty much every major supermarket, to get the same heart health benefits, at a much lower cost.

  1. Lentils for quinoa

Runners can really benefit by including Quinoa in their diet. This superfood is an incredible source of protein, which runners need more than other people to function and fibre, known for promoting digestion. Quinoa is only grown in South America and isn’t that well-known, so you’ll probably pay a high price for it. A good alternative is lentils, which actually carry more fibre and protein per 100 grams than Quinoa and should be stocked in any good supermarket or health store, so they’re quite cheap.

  1. Brocoli for kale

Kale is the superfood of the moment, thanks partly to former US First Lady Michelle Obama. Another good source of fibre, kale is low in calories, but it can really hit your wallet, as it’s not that widely produced. Swap out kale for any other food in this ‘brassica’ plant family, such as broccoli, to get these benefits. Broccoli is easily available everywhere, so you won’t pay much and it’s a great source of vitamin D, making it a fantastic superfood for winter, when less sunshine leads to decreased levels.

  1. Black tea for green tea

Green tea is perhaps the world’s most famous superfood right now. A lot of people rave about green tea, because it boasts a wide range of anti-oxidants and nutrients which are good for your body, doing everything from improving your brain function to helping you lose weight. Strong demand keeps the price of green tea really high, so BT.com suggests that you replace it with black tea. It carries a lot of the same health benefits, but isn’t a niche product, so it’s sold cheaply at supermarkets everywhere.

  1. Blackberries for goji berries

Another good source of anti-oxidants (which can strengthen your immune system and in turn help you get more out of running) is goji berries. They originally come from China, where they have been used in medicine for over 6,000 years and have been popularised by celebrities such as Madonna. But goji berries can be costly, due to high demand and low supply, so replace them with blackberries. They have similar anti-oxidants, can be found more widely and contain less sugar than dried goji berries.

Balance your diet

There’s one cardinal rule you should live by when it comes to building a good runner’s diet: by all means include superfoods, but don’t depend on them to do everything. It’s really important that you build a well-balanced diet and avoid regularly eating foods that have little nutritional benefit, so you can get the nutrients you need to build a body that any runner would be proud of!

Until the next time,

Mohsin Salya