Tag: tips

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

What Are The Best Sports Drinks?

Posted on by Mohsin Salya

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

Hydration is an important consideration for any runner, as you need to keep your fluid levels up to maximise your performance. You may want to switch from water to sports drinks from time to time, as they’re specially designed to help you stay hydrated on longer runs. Here are the five best sports drinks for runners…

Lucozade Sport

For a cost effective option, you can’t beat Lucozade Sport. The UK’s leading sports drink, Lucozade Sport has been scientifically developed to include glucose, carbohydrates, fluid and electrolytes, to maintain hydration and power your muscles. You can purchase Lucozade Sport from leading supermarkets.

Gatorade

Gatorade is another good option for long distance runners. The US sports drink contains electrolytes such as sodium and potassium, helping regulate the body’s “fluid balance.” It also contains carbs, which can allow you to re-stock your energy levels. You can buy a Gatorade four-pack easily online.

PAS Pro Iso

In its list of the best sports drinks for runners, London newspaper The Evening Standard included PAS Pro Iso. It was developed by the Welsh national rugby team’s own nutritionist and comes with a two-to-one sodium-to-potassium ratio, maximising hydration. PAS Pro Iso comes in 21 flavours, to suit the preferences of any runner and you can buy bottles from its website, www.pro-iso.co.uk.

iPro Sport

Billed as the “the natural choice of isotonic sports drinks,” the increasingly popular iPro Sport certainly lives up to its name. It is naturally sweetened with Stevia and lacks artificial components, while boasting B5, B6, B7 and B12, aiding hydration and giving you a daily dose of vitamin C. If you visit the drink’s website, iprosport.com, you can grab a few bottles for very affordable prices.

Coconut water

If you’d prefer something completely natural and incredibly tasty, opt for unsweetened coconut water. It contains a tonne of electrolytes e.g. potassium, aiding hydration, while some evidence suggests that it’s even better than water. You can buy unsweetened coconut water from various retailers and all good health food stores, either in-store or online.

Hydrate with care

I’d advise you to try out a few sports drinks, and once you find out what works for you, stick with it. But make sure you do this well before the big day, as one of the worst hydration mistakes you can make is to experiment with different sports drinks just before running a marathon. If you consume something that isn’t compatible with your body, you could seriously damage your performance. But with the right drink, you’ll make it through the race easily!

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 do I Warm Up and Cool Down?

Posted on by Mohsin Salya

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

You should take care of your body if you’re a runner, to avoid getting common running injuries, such as stress fractures, which can damage your performance. Today, I’m going to look at this topic in more depth, by explaining how to warm up and cool down after a run.

Warming up

Keep in mind that if you start running without warming up first, you’ll be inflexible and stiff, limiting your natural stride, so it’ll take you some time to get into optimum running mode. By warming your body up, you can get yourself into the right mind set, so you can really get the most out of your run.

There are various warm up techniques that you can do in just five minutes, like the ‘knee lift hip rotation.’ Start by standing on one leg and then you raise your non-standing knee up to your hip height. You should keep your knee at this level and move your leg out from your body as far as reasonably possible, before slowly lowering it to the ground and repeating this process 15 times for each leg.

Cooling down

You should also remember that running can place a lot of stress on your body, so you may want to try some cool down techniques, giving your limbs the chance to readjust to normal movement. There are a range of cool down exercises that you can use, depending on the time you spent running.

One way to cool down is to gradually bring your body to a standstill, according to Runner’s World, an industry portal. The technique you should use depends on how hard your run was. If you went for a gentle jog, doing five minutes of brisk walking should do the trick. However, for harder workouts start by doing around ten minutes of easy running and then transitioning to brisk walking for five minutes.

It is also key that you stretch out your muscles after running. This allows them to recover from the demands of running and replenish both vital fluids and energy. Do some of the same stretches as you would before running, like working your hamstrings by bending your knees for 30 seconds, while lifting your toes up. Again, vary your stretching times. For an easy run, five minutes of stretching will do but if you’ve just completed a marathon, you should stretch for a minimum of two hours.

Finally if you’ve just gone on a long run, especially a marathon, you should also take some time to rest in a cold water bath. With this tactic, you can improve blood circulation, reducing the soreness in your muscles, allowing them to recover from the stresses of hard running. To do this, you should buy three bags of ice, fill up your bath tub to about the half way point with cold water and then pour the ice in. Don’t spend too long in the bath however, as long-term exposure to extreme cold can harm your body.

Treat with care

Think of your body as a tool, if you want to establish a regular running schedule – treat it with care. As well as warming up and cooling down, you would be advised to get regular sleep, follow a healthy diet and maintain your mental health, so you can get the health benefits that come with running.

Until the next time,

Mohsin Salya.

What Are The Signs of Overtraining?

Posted on by Mohsin Salya

Hi there – welcome back to the Mohsin Salya blog.

Like all things that are good for you, running is good in moderation. If you clock up the miles too quickly without letting your body recover properly, you could end up tired, injured or in extreme cases chronically sick. In this post I’ll be sharing tips on how to spot the signs of overtraining.

What is overtraining?           

Put simply, overtraining occurs when the intensity and/or frequency of your runs exceeds your body’s ability to recover from the training load. There is a risk of seriously hurting yourself if you do this for a long period of time. Overtraining can affect you mentally, physically and emotionally, and every runner is at risk – whether you are a beginner or a professional. It’s more common for serious runners to go too far and overtrain, especially if they are aiming to hit a specific goal or preparing for an important race.

However, there’s no need to panic. If you only run three or four times per week at an easy pace, the chances are you aren’t at risk of overtraining. But, if you also run a lot and workout at the gym, then there are a few signs of overtraining to watch out for.

What are the signs of overtraining?       

  • Poor performance – if your running performance has suffered despite all of your hard effort. This is most noticeable when you feel your training is going according to plan, but your usual runs suddenly feel too hard.
  • Persistent aches and injuries – Even though soreness and stiffness are part of being a runner, you must not ignore the aches and injuries that just won’t go away. When you are overtraining, your body doesn’t get enough time to recover between runs, and so you start to train in a weakened state.
  • Insomnia – You may notice your sleep pattern becomes disturbs – this is due to the impact overtraining has on your body’s natural biorhythms. Other symptoms will include lethargy, waking up much earlier than usual or having difficulty sleeping or staying asleep.
  • Loss of appetite – If your appetite has diminished somewhat lately, then this could be another sign of overtraining. As a result, you’ll notice unwanted weight loss, so this is something else to watch out for during your training stages.
  • Lack of motivation – It’s important to note that there is a difference between occasional wanting to skip a run and suddenly becoming disinterested. In some extreme cases, you might lose interest in running altogether.
  • Chronic sickness – A quite obvious sign of overtraining is a high susceptibility to illness. Overtraining will hamper your immune system, which will leave you with more illnesses than usual. In particular, repeated bouts of colds, the flu and other viruses.

Overtraining is not clear cut, and so please bear in mind that none of these symptoms will be a definite indicator of overtraining. If you’re worried that you may be overtraining, it’s best to decrease the number and intensity of your workouts immediately and seek advice from a healthcare professional.

Until next time,

Mohsin Salya

Which Seasonal Superfoods Should I Eat In Winter?

Posted on by Mohsin Salya

In the winter months more than ever it’s important to take care of yourself. Eating the right things will give you the best chance of avoiding those horrible and inconvenient winter illnesses, as well as boosting your running performance. Superfoods are a prime example of the best foods you can put in your body, and there are some seasonal variations which will really benefit you at this time of year. A superfood is a nutrient rich food, considered to be especially beneficial for health and well-being. This week on the Mohsin Salya blog I’ve put together some superfoods which will boost your health and performance through the tough winter months.

Broccoli

Always associated with this time of year, there’s no denying broccoli is super. Just 175 grams of broccoli supplied 276 per cent of your daily vitamin K needs.

Good for: Vitamin D levels. Especially key during the winter months as many people in colder climates become vitamin D deficient due to the lack of sunshine.

Kale

You’ve probably heard about all the benefits of Kale already. There’s no denying it’s a superfood, as it’s loaded with the compound xeathanthin, best known for helping to prevent age-related loss of vision.

Good for: Vitamin K and manganese – also known for protecting your body’s cells against premature aging. After all, you want to be able to run for as many years as possible.

Winter Squash

Better known in the butternut variety, winter squash is an annual fruit representing several squash species.

Good for: Offering a wealth of potassium and beta-carotene. Winter squashes also provide fibre, vitamin C and B vitamins.

Spring Greens

Despite the name, spring greens are available all year round. Known as collard greens in the US, they are a type of cabbage that lacks the hard heart.

Good for:  Being particularly high in fibre, magnesium, potassium and calcium (more than a quarter of your recommended daily allowance in 190 grams cooked). Magnesium and potassium are crucial for healthy blood pressure, and studies have shown that spring greens may improve blood-flow to exercising muscles.

Brussel Sprouts

Famously hated at the Christmas dinner table, it’s really worth re-considering leaving your sprouts. With light steaming, the fibre in the sprouts can work to regulate cholesterol levels.

Good for: As well as providing cholesterol-lowering fibre, a 100 gram serving can also provide most of your daily vitamin C needs. They also provide as much vitamin K as broccoli does.

 

Enjoy your greens!

Until next time,

Mohsin Salya

How to Maintain Motivation over the Christmas Period

Posted on by Mohsin Salya

Hi, and welcome back to the Mohsin Salya blog.

Throughout December and January more than ever it can be hard to keep going and avoid falling completely off the wagon. Between work, family commitments, shopping and social gatherings, it’s easy to understand why. So, in this post I’ve put together a few pointers and strategies to give you the best possible chance of maintaining your motivation this Christmas.

Realistic microgoals are key 

By breaking your season up into individual weeks, you can set a realistic workout goal for the next seven days in front of you, taking into account what’s going on in your life that week. Naturally at this time of year, some weeks will have more activity than others, but you can maintain that workout momentum. Start with a clean slate and a clear mind each week. Sit down and plan which fitness goals are realistic for the week ahead, working around the flow of your life.

Switch to shorter, higher intensity workouts

As well as fitting in with your busy life better, short high intensity workouts will also make you push harder. By cutting the number of workouts you do each week, you’re enabling for any last minute social events that may come up. In addition, you’re also going to improve your running performance. A study has shown that 2.5 hours of spring interval training per week produced similar biomechanical muscle changes to 10.5 hours of endurance training with similar endurance performance benefits. Switching to these type of workouts will also boost your metabolism and keep things fresh and exciting mentally – it’s a win win situation.

Don’t hibernate

It can be oh so tempting, but you mustn’t let the winter weather win and just hibernate indoors. Yes, the treadmill is a convenient tool for miserable weather days, but do you get all the benefits of the great outdoors? Going outside for a run in the fresh air can boost your mood and break any feelings of isolation. Plus, the cool air will make for a much nicer run, enabling you to put in more effort than usual.

The key to keeping your motivation strong throughout the festive period is to set yourself up for success, not failure. Use short term goals to keep things interesting, and have a clear schedule in your head of how your workouts will fit in to your busy week.

Until next time,

Mohsin Salya

What Should You Buy a Runner for Christmas?

Posted on by Mohsin Salya

So you’re on the lookout for a last minute gift for your running relative, friend or partner, but they already own the latest GPS watch and running shoes? Look no further! On the Mohsin Salya blog today I’ve put together some different and thoughtful Christmas gifts that will be perfect for those who are passionate about running.

Nike Dri-Fit Tempo 260 Printed Gloves

Made from a special sweat absorbing fabric, the Dri-FIT Technology in these gloves will keep hands dry and comfortable out on your run. Super lightweight and breathable, they’re also touchscreen compatible, enabling a change of music whilst keeping your hands warm. The reflective graphics will also enable complete visibility in the dark winter months. There’s not a lot these gloves can’t do, and at £25 they make a great affordable gift.

Hotel Chocolat All Dark Collection

Yes, believe it or not – getting chocolates for a fellow runner is a good idea. Dark chocolate is really rich in antioxidants, so it’s really worth making a regular treat in a running diet. This collection is also really decadent and something you wouldn’t buy for yourself, featuring 70% dark chocolate Ginger Puddles, a Mini Hazelnut Buche, Fruit and Nut Slab, 70% Dark Slab, Dark Pocket Collection and 70% with Cocoa Nibs Nano Slab. £25 isn’t too bad for such luxury.

Foot Rubz Foot Massager Ball

If you don’t fancy giving someone a foot massage after their long run, this is the nest best thing and a great substitute. Great for runners with achy feet, or niggles such as plantar fasciitis, this ball uses Asian acupressure techniques to help relax and roll out those aches and pains. These are a great stocking filler at £18.99.

Lisa Jackson – Your Pace or Mine?

This is a gift that could be great for a runner, or someone who has thought about starting running. This book is inspiring, telling the story of Lisa Jackson and how she came to marathon running for the first time at 31. Jackson ran her first 56 mile ultramarathon at 41, and the best thing about her is that she’s not afraid of coming last. The book is humorous as it focuses on the people she met on the way to the finish line, and it a great gift for anyone who is keen to experience the amazing feeling of achievement.

Hopefully these will give you some inspiration when making those last minute purchases.

Until next time,

Mohsin Salya