Tag: training

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 Is The Best Material for Running Gear?

Posted on by Mohsin Salya

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

You need to think carefully about the type of clothing you wear, before you start running. If you pick something inappropriate, the material could make you uncomfortable, damaging your performance. To help you understand what’s required to best support your running, in this post I’ll be advising on the best material for running clothes.

Body temperatures

Remember that when you run, your body generates a lot of heat, so you can get pretty sweaty. If you build up a sweat during a run, it can cause discomfort and even give you rashes, limiting your ability to run regularly in the near future. I’d advise you to look for running clothes in materials that promote breathability, helping regulate your body temperate and preventing sweat from building up.

You may be tempted to buy cotton running clothing, as this material is both comfortable and cost effective. But New Jersey-based fitness store Fleet Feet Mahwah argues that cotton is actually pretty ineffective. This is because cotton holds moisture, so if you sweat while running, your clothes will get and stay wet. Not only can this cause rashes, but it won’t allow your body to regulate your temperature properly, meaning that you’ll overheat during summer and freeze during winter.

Ideal materials

Instead, Fleet Feet Mahwah suggests, buy running clothing in technical fabrics. These pieces are typically made with materials like Lycra, polyester and nylon. Technical fabric clothing is highly breathable. It lets a lot of air flow through the material per minute, moving moisture away from your skin while you run, to prevent sweat from building up. Technical fabric pieces are also extremely lightweight, meaning that you don’t have to carry a lot of weight with you while running.

Fleet Feet Mahwah also argues that you should buy running socks in technical fabrics, as opposed to cotton. A cotton sock will retain moisture, which when combined with the heat and friction created by your running shoes, can increase your chances of developing blisters. Again, technical fabric socks will wick away the sweat, allowing you to run comfortably for longer. I should also point out that fungus thrives in dark, moist areas, so cotton running socks can prove really unhealthy for your feet.

Shoes and jackets

To ensure you’re comfortable while running, you should also choose good shoes and jackets. You may want to consult my list of the best running shoes on the market for guidance. You might want to go for something like the Merrell All Out Charge shoes, available from Sports Direct for £50. They’re lightweight and flexible, with exceptional cushioning and support, helping you stay comfortable.

If you’re running in brisk temperatures, you may also want to buy a good running jacket. The Ashmei Nightrunner has been hailed as the best jacket on the market, although it retails at £225. It’s fitted with merino wool, which is effective at regulating your body temperature. For something more affordable, buy the Adidas Supernova Storm Half-Zip. Retailing at roughly £60, it has heat-managing stretch back panels and wind blocking polyester sleeves, while it also has nylon panels on the front.

Promoting comfort

You should keep in mind that if you wear clothing that makes you uncomfortable when you run, it could dissuade you from running again, not to mention the performance limitations. You should always do a lot of research and try to spend as much as you can afford on high tech fabrics. With good clothing, you’ll soon want to fit running into your schedule more regularly.

Until the next time,

Mohsin Salya

Distance Running Shown To Improve Cognitive Health

Posted on by Mohsin Salya

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

You can reap many benefits by running, especially if you build up your stamina and begin long-distance running. Today, I’m going to tell you more about a recent study in this area, which was conducted by researchers from the US-based University of Arizona. They discovered that there is a correlation between distance running and improved cognitive health, implying that it’s good for your brain.

Running benefits

If you’re new to running, as a beginner you should know that as long as you couple running with a good diet, it can provide various physical health benefits. If you run for just five to ten minutes a day, for example, you can improve your heart health, reducing the risk of cardiovascular disease. Running can also be good for your joints and help you burn calories, as well as build up your leg muscles.

According to Shape Magazine, a fitness publication, there is also such a thing as a ‘running high.’ When you run, your brain releases “powerful feel-good chemicals, endorphins and endocannabinoids,” which can lift your mood. The University of Arizona’s recent study has shed more light on the link between running and mental health, by showing the positive impact of running for long distances.

Arizona study

Online wellness portal Club Industry wrote an article about the study. It reported that the University of Arizona’s researches employed MRI technology to compare the brain activity between 11 collegiate distance runners and 11 non-exercisers of the same age. Due to a lack of knowledge concerning how the menstrual cycle impacts brain activity, all the study’s participants were men.

In their scans, the researchers discovered that runners boasted greater brain activity in the regions of “planning, inhibition, monitoring, attentional switching and multi-tasking and motor control.” They also found that the runners’ brains exhibited greater “high level thought,” e.g. in decision making and held more effective concentration capabilities, than their non-running counterparts.

Complex activity

Commenting, study co-author Gene E Alexander said: “[Running is] not such a simple activity after all… It requires complex navigational skills, plus an ability to plan, monitor and respond to the environment, juggle memories of past runs and current conditions, and also continue with all of the sequential motor activities of running, which are, themselves, very complicated.” In their work, the researchers also linked positive decision-making to running. Explaining more, the research noted:

“[M]ovement, especially at high speeds, taxes not only motor control, but can also engage executive functions, spatial navigation, and memory abilities. Over time, these linked cognitive demands may have beneficial effects on brain structure and function. In fact, recent studies have shown that highly fit and competitive young adult athletes perform better on tests of executive function and processing speed in non-sport specific cognitive tasks, suggesting exercise-based improvements may be generalisable to cognitive demands during daily life.”

Brain workout

The University of Arizona’s study confirms what many runners may have already expected. Running, especially over long distances, gives both your body and your brain a workout. During running, you use your motor control functions to physically exercise, while you use brain features like spatial navigation to mentally map out and stay on your route, keeping yourself safe. You may, therefore, want to start running regularly if you’re looking to create some positive changes in your life.

Until 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

Fun Half Marathons for 2017

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog. A happy new year to you too!

It’s a brand new year, and a month where everyone is aiming for a fresh start and wanting to delve into their training for 2017. Maybe you’re thinking about planning out your race schedule for this year – whether it’s your first time or your 17th!

In this post I’ve put together some really fun half marathons from across the globe, to hopefully inspire and motivate you. Maybe you’ll see one you like the look of and take the plunge!

Death Valley Half Marathon – Inyo County, California – February 4th

Don’t let the fact that this is one of the hottest places in the world in the height of summertime put you off – this desert half marathon is a unique experience not to be missed. With average lows of 30 degrees and highs in the 70’s and a flat race course, it’s actually an ideal location to achieve a personal best time. Here you’ll run through mountain ranges and you’ll get to see unique flora and fauna only found on the desert floor.

Kona Half Marathon – Kona, Hawaii – June 25th

If you’re looking for a race where you can tie in a relaxing tropical holiday at the same time, this is the one. The perfect excuse for a vacation, this marathon was named one of the best in the nation by TripAdvisor. Starting at 6am, the race is definitely worth the early start as the race is held in the Waikoloa Beach Resort where you can relax afterwards.

Islandsbanki Reykjavik Half Marathon – Reykjavik, Iceland – August 19th

If you fancy a run in a cooler climate and an experience of a lifetime, then this is the race for you. Held annually in August, Iceland’s climate is a welcome break from the summer heat. Combine that with a flat and fast course and racing with a super international and diverse group of runners, this race is a dream. If you’re still standing afterwards, your grab bag includes entry to Reykjavik Culture Night, a city-wide party and a concert complete with fireworks.

Intertust Cayman Islands Half Marathon – George Town, Cayman Islands – December 3rd

Held in the capital city of Cayman Islands, this is an awesome destination race that is worth the journey. This is quite a tropical race, so if you’re used to running in hot and humid weather regularly you could get a personal best time. The race takes its course along the gorgeous waterfront, through South Sound (a neighbourhood boasting multi-million dollar homes) and finishing with ocean views.

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

Nike Athletes to Attempt a Sub 2-hour Marathon

Posted on by Mohsin Salya

(Picture Credit: Nike)

Hi and welcome back to the Mohsin Salya blog, where I share tips, advice and news on all things running.

Earlier this week, sports giants Nike announced the launch of an ambitious project –Breaking2. This is, in simple terms, a plan to break one of running’s most difficult tasks – the two-hour marathon.

4 Minute mile

Way back in 1954, Sir Roger Bannister ran the first four-minute mile – redefining what athletes are capable of. Nike’s plan is to do this again with their new initiative. The current marathon world record for men, from The International Association of Athletics Federation (IAAF) was set by Dennis Kimetto of Kenya at 2:02:57 in 2014. This breaks down to 4:41 seconds per mile. In order to run 1:59:59 or faster, a pace of 4:34 per mile will be required. This is a full seven seconds per mile, or 2.5 per cent, faster than the current record.

Nike now wants to reduce this record by three per cent, to “explore whether the impossible is within reach”. After more than two years of research, preparation and testing, three top distance runners have started their build up towards a sub two-hour attempt. Hoping to be able to accomplish this in Spring 2017, they are Eliud Kipchoge of Kenya, Lelisa Desisa of Ethiopia and Zersenay Tadese of Eritrea. The exact timing and location have yet to be finalised, with the details expected to be released next year.

World-class expertise

In order to maximise the chances of success, Nike have brought together a team of passionate world-class experts across science and sports. This includes professionals from the world of biomechanics, coaching, design, engineering, materials development, nutrition, sports psychology and physiology.

Brad Wilkins, director of NXT Generation Research in the Nike Sports Research Lab, says: ‘We know that we need to break the two-hour marathon. That’s a defined outcome. So now let’s take a step back. What do we need to understand scientifically? What are the problems that we need to solve?’

As well as working on improving the Athletes themselves, Nike is also using this opportunity to work on a footwear solution that is specific to breaking the sub two-hour marathon. Nike has said that it began the full-commitment to the challenge in the summer of 2014, when the Breaking2 team was formed. Extensive research and development has been carried out over the past two years in order for Nike to reach the point now where it feels it can start delivering performance benefits.

I personally can’t wait to see if this will be a success or not.

Until next time,

Mohsin Salya

5 Books Every Runner Should Read

Posted on by Mohsin Salya

Hi, welcome to the Mohsin Salya blog!

If you’re really into running, like me, you’ll want to dive deep into the subject and learn all there is to learn about it. If you’re a beginner, then you may be somewhat overwhelmed by the sheer amount of information there is available surrounding running.

In this post I’ve put together a selection of my ultimate must-read running books of all time.  Inside these books, you’ll find plenty of inspiration, information and practical training guidelines – all of which will help you to become the best you can possibly be.

Born To Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

This book is one of the most mainstream running books of all time, and if you’re an established runner then you’ve probably come across it at one time or another. Written by Christopher McDougall, this bestseller is a mix of inspiring stories, cutting edge science and a user friendly practical manual of how to prevent pain and injury when running.

Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running 

If you’re focusing on improving your running form and technique, then this book is a great place to start, especially if you’re a beginner. ‘Chi Running’ can help you transform your running routine in to an enjoyable, injury free experience. The book is written by ultra-marathoner and famous coach Danny Dreyer, so you know the advice will be spot on.

Why We Run

This book originally had the title of “Racing the Antelope: What Animals Can Teach Us about Running and Life”. It is the perfect mixture of psychology, biology, philosophy, anthropology and evolutionary sciences. Famous biologist, award-winning nature writer and ultra-marathoner Bernd Heinrich explores a new perspective on human evolution by delving into the phenomenon of ultra-endurance.

Run Faster

If you’re looking to improve your running performance and become the fastest and strongest you can be, then this is the book for you. This is a great training book and a cutting edge guide for optimal athletic performance. Written by Brad Hudson, an elite coach, the book outlines in detail the complete training system that he used to turn Dathan Rizenhein into a successful Olympian.

Once a Runner: A Novel

This is a bit of a cult classic in the world of running, known as one of the most loved pieces of fiction amongst elite runners. If you’re serious about becoming a competitive runner, then this one is for you. This novel is all about the essence of competitive running and the dedication and intensity that it takes to be competitive. It focuses on the character of Quinton Cassidy, and the dedication to his life-long dream to run a four-minute mile.

I hope these books will help you on your way to becoming the best runner you can be.

Until next time,

Mohsin Salya

 

Focus on the Berlin Marathon

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog.

There are some awesome marathons around the world, and if you’ve not ran one in another country then I highly recommend it. In my new series I’ll be focusing on marathons from around the world to give you an idea of what to expect if you’re considering trying out a new one.

Today we’re focusing on Berlin – one of the largest and most popular road races in the world.

BMW Berlin Marathon

Traditionally taking place on the last weekend in September, the Berlin Marathon was first initiated in 1974. Now sponsored by BMW, the official distance is 26 miles and 385 yards, or 42.195 kilometres. The event is open to professional athletes and amateur runners jointly, and it set up as a city-wide road surface.

One of the most popular road races in the world, the marathon had 46,950 entrants (41,283 runners, 5,445 inline skaters, 185 hand bikers and 37 wheelchairs) from 122 countries, and more than one million spectators this year. It forms the World Marathon Majors along with seven other races around the world, a series which offers a $1 million prize to be split equally between the top male and female marathoners.

Known for its flat profile, even surface, cheering spectators and mild autumn temperatures, the Berlin Marathon has been the site of the world leading men’s time for a record six consecutive years. The most marathon world records for men and women have been set at the Berlin Marathon too.

mohsin salya Focus on the Berlin Marathon
Credit: Running Magazine

The Course

The marathon starts and finishes near the Brandenburg Gate. Before 1990, the city was divided, and so marathon events were limited to the area of West Berlin. Now, marathoners are able to run through the Brandenburg Gate.

After leaving here, the course passes Charlottenburg, around Tiergarten, along Moabit and Mitte and then south to Friedrichshain. Afterwards, it winds west between Kreuzberg and Neukölln. It then goes through Schöneberg, over to Friedenau and Zehlendorf, before turning north back to the city centre. Looping above Schöneberg, the course comes full circle as it finishes through the Gate. If you want to check out the course in more detail, there is a great interactive map online that enables you to zoom in and get up close to specific parts of the marathon course.

Time measurement at the Berlin Marathon is carried out exclusively here by ChampionChip – a small plastic transponder that is fastened on to your running shoe and will measure your personal race time.

If you’re planning on entering the Berlin Marathon, good luck and have a great run!

Until next time,

Mohsin Salya

Are You Faster Than These Celebrity Marathoners?

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog – a place where I share tips and advice on all things running.

When you’re chasing down a marathon personal best, you may not have been able to stop and notice the famous faces surrounding you. Many more celebrities than we think are big runners and marathoners, and it’s interesting to see whether you match their pace or not. In this post I’ve put together some surprising celebrity marathon paces, as a source of inspiration for your next long run.

Pippa Middleton – 3:56:33

Obviously Pippa is most known for being the sister of British Royal Kate Middleton. However, Pippa is an active runner. Preferring to complete marathons in exotic locations, her personal best came at the 2015 Safaricom Marathon in Kenya. Finishing in 3:56:33, she was the seventh overall female. Most recently, Pippa completed the 2016 Great Wall Marathon in China. A gruelling course, she finished in 4:54:51 and was the 13th fastest female finish. Pippa is definitely an inspiration for getting out there and tackling a good variety of unusual marathons.

Bryan Cranston – 3:20:45

The Walter White actor from TV sensation Breaking Bad ran the New York City marathon back in 1985, finishing in the impressive time of 3:20:45. Speaking to the New Yorker, Cranston said he watched the race the year before and that inspired him to run it himself: “…old people, children, people in bunny costumes, people who’d lost their legs, this amazing menagerie of humanity,”.

Eddie Izzard – 5:00:30        

A true inspiration for running to raise money for charity, Eddie Izzard did more than just one marathon. Izzard ran 43 marathons in 51 days after just five weeks of training, to raise money for Sport Relief. On his last marathon he recorded his best time of 5:00:30, after completing a 1,100 mile journey around Britain. He kept a blog of his absolutely epic marathon running too.

Oprah – 4:29:15

It came as no surprise when Oprah ran a marathon, due to her kicking off the ‘Anyone can do it!’ mentality back in 1994. Her Marine Corps Marathon time has developed special significance as one of those benchmark goals for man runners. So, if you’re convinced the Boston-qualifying time if out of reach for you, aim for the Oprah qualifier instead.

Ryan Reynolds – 3:50:22

The famous actor ran the 2008 New York City Marathon to raise money for Parkinson’s, in honour of his father who suffered from the disease. Writing on the Huffington Post, he said he would “join thousands of other men and women to march in lockstep solidarity toward searing psychic pain and physical humiliation.” Reynolds’ time wasn’t bad either, considering he definitely didn’t consider himself a runner beforehand.

Hopefully these times and reasons for running will give you some inspiration when planning your next marathon or fundraising event.

Until next time,

Mohsin Salya