Tag: weather

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

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

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

The Best Winter Running Gear for 2016

Posted on by Mohsin Salya

Hi there – welcome back to the Mohsin Salya blog.

Now that the days are dull and getting darker, it’s harder than ever to take on the weather and go out for that all important run. However, with the right gear, you’re more likely to head out into the cold and take on the elements. In this post I’ve put together some of my top running gear picks for winter 2016.

  1. 2XU Hyoptik compression tights

 These compression tights are sure to get you noticed – which is only a good thing when training in the low light conditions of winter. The HYOPTIK reflective logos stand out for greater safety, whilst the fashionable design will make you feel confident when out running. The graduated compression gives extra support to leg muscles and aims to aid post-run recovery. These tights are available for men and women, and come in at £75.

mohsin salya The Best Winter Running Gear

  1. Saucony Ultimate Touch-Tech gloves

Something every runner needs is a good pair of warm gloves. When they’re practical as well, that’s a bonus. These gloves keep your thumbs smartphone ready, so that you can change the track you’re listening to or reply to a text with minimal fuss. The extended cuff adds extra warmth, whilst the fleece offers something to wipe your face on if it happens to be raining. Priced at £20 from Saucony, these are really reasonably priced too.

  1. Runderwear merino underwear

Underneath all the fancy, high-tech running gear, you need a solid foundation. If you haven’t heard of running underwear before, winter is definitely the time to invest in some. These underpants have been designed to give you optimum comfort and performance, as the intelligent fabric combines high grade merino wool with thermocool technology. This is clever because it keeps you cool when you’re too warm, and warm when you’re cold. Priced at £25, these are available for both men and women.

  1. Flipbelt reflective

Do you have a fair few items to carry when you’re out running and no pockets? This clever little thing can store your phone, house keys and credit cards in its super convenient design. The Flipbelt is also super high-vis – you can never have enough reflectivity on a winter run. Available in yellow or black, the Flipbelt is priced at £32, and is definitely a great investment buy.

mohsin salya The Best Winter Running Gear 2

  1. On Running Cloudventure Waterproof

If you’re looking for the ultimate winter running shoe – look no further. The Cloudventure trail shoe is said to be 100% waterproof and windproof, whilst still being breathable. On Running’s innovative sole pods add to the great engineering of the shoe, which even have protective toe caps. Perfect for winter off-road jaunts, these come in at £140 and are available for men and women.

Until next time,

Mohsin Salya

How to Become a Mentally Strong Runner – Part 1

Posted on by Mohsin Salya

Hi, welcome back to the Mohsin Salya blog where I chat about all things running and fitness.

Something not often discussed in the running community is the topic of being mentally strong when it comes to running, not just physically. Mental toughness means different things to different people, but there’s no doubt that it is a critical part of your workout regime if you want to be your absolute best. It can be the difference between a fairly good athlete and a great one. Without it, you can have the best genes in the world, but you’ll always be at a level of ability lower than you’re actually capable of.

In this post I’ll be sharing tips on how to improve your mental toughness, which will ultimately make you a stronger runner.

Visualise what mental toughness actually is

The saying goes that ‘whatever the mind can conceive and believe, it can achieve’ – and it actually couldn’t be truer. It may sound like a sentence from a self-help book, however it’s actually really practical. Mental imagery is all about seeing yourself already achieving your running goals and winning before you actually do it.

How? Take 5-10 minutes a day to mentally rehearse your running goals. You need to start off in a relaxed and calm state, breathing deep and slow. Remove all the distractions from around you, such as the TV, and create images in your mind of what you want to accomplish with your training program. Imagine scenes such as yourself in the perfect running situation – this could be an everyday run, a challenging race or your dream marathon. By running this image over and over in your mind, feelings of strength, resilience and power will emerge from your body.

Go for a run in adverse conditions

This may put you off from the moment you read the title, but just stick with me. If you’re the type of runner who seeks comfort and is only training under the ideal conditions, then you are massively missing out in terms of strengthening your mental state. The bottom line is, you need to build a habit of running outside of your comfort zone. This is when the magic happens, and you know deep down that nothing will ever change if you are stuck in a routine that is familiar and secure.

How? To step out of your comfort zone, there are a few things you can try:

  • Run somewhere unfamiliar
  • Run in the rain or snow
  • Take on a mountainous route
  • Take on a more technical terrain with lots of obstacles
  • Run long distances alone with no distractions, not even headphones
  • Pair up with an elite runner and go training together if you’re used to running alone

Come back tomorrow when I’ll have the second part of my tips on how to become a mentally strong runner.

Until next time,

Mohsin Salya

How to Make Yourself Go for a Run When it’s Cold and Dark Outside

Posted on by Mohsin Salya

Welcome back to the Mohsin Salya blog.

It can be extra hard to motivate yourself to go out for a run when winter rolls around and the mornings are pitch black. It’s sometimes hard enough to be a morning person, without the challenge of it being cold and dark outside.

However, there are ways to make this easier. In this post I’ll be sharing my favourite tips that help me get up and out on those dark winter mornings.

Don’t hit snooze

This is easier said than done, but there are ways to avoid hitting snooze if you’re a big fan of the magic snooze button. Whether you use a smartphone or a traditional clock for your morning alarm, place it on the other side of the room. This will ensure that you have to physically get up and out of bed to turn it off. Better yet, turn on the lights as soon as you wake up and turn on some loud music to het you going.

Have a plan in place

Make sure you know exactly what you plan to do on your run. Have it clear in your mind which route you’re going to take and any goals you may be wanting to smash, such as a personal best. Lay out your running gear and whatever else you’ll need the night before too. When you know exactly what you’re going to do, and how long it’s going to take, it helps to keep you much more punctual in the morning.

Sleep in your running gear

Better yet, instead of laying out your gear the night before, just sleep in it! Now this may sound like a strange technique, but it’s very effective. When it’s a freezing cold morning, you don’t want to get out of your nice warm bed and change into your running clothes. This way you won’t have to, and it’ll also save you time on getting dressed.

Play your motivation mix

It’s common knowledge that music has a positive effect on our minds and body. It can change our mood, give us energy, and motivate us to reach higher. By playing a specially curated ‘motivation mix’ whilst you’re getting up, dressed and prepared for your run, it will not only het you pumped for your workout but also remind you of why you’re doing this in the first place.

Don’t make it a choice

This is all about the mind. You need to tell yourself that your run in the morning isn’t optional, it’s mandatory. When it’s time to get up and go, that’s that. No compromises or negotiations. You’ll also get a kick out of how strong willed you are after you’ve done your morning run.

Until next time,

Mohsin Salya

Tips for Running in the Rain

Posted on by Mohsin Salya

Hi and welcome back to the Mohsin Salya blog.

Rainy weather doesn’t mean you can’t go for a run, and you don’t have to take your runs inside. And when it comes to the big race, there’s a big possibility it could rain then too.

In actual fact, I think you should try to take advantage of opportunities to run in the rain. It will build mental durability, and you’ll also be totally prepared if it does rain on the big race day. In this blog post I’ve put together some tips to ensure that you aren’t phased if the weather does decide to turn against you on the day of a run.

Don’t overdress

This can be very easy to do, as we all instantly assume that rain equals cold weather. Another misconception is that more layers will keep you dry. In actual fact, unless you’re running with an umbrella over your head, you will definitely get wet.

The more layers you wear, the more wet and heavy clothing you have to run with. The most important layer is the one closest to your body. Make sure it’s a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. The best approach is to dress for the temperature, as if it were a dry day.

Wear a hat

A simple tip but a not so obvious one – wear a hat with a brim. It will keep the rain of your race so that you can see, even in the heaviest of downpours. A full cap is good in the winter months, but in the summer when it’s notably warmer a visor is best as they allow heat to escape more efficiently.

Prevent chafing

Chafing can happen to us during any run, but it can be a lot worse than usual if you’re wet from the rain. If you’re planning on a long run in the rain, a product such as Vaseline on parts of your body where you would normally chafe and get blisters can work a treat. The most commonly affected areas are your feet, inner thighs, and underarms.

Swap your shoes

If you unfortunately find yourself running a marathon or race in the rain, this is something to consider. Keep your current race shoes and socks in a plastic bag whilst waiting at the start, whilst wearing your old running shoes. You can put your old shoes in your bag and put on your race shoes and socks right before you head to the starting line. If it’s stopped raining by then, you’ll have the pleasure of running in dry shoes and socks.

Dry out your shoes properly

The natural instinct when you get in from a wet run is to put your shoes in the dryer or in front of a heater – this is a big mistake as it will shrink them or warp their shape, meaning they won’t fit you properly again. Instead, stuff your shoes with crumpled balls of newspaper. This helps your running shoes keep their shape, and the paper draws moisture away from the shoes.

Use it as an opportunity

Ultimately, running in the rain will build your mental toughness, and you’ll realise that you can handle any challenge that comes your way. The truth is you won’t like it at first – in fact you’ll hate it. But stick with it, and you’re sure to develop your willpower as well as your body.

Until next time

Mohsin Salya