Tag: winter

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 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

Five Tips For Running In Winter

Posted on by Mohsin Salya

Welcome… you’ve reached the Mohsin Salya blog. With temperatures dropping, winter is around the corner. Winter brings harsher conditions such as strong winds and pounding rains, which can make running more challenging. Here are five tips you can try to ensure you’re prepared for winter running.

Layer for running

It’s important to layer appropriately, so you can run while staying warm. Typically you’ll need two layers. Choose lightweight fabrics e.g. silk for your inner layer and materials which insulate while letting moisture escape e.g. wool for your outer layer. You may also need a lightweight, waterproof jacket when running in really harsh conditions. Check out my guide to running jackets to find out more.

Consider shoes/socks

You lose a lot of heat through your feet, so you need to consider your footwear carefully. I’d advise you to invest in good, snug running shoes which support your insteps and arches, which will help you stay warm and prevent foot pain. Ensure your trainers have good treads so you can cope on icy and snowy surfaces. Opt for warm socks that wick away moisture such as those made from wool-blends.

Prepare for conditions

Winter weather changes at the drop of a hat. Consult the weather forecast before you run and prepare for all conditions. For example, if it looks as though you’ll be running in the rain, wear a hat, use Vaseline to prevent chafing and opt for lightweight materials so your soaked clothes aren’t too heavy. It’s always wise to run near indoor areas in winter so if that bad weather hits, you can stop easily.

Keep yourself hydrated

It’s always important to keep yourself hydrated when running, to replenish any vital fluids lost through perspiration. It’s especially essential that you hydrate yourself thoroughly in winter, Triathlete Europe writes, as the body cannot regulate hydration as well in colder conditions. In other words, consume water or isotonic drinks, which are known for their rehydration properties, before and after running.

Maintain visibility

It’s darker for longer in winter, making it harder to see when you run. It’s vital that you maintain visibility at all times, especially when it starts raining or snowing, so you can see where you’re going and prevent injury. Invest in measures such as reflective vests, as well as leg and wrist bands, so you’re visible to oncoming cars, minimising the chances of accidents.

Until the next time,

Mohsin Salya.