In today’s running world, there’s a lot of talk surrounding ‘proper running’. This makes it very difficult to determine which approach is best for you. There’s a few different reasons why people want to ‘fix’ their running, from eliminating injuries to getting faster.

Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Today I wanted to share a few basics on my recommended running form, to help you maintain proper running form on any terrain.

I feel that these are the best positions for your body parts to ensure minimal injury and maximum comfort, however it’s important to find your own way and run in a way that is 100% comfortable for you. If you were to watch ten different people run, you would notice that each one has a distinctive style. That’s because there isn’t one ‘correct’ way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you’re an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike.

Correct

Just as you would maintain a good posture when standing or sitting, running is no different. Maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The ideal running form is to run in a relaxed manner with as little tension as possible. These tips will help you do just that:

• Look straight ahead
• Relaxed shoulders
• Upright torso
• Arms relaxed, swinging at your sides
• Hands held in unclenched fist
• Knees slightly bent
• Landing between your heel and mid-foot

Incorrect

It’s best to avoid these traits and bad habits in order to minimise damage to muscles or injury whilst running:

• Head looking down
• Shoulders high and tight
• Leaning too far forward
• Arms held too tight
• Hands clenched too tight
• Hips turned out
• Stride too long
• Landing on your heel

Until next time,

Mohsin Salya

Almost every runner at some point or another has asked the same question: How do I get back into running after an extended amount of time off? A break from running could occur for a number of reasons – from health complications, work commitments or simply life just getting in the way.

No matter what the reason, the day you decide to get back into the swing of things can be a little daunting. You’ll be wondering if you have to start from scratch, whether or not you should sign up for another marathon or if you have a greater chance of injury upon your return to running.

However, coming back after an extended break (even if it’s been more than a year) doesn’t mean that you have to start completely over. In this post I’ll share some tips with you that can help you quickly and easily get back into the swing of things.

First things first

Firstly, it’s a good idea to start with intervals of walking and running. Make sure you listen to your body to determine how much running is right for you at that particular moment. If running for any length of time is proving to be difficult, start off with 20 to 30 minute walks to establish a fitness base that you can build upon.

However if running is coming to you easier than you thought it would, extend your running intervals during initial training but without overdoing it. The best way to do this is to run at a moderate-intensity pace and take walking breaks where needed. The important thing to remember is that you need to build endurance first, then add speed and intensity.

Find a group

If you’ve typically run alone in the past, maybe it would increase your motivation by running with others. Have a look around for some local running clubs to see if they offer group runs, and also ask around in running shops as they are sometimes advertised here too. Additionally, some local races offer group runs in the lead up to the race, and you can find a charity training group if you want to help a good cause at the same time.

There are also lots of other great benefits to running groups such as improved performance and expanding your social group.

Set a goal

The most effective way to get excited about running again is to set a goal. There’s no denying that it isn’t easy start running after a long break, and you need a goal to motivate you when times get hard. This goal could be a marathon, a 5k or even just being able to go for a run and keep up with your other half or friend.

Whatever the goal is, set it from the very beginning and keep it in your mind when you start questioning your decision to get back into running.

Until next time,

Mohsin Salya

It’s a well-known fact that runners need to follow a proper diet to maintain their health and to achieve maximum performance. According to famous dietitians, runners should be careful not just with what they eat, but with also how and when.

However, all the information available is quick to state which types of food runners need to be eating, but not specifically which foods. In this post I’ll be breaking down seven specific foods that should be a regular part of every runner’s diet.

1. Bread

Specifically whole breads. Without bread a runner’s diet will remain incomplete, and just like many other sportspeople, runners should consume lots of carbohydrates. But it’s the right kind of carbs that make all the difference – healthy carbs will fuel your body and help keep you active. The whole grains in bread will provide you with natural fibres too, acting as a source of energy.

2. Sweet Potatoes

An ideal snack for any runner, sweet potatoes act as a fantastic source of vitamin C and A. They’re a powerful antioxidant which contain lots of vital carbohydrates. Generally the more of a novice you are at running, the more benefits sweet potatoes can have in terms of your maximum iron and potassium intake.

3. Low Fat Yoghurt

A food that is definitely forgotten by most runners is low fat yoghurt. It is a rich source of carbs and proteins, and perfect for a snack or pouring over your daily fruit. Low fat yoghurt is also rich in calcium, an important element for runners as it reduces the risk of stress injuries and fractures.

4. Peanut Butter

A long-time favourite amongst runners, peanut butter is ideal when consumed occasionally. It’s one of the tastier items on the list, which ironically helps runners with weight loss goals. This is because peanut butter is filling, but – perhaps surprisingly – won’t fatten you up. Although it is known for recovery (improving the rate at which the body repairs and builds cells), it is advised that peanut butter isn’t consumed in excess quantities.

5. Carrots

Carrots are particularly good or keeping your immune system strong and your defences up against illness. Low in calories but rich in essential nutrients, they make a great snack to nibble on when you’ve gone too long between meals.

6. Dry Beans

Dry beans – such as split pea, pinto, garbanzo and lentils – are plant sources that are incredibly high in iron. A great accompaniment to rice and stews, beans are low in fat and high in protein. They’ll also satisfy your body’s need for carbohydrates and healthy proteins.

7. Eggs

Another fairly common food famously consumed by runners would be eggs. You’re likely to never get bored of eggs due to the different ways in which you can prepare them – poach them, fry them, boil them or scramble them. With one egg providing around 15% of your body’s protein needs, the amino acids are also essential for quick muscle recovery and repair.

Happy eating,

Mohsin Salya

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

It’s a fact of life that if you’re a runner, there’s a good chance of injury at some point. Some estimate that up to 80 per cent of runners are injured at some point each year. With a statistic like that, it’s a good idea to get clued up on the different kinds of injury you could potentially fall victim to, as well as how to prevent them and treat them.

In this post I’ll be taking a brief look at each common injury, so that you know the essentials if you’re ever affected.

Runners Knee

Prevalence rate: 40%

Symptoms: Irritation of the cartilage under the kneecap

Causes:

• Any extra pressure on the knee
• Long runs
• Extended sitting
• Descending hills or stairs

Treatment:

• Reduce mileage
• Avoid downhill running
• Train using: elliptical, bike, pool

Prevention:

• Shorten your stride
• Land with your knee slightly bent
• Stretch your hip flexors
• Strengthen glutes

Plantar Fasciitis

Prevalence rate: 15%

Symptoms: The tendons and ligaments running from your heels to your toes receive small tears or inflammation

Causes:

• Very high or very low arches
• Pronation (foot rolls inwards)
• Supination (foot rolls outwards)
• Long periods of standing
• Weak core strength

Treatment:

• Ease up on running until fully recovered
• Ice the affected area
• Use a foam roller

Prevention:

• Increase core strength
• Wear the proper shoes for your foot type
• Stretch your arches

Achilles Tendonitis

Prevalence rate: 11%

Symptoms: The tendon that connects your calf and heel becomes tight and irritated

Causes:

• Dramatically increased training
• Weak calves

Treatment:

• Stop all running
• Apply ice regularly

Prevention:

• Do calf raises
• Avoid excessive calf training
• Avoid wearing high heels or flip flops for long periods of time

Iliotibial Band Syndrome

Prevalence rate: 12%

Symptoms: The band that runs along the outside of your leg from the hip to the knee becomes irritated and achy

Causes:

• Increased mileage too quickly
• Lots of downhill running

Treatment:

• Reduce mileage
• Use a foam roller
• Train using a pool

Prevention:

• Strengthen abductors
• When running on a track, change direction every few laps
• Limit hilly runs and shorten your stride

Stress Fracture

Prevalence rate: 6%

Symptoms: A strain on the bone that results in an achy feeling in your shins, feet or heels

Causes:

• Drastic increase in mileage or speed
• Nutritional deficits or inadequate calorie intake

Treatment:

• Take a significant break from impact exercises
• Pace yourself, even when walking
• Train using a pool

Prevention:

• Consume enough calories and nutrients
• Weight train to improve bone density

Until next time,

Mohsin Salya

Hi and welcome to the Mohsin Salya blog.

It’s a common complaint when you’re a runner that you ache more the morning after than at any other time. You may be able to fall asleep fine – good, even, if you’ve worked out or been on a run – but you wake up and have great difficulty getting out of bed. You find that everything hurts in the morning, even if you’ve had a good rest.

Why is the pain worse when we wake up?

According to a new University of Manchester study published in the journal of the Federation of American Societies for Experimental Biology, it’s all down to inflammation.  It turns out our bodies seem to suppress inflammation when we sleep, leading to worse pain when we wake up and the inflammation is ‘turned back on’.

Patients of Rheumatoid Arthritis, an inflammatory disease, have long known that their symptoms can vary throughout the day, with many suffering from greater joint stiffness upon waking. However, little is known about how our circulation rhythms – our inner clocks that tell us when to go to sleep and when to wake up – control this pain.

“At night time, those inflammatory markers go down but gradually rise up again in the morning,” says University of Manchester researcher and study author Julie Gibbs, PhD.

How can I prevent aching after running?

The most obvious way you can limit the aching and stiffness the morning after a run is to ease into your training, and ramp up your training workload slowly. For example, your first run after time off should be very short and moderate intensity. It should be no longer than 20 minutes, and be light enough that you are able to hold a conversation throughout it. Even if you feel you are capable of much more, you need to resist the temptation.

You also need to resist the temptation to increase your training workload aggressively after that first workout has been completed. No matter how fit you are, a run that is significantly longer or more intense than those you are used to will cause significant aching. There’s nothing wrong with increasing your training, but just make sure you do it slowly. The key is to make sure your workouts are never more than slightly tougher than the previous one.

Until next time,

Mohsin Salya

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

There could be a number of reasons why you could be running at high altitude. Maybe you’re going away to a different country, such as west America, and you want to maintain your running routine. Or maybe the marathon you’re taking part in is at high altitude. Either way, it’s important to prepare.

The idea of running at high altitude can be a scary one, especially if you’ve never experienced it before.  Altitude will dramatically increase the intensity of your runs, and you will immediately notice that your heart rate and breathing rate are significantly faster. Therefore, several weeks before you are due to run at high altitude, it’s important to add some intensity to your training.

Expanding your anaerobic threshold

Shorts bursts of speed and some hill repeats twice a week will go a long way to expand your anaerobic threshold – this is an indication of your body’s ability to process lactic acid. Improving your body’s ability to handle lactic acid is a key way to prepare your body for dealing with the altitude ahead.

It usually takes weeks to fully acclimatise – so if you’re having a shorter trip to somewhere with high altitude, you should allow two to three days to adjust by running easy. As running at altitude requires more red blood cells that have an oxygen carrying capacity and more mitochondria, you’re not likely to find running at altitude easy until these occur.

Warm up for longer

Easing into activity allows your heart rate and breathing rate to gradually increase and helps you avoid immediately wearing yourself out. It helps to imagine that you are preparing for an intense workout, even if it’s just an easy day.

Run at a slower pace

Running at a slower tempo, even if it’s just 60 seconds per mile slower, will help keep your heart rate in your normal training zone. Even though you’re running slower, the run will feel more intense than the pace per mile indicates.

Get lots of sleep

Sleep is when our bodies repair, replenish and rejuvenate. By allowing for more sleep, you’re allowing your body to adapt to this new environment.

Increase your intake of fluids

The climate is higher and drier, which means you’re going to lose more body fluids. Becoming dehydrated can happen very easily in this kind of climate, so increase your fluid intake to prevent this. Headaches, dry lips and chapped skin are all signs of dehydration, so watch out for these. However, make sure you avoid alcohol as this will help keep your body fluids in normal balance.

Until next time,

Mohsin Salya

It’s a question you may have never asked yourself – do I need special running socks, or are normal socks good enough? And are the more expensive brands better quality? In this post I’ll be sharing my thoughts on why you need to think about your socks when running.

Are special running socks necessary?

The short answer is yes – ideally you do. You could ask the same question of anything that is purpose built, such as special shoes for running or a particular type of bra for high impact sport.

Properly fitted, appropriate equipment facilitates an overall better experience, and in some cases can even make you faster. Obviously your clothing won’t do the speed work for you. However, there may be certain situations, such as wiggling around trying to avoid blisters and chafing, where the correct equipment can prevent this and in turn help you run faster.

It’s a similar situation to eating the right food to fuel your body, or getting fitted for running shoes. If you want to give yourself the best chance for success, investing in the right equipment is a must. After all, your feet are your foundation. If they aren’t happy, your run probably won’t be a very happy one either.

How can running socks help me run?

So how exactly will special socks make a difference to the comfort of your run?

• Arch support – this prevents foot fatigue, improves circulation and prevents your socks slipping down mid run
• Snug construction – can help to prevent blisters
• Dedicated left and right foot – helps to improve the fit and comfort, and make sure that compression occurs in the correct place
• Reinforced toe and heel – this improves cushioning and comfort, and can slow down the wear of the socks
• Moisture wicking fabric – can regulate temperature and in turn prevent blisters
• Odour defence – to combat the odour produced by sweating
• Seamless toe – to prevent blisters and any discomfort

Where can I find some good quality running socks?

You’ll find running socks in any good sports clothing stores. If you’re shopping online, Wiggle and Runners Need have a great selection.

Happy running,

Mohsin Salya

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.

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