When you’re running a marathon for a chosen charity, you obviously want to raise as much money for you can for said charity. However, you may be stuck on how you can spread the word about your fundraising efforts. In this post I’ve put together some tips that helped me reach my targets.

Share your page

It may seem obvious, but many don’t think about setting up an online page. There are many to choose from, JustGiving being the most popular, and they enable you to tell everyone about the marathon you’re running and the charity you’re doing it for. Having a page enables people to donate to you quickly and anonymously (if they so wish) and is far more convenient.

Sharing this page on all your social media sites will give it maximum exposure and should get you plenty of donations. Don’t forget to keep your supporters updated on your progress and your training with posts, photos and videos. This will keep your supporters interested and you may even get some shares, maximising your reach.

Host an event

After your friends and family have generously donated to your fundraiser, you may be wondering how else you can now make up your target. Holding a fundraising event is a great way ask for donations from people outside of your circles and reach that target. You could hold a movie night and ask people to donate an amount for entry, hold a ‘dry’ night out where you could ask people to donate the money they saved on not buying alcohol, or hold a zumbathon to name just a few ideas. Even some simpler events such as a dinner party or a quiz night can work wonders when you’re trying to up your donations.

Share information

Sharing as much information as possible with people about the cause you’re raising money for, online or face to face, can make a huge difference in the amount of donations you receive. When you’re sharing information about the charity, people will get a lot more invested in what it is you’re supporting and will understand where the money they’re donating is going to.

Plan realistically

The best and most manageable way to plan your fundraising is to break it down into small chunks. Having smaller targets in order to reach your whole target will make the process seem a lot easier. Think about who exactly it is you can engage with different fundraising activities. For example you may want to do different activities with different groups of people – friends, family, colleagues and the local community.

Good luck with your fundraising,

Until next time,

Mohsin Salya

Hitting a wall, is a term we’ve all heard thrown around from runners. But what does it really mean, and how do you identify what is causing the problem? Once you’ve identified that, it’s a lot easier to solve the problem.

Most runners don’t fully understand what’s happening to the body, or they confuse ‘hitting a wall’ with fatigue, which makes it difficult to specifically address the problem. In this post I’ll be clearing things up a little and making this term easier to understand.

Hitting a wall

‘Hitting a wall’ is used to describe what happens when your body runs low on glycogen to burn as a fuel source. As your glycogen levels begin to run low, your body recognises the potential dangers and slows the body down gradually to conserve energy. You can still run at this point, but your pace will begin to slow quite noticeably unless you increase your effort. However, if you do continue to run, your glycogen levels will get so low that your body will pretty much shut down and even jogging will feel impossible.

It’s important to remember that ‘hitting a wall’ is not tiredness, it is your brain shutting down your body.

What does it feel like?

If you really ‘hit a wall’ it will result in you not being able to physically run any longer. You may still be able to walk, but anything that resembles running will no longer be an option. You may also feel dizzy or light-headed, which is a result of your brain not getting the glycogen it needs. As you can see, this feeling is different to fading or getting fatigued during the later miles of your marathon.

How do I prevent this?

You need to slowly train yourself to burn more fat efficiently as a fuel source. This will enable you to burn less glycogen per mile at your marathon pace. It’s important to remember that you cannot run a marathon using fat alone as a fuel source.

The first way you can do this is to perform ‘fasted long runs’. Research has shown that long runs in a fasted state will improve glycogen storage and fat utilization.

The second way to prevent ‘hitting a wall’ is to fuel yourself adequately before and during the race. The key is to understand that it’s just as bad to over fuel as it is to under fuel. Your body can only process a finite amount of carbohydrate per hour (usually about 30-60 grams depending on your individual efficiency). If you try to consume more carbohydrates than you can handle, the digestive system simply can’t cope and starts to shut down, resulting in your not absorbing anything.

There is a great calculation tool you can use to determine how much glycogen you need during your marathon.

Until next time,

Mohsin Salya

If you’re anything like me, you won’t be able to have an effective run without listening to some motivational music to keep you psyched. There have been many studies on the effectiveness of music on athletes, especially runners. A recent study even found that runners who were running a 5k listening to music ran their first two laps faster than when they ran without music.

Whatever genre of music you find works for you, having a pair of good quality and good fitting headphones is a must. Here I’ve picked out some pairs that meet all the requirements that I look for when listening to my motivational music, and that suit all budgets.

Monster iSport Strive – from £23

These are the cheapest model in the Monster iSport range, but they definitely don’t compromise on performance. The shape of the ear-bud design makes them feel as though they are sitting against, rather than inside, your ear. But regardless of this, they still don’t budge no matter how sweaty you get whilst running. The open design also means you can enjoy your music whilst still being aware of what is going on around you.

Senheiser PMX 686G Sports – from £80

These are a little on the pricey side, but definitely worth investing in if you love the neckband design. They may not suit every runner, but they are a lightweight pair of headphones that will never fall out. These have no silicon wings or memory foam ear buds, just a secure fit and superb sound quality. These are for the runner who demands the best quality sound.

KitSound Outrun – from £48

For the runner who can’t stand those annoying wires, these Bluetooth headphones are for you. These are great value, as they cost less than many wired models. They’re really light at 15g, and thanks to the large, flexible silicon wings they stay in place brilliantly whilst you’re running. These have a clean, balanced sound with no harsh sounds to put you off your stride.

Audio Technica SonicSport (ATH-SPORT3) – from £30

If you’re a runner who can’t stand having to push your earbuds back into position every few hundred yards, then these innovative over-ear headphones are definitely for you. The mouldable cable can be bent to hook around your ears, guaranteeing a secure fit. They’re also waterproof, so don’t worry if you sweat a lot whilst running. They’re safe to run under the tap afterwards too.

Until next time,

Mohsin Salya

If you’re a runner or you’re training for a marathon, you’ll know just how important stretching can be. Running can be very stressful on your legs, and you need a regular stretching routine to counterpart these stress effects. However, there’s so much information out there that it’s hard to know what stretch to do and for which muscle.

As a runner, you need to focus on three main areas if nothing else: hamstrings, calves and quads. The following stretches will target the muscles that runners use most. They’ll definitely boost your running performance, but they’ll also put an end to the aches and pains that you may experience afterwards.

Hamstrings

Your hamstrings are prone to injury, and this is especially the case amongst runners. They are notorious for tight hamstrings, which can lead to pulled muscles and lower back problems. Try this standing single leg hamstring stretch before your run to ensure your performance isn’t compromised:

1. Stand with your feet hip distance apart.
2. Bend your right knee and extend your left leg pointing toes up.
3. While holding this position, lower your upper body and reach toward your left toes as far as you can.
4. Hold the position for 30-second then switch to the other side.

Calves

The Calves are the most overworked muscles on your run, and losing flexibility and mobility in this area can set you up for calf strains, shin splints and plantar fasciitis. Try this runner’s calf stretch to also boost the length and cadence of your strides:

1. Stand facing a wall and with your arms extended and back straight, place both arms on the wall.
2. While keeping both feet flat, take a step backward with your right leg, while keeping your heel planted to the ground and the leg extended without bending the knee.
3. To stretch the calf, lean forward slightly to the wall while actively pressing your back heel into the ground until you feel a good stretch in muscle.
4. Breathe deeply and Hold the stretch for 30-second or more then switch sides.

Quads

Flexible quadriceps are essential for a stronger knee lift and speed. The dreaded runners’ knee can be traced back to tight quads, but this standing quad stretch will help you become less prone to injury:

1. Stand with legs hips distance width apart.
2. Grab a chair for balance (if necessary) and stand tall while holding your right foot behind butt pointing knee to floor.
3. Slowly move your right foot to the back and feel the stretch in your quadriceps.
4. Keep your thighs lined up and core engaged throughout the stretch and hold for no more than 30-second.
5. Repeat with the left leg.

Until next time,

Mohsin Salya

If you dream of running a marathon, but you’re not even sure you can run, this handy infographic is definitely for you. Dreams can become a reality if you follow this really easy training plan from The Running Bug, and you may find yourself running your first 5K in just 8 weeks.

Infographic transcript

Beginners 5K training plan: from the couch to 5K in just 8 weeks

If you’re determined to start running but are struggling to get off the couch then this is the perfect plan for you. Simply follow this plan day by day to build up your confidence and stamina and say hello to a happier, healthier you!

Week 1

Monday – Rest

Tuesday – 18 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 24 minutes

Week 2

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 3

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 24-32 minutes

Week 4

Monday – Rest

Tuesday – 27 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 33 minutes

Week 5

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 36 minutes

Week 6

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 23 minutes

Week 7

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 8

Monday – Rest

Tuesday – 28-30 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 5K

You may think that the end of your long-run ends at the finish line. However, it’s extremely important that you take some steps to ensure that you recover well and make the most of your hard work during the run. A lot of people disregard recovery, but it’s just as important as the workout itself.

Some of the tips I’ve provided here may be second nature to you if you’re an experienced marathoner, but if not then these could really benefit you. It’s a good idea to get into a habit of taking these steps, to make the period after your long-run much easier.

1. Elevate your legs

The most important and first step you should take is to sit down and pop your legs up against the nearest wall or chair. By keeping your legs elevated for 5 minutes after a long run, you quicken your body’s return to homeostasis. This improves circulation and prevents blood from pooling in your legs, as well as stretches your hamstring and calves.

2. Shower

This one probably goes without saying – but it’s how you shower that’s important here. 30-60 seconds of cold water at the end of your shower can improve your circulation and will help you regulate your body temperature after a hot and sweaty run.

3. Eat

Possibly the first thing on your mind after you finish running – but it’s important not just to eat anything no matter how hungry you may be. Sugary and refined carbs may be the first food of choice, however it’s best to stay away. Any food with a high sugar content may upset your stomach, or you may find yourself crashing from the sugar shortly after you’ve eaten. Instead, opt for a combination of nutritious carbohydrates and some lean protein.

4. Drink tea or coffee

Some studies have shown that taking caffeine in the form of tea or coffee after a long run may promote better glycogen resynthesis – these are what are used throughout your run. If you find that coffee upsets your stomach after a run, try a black caffeinated tea such as Earl Grey. If a hot beverage sounds unpalatable for you after running in the heat, you could always try an iced coffee or cold brew.

5. Go for a walk

This may sound like the last thing you want to do after a long run or marathon, but there is logic behind it. Remaining completely sedentary for the rest of the day is sure to make you feel sluggish and stiff. A few short walks of around 10-15 minutes will keep your blood flowing, loosen up any stiff muscles and give you a natural boost of energy.

Until next time,

Mohsin Salya.

You may think that all the signs show you’re ready for a run – you’ve got your running playlist ready and your brand new pair of trainers. However, there are some incredibly common mistakes that everyone makes when running that can really ruin the whole experience.

Certain running techniques can set you up for success, while others take you down the wrong path. After all, when you’re taking part in an exercise that promises to reduce stress, boost your mood and take you to some incredible places, you want to make sure you’re doing it right. Here I share five common running mistakes, so that you can avoid them and have a great run.

You look down

It’s totally normal to stare at your feet when you first start running, as you’re trying to see what’s going on down there. However, it’s important that you put your trust in your coordination and set your eyes on the horizon that’s in front of you. This will protect your neck – when you’re looking down your neck is flexed and your posture can suffer as a result.

Your shoes don’t fit properly

If your feet hurt whilst running for whatever reason, it’s common sense that you’re going to want to quit the programme that you’re starting. The most common mistake is buying a size too small in your running shoes – most of the time we generally need a little bit more room than we think we do when it comes to sizing our trainers.

It’s a great idea to get measured properly at a running store, where the assistants will give you a gait analysis. By having a gait analysis, the assistant can assess how you run and recommend exactly the right shoe that will make your running style as efficient as possible and help reduce the risk of injury.

You lift your knees too high

This is a common problem for cyclists who start running. A cyclists’ dominant muscles are their quadriceps, which means they’re going to lift their knees up too high as it feels natural. In reality, the power should be coming from strong glutes and hip extension. Ideally, knees should always be at less than a 45 degree angle.

Running is your only workout

Whilst it’s true that running is a great whole body workout, strength training can make it feel so much easier. Building up your glute and hip muscles will help maintain your form, enabling you to run more efficiently with less chance of injury. Adding strength to your routine will also help build your running endurance.

You think that you’re not a runner

This mistake is psychological, but equally as important. If you label yourself as ‘not being a runner’, you’re less likely to keep going. It sounds simple, but by adopting a positive mantra such as “remember to breathe” or “keep moving forward” you’re much more likely to develop a rhythm and in turn enhance your performance.

Until next time,

Mohsin Salya

You may never have thought that the way you lace up your shoes would have such an impact on your run, and neither did I. However, in running there are a lot of factors that could secure the fit and comfort of the feet – this in turns translates into either a good run or a bad run.

Each pair of feet is unique, which is why using the right lacing technique will matter in your running performance. This infographic below from Run Repeat shows you just how you can relieve the foot fatigue or nagging pain by adjusting the laces on your running shoes. Lacing techniques are basic to master. The effectiveness of a technique might depend on the lacing material, number of holes or just how tight the laces are secured before going out for a run.

Until next time,

Mohsin Salya

When you first start running, and often if you’ve been running for years, you can often hear words or phrases thrown about by fellow runners that you have no idea what they mean. On the other hand, you may think you know what they mean, but in fact they have a whole other meaning to them instead.

This can cause confusion, which is the last thing you need when you’re training for that all important marathon. Today I want to break down some of these terms for you, to make your running journey that little bit easier.

Aerobic – This is a broad term, and although it bring up certain images, it actually refers to any type of physical exercise that’s intended to improve how your body uses oxygen to generate energy. Although it may sound strange, running, walking and hiking are all types of aerobic exercises.

Anaerobic – On the other side, anaerobic is the term to describe any exercise which may cause you to be quickly out of breath. This term usually describes very high-intensity exercise that’s not intended to boost the efficiency of your body’s cardiovascular system.

Endurance – This is simply your body’s ability to withstand pain and discomfort and run for extended periods of time.

Running Economy – This refers to the many biomechanical and physiological factors that may contribute to your running performance, and is a very broad term.

Recovery Run – This refers to an easy, slow and short run. Usually at 60 to 70 per cent of your maximum heart rate, it takes place within a day after a challenging run or marathon.

Tempo Run – This is a type of running workout in which you typically run at 75 to 85 per cent of your maximum heart rate for a sustained period of time of 20 to 30 minutes, or a specific number of miles. Usually, tempo runs must be performed at a comfortably challenging pace.

Fartlek – A Swedish term that translates to ‘Speed Play’. It’s a form of speed work format, in which a runner performs bursts of faster running, following an unspecific and unstructured training pattern. Unlike traditional interval training, which centres on specific distances or timed intervals.

Runner’s High – This refers to the state of euphoria and joy experiences by runners either during a workout or just afterwards. On the science side, this is the release of norepinephrine, serotonin, endorphins and dopamine, which promote a sense of well-being and happiness.

The Wall – This usually occurs during miles 19-26 of a marathon, in which the runner’s energy and power plunge, making the runner feel physically and emotionally drained. I previously wrote a blog post surrounding what it means to ‘hit a wall’.

MP – Simply your Marathon Pace.

GMP – Your Goal Marathon Pace.

Race Pace – Your ideal running pace during a race.

World Marathon Majors – These are big guys when it comes to marathon racing, and they comprise of six prominent races: Boston Marathon, Chicago Marathon, NYC Marathon, London Marathon, Berlin Marathon, and Tokyo Marathon.

Until next time,

Mohsin Salya

Whether you’re training for the 5K, the marathon or some other kind of long run, you will definitely benefit from the tried and tested running workout – the tempo run.

The tempo run is also known as a lactate threshold run, and it will train you to run faster and farther no matter what the distance.  On the scientific side, tempo runs increase your capillary density, the volume of your mitochondria and the activity of your aerobic enzyme activity.

How do tempo runs work?

The theory behind the tempo run is that each runner has a lactate threshold. The lactate threshold reflects the fastest pace at which your muscles can sustain aerobic energy production. When you accumulate too much lactate the aerobic enzymes shutdown, reducing your muscles’ ability to contract. This in turn slows you down. To increase your lactate threshold (and ultimately run faster at any distance) you need to run at or slightly faster than your current lactate threshold.

How do I pace a tempo run?

The most common advice is to run your tempo runs by perceived effort. This helps you run according to your current fitness, rather than a time goal. Running by perceived effort also allows for variations in terrain, how you feel on that particular day and weather. It also keeps you from worrying about your pace too much and in turn getting stressed out.

More and more studies are suggesting that your lactate threshold is a range, rather than specific pace. As a result, recreational and competitive runners will benefit more from an effort-based approach to pacing.

Three tempo runs to try

• The standard tempo run – This workout should be a standard inclusion in your training plan, regardless of your goal race distance. Warm up for 1-2 miles, run a tempo effort for 3 miles and then cool down for 1-2 miles.
• Tempo intervals – This is a great option for 5K and 10K runners. Warm up for 1-2 miles, run 2 intervals of 10-15 minutes at tempo effort with a 1-5 minute recovery jog in between and then cool down for 1-2 miles.
• Tempo long run – Advanced runners can add a tempo segment to their long run, and this is especially beneficial for half marathoners, as it mimics the duration and pace of a half marathon. Run at your normal long run pace for 6-10 miles, and then run for the last 3-4 miles at your half marathon goal pace or tempo effort. Do these runs no more than once every two weeks.

Until next time,

Mohsin Salya