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

Even for the most experienced of runners, race day can be stressful. With all the hard work you’ve put in to achieve your goal, you want to arrive at the finish line feeling proud of what you’ve achieved.

Whether you’re gearing up for your very first 5K or taking on a marathon for the 100^th time, these pointers are great to bear in mind for the big day to make sure everything goes smoothly.

Wear your name

This may seem quite obvious, but many runners often overlook this simple confidence boosting tip. If you wear your name across your chest, people will cheer for you! The louder the cheers, the more you are spurred on and the better your race will be – enjoy your moment to shine.

Walk the walk

If this is your first long distance event, don’t be afraid to factor a few walk breaks into your race. We all need to start somewhere and expecting to finish a long-distance run without the odd break is a big ask. Additionally, if you mentally decide to factor in some walk breaks, you won’t feel guilty about it come race day and you’ll be more likely to maintain a positive mind-set.

Get chatty

If you feel yourself beginning to struggle, it’s a good idea to find an interesting looking runner in your close vicinity and strike up a conversation. Exchanging a few words of encouragement will work wonders for you both, taking your minds off the miles ahead.

Rubber band technique

The rubber band technique is ideal for runners who struggle with self-doubt. Wear a rubber band around your wrist on race day, and every time a negative thought sneaks into your mind, ping it. That little pinch is enough to snap you back into race mode so you can carry on with a fresh wave of motivation.

Pick the perfect outfit

If you wear your favourite running gear – something you feel and look good in – your race is guaranteed to go well. However, make sure you opt for something you’re used to running in and have worn before to avoid the dreaded chafe. Or if you’re feeling particularly daring, opt for fancy dress and enjoy the cheers from the crowds as you whiz by.

Just smile

Even if you’re having a tough time out there, just smile. If you smile every time you see a camera en-route, you’re likely to sail through the race. A recent study found that even forced smiles can decrease your stress and make you feel happier. After all, you’ll treasure the race day pictures forever so you want to be smiling on them!

Until next time,

Mohsin Salya

Getting muscle cramps is inevitable when you’re a runner, it’ll happen at one time or another. Sometimes you can get them at specific times, like when you’re running a marathon, and it’s also common throughout the summer.

In this post I’ll be looking at why we get muscle cramps, when we get them and how to prevent them.

Why do I get muscle cramps when I run?

The most frustrating thing about muscle cramps is that they seemingly come from nowhere, and even more frustrating when it’s in the middle of a race.  Although the cause of muscle cramps is still somewhat unknown, there are some theories out there on the different kinds of cramps.

The first type is thought to be muscle overloading and fatigue cramps from overuse. This cramping is painful often in the calf muscle as that is the one being overworked. The second type is an electrolyte imbalance muscle cramp. These can develop due to extensive sweating and low sodium levels, and so these cramps may occur even if there is no muscle overuse. This type can also occur in multiple muscle groups, not just the calf.

It’s important to try and determine which type of muscle cramp you are most prone to getting when you run, so that you can try your best to prevent them.

How do I stop muscle cramps when running?

Sometimes muscle cramps can be worked out, but unfortunately more often than not they persist and you just have to wait it out.

If you have a muscle overloading and fatigue cramp, this can occur from repeated or extended loading of a particular muscle group and muscles that are in a shortened position. For example, the calf muscles are very vulnerable as they remain in a shortened position while running. A few things you can do to immediately treat this type of camp include:

• Passive stretching and massage
• Active contraction of the antagonist muscle (e.g. contracting your hamstring to stretch your quadriceps)
• Icing the affected muscle group

The electrolyte imbalance muscle cramp is typically a result of extensive sweating and significant electrolyte losses – especially sodium and chloride. Dehydration is very often an underlying issue also, especially if you have a poor daily intake of fluids and electrolytes. This type of cramping is intermittent, as opposed to constant.

A few things you can do to immediately treat this type of camp include drinking a high-salt sports drink, or alternative add 3 grams of salt into 0.5 litres of regular carbohydrate sports drink. It’s also beneficial to massage and ice the area to help relax the muscles.

How do I prevent muscle cramps?

If you find yourself having muscle cramps more and more regularly, there are a few things to try to help deter them.

• Reduce your exercise intensity and duration
• Improve your conditioning and range of motion
• Make biomechanical adjustments
• Practice relaxation when exercising

Until next time,

Mohsin Salya

So, you’ve done your quota of half marathons and you’re thinking about taking on a full one. How easy is it to make the transition? Although the full marathon is twice as long as the half, the strategy isn’t actually too different. You’ll want to give yourself enough time though, and choose an appropriate training plan. In this post I’ll be sharing my best tips on how you can progress successfully to the full marathon distance.

Choose the right race for you

It makes sense that when you’re doubling your race distance, you choose a marathon that speaks to you motivationally and that you’re excited to run. It’s also a good idea to choose one that’s more flat than hilly to start off with. All these elements combined will result in maintaining your motivation and improving your success rate. It’s always a good idea to choose your hometown as your fist race, as you’re more likely to have the support from your friends and family that attend to cheer you on.

Give yourself time

It’s a time consuming thing, training for a marathon. Most training programmes are 16 to 20 weeks, to allow for the build-up in long-run mileage. It’s also to allow for the little things in life that get in the way and sometimes can’t be avoided. Marathon training takes time out of your life, especially on weekends or evenings, so it’s wise to make sure you are able to commit the time. You can always find a season in your life that allows more time to train, such as the long days of summer.

Look for the right training plan

There are so many different training plans out there, it can get incredibly confusing knowing which one to go with. As a rule its best to stick with the type of plan that worked for you when you were training for the half marathon. This may be a plan that includes three of four runs per week, or one that has you running more. It’s a good idea to use a plan with a first week that closely resembles your current training, so there is a smooth transition. I’ve got a collection of training plans on Pinterest, check them out and find one that’s right for you.

Take it a step at a time

Training for and running a marathon can be daunting mentally as well as physically. Break down your training plan week by week so that you can deal with it bit by bit. Print off your training log and put it somewhere you can see it, such as on the fridge. Week by week you can check off your workouts and visualise running further. Break up longer runs by running a series of shorter loops in your neighbourhood, or stop every 10 to 15 minutes on long runs to take a sip of water and walk for a minute or so. These kinds of tactics will help you to mentally break down the distance and finish it.

Good luck with training!

Mohsin Salya

In my last post I explained how, in order to be a truly great runner, you need to have mental toughness as well as physical ability. If you want to be at your absolute personal best, training mentally is equally as important as training physically. In this post I continue to delve into the practice of mental strengthening, suggesting how you should be improving your mind as well as your body.

Create a positive mindset for yourself

Having the right mindset will make or break how easy it is to gain a tougher mental attitude. As John Ford once said, “If you think that you can, or can’t, you’re probably right”. As corny as that may sound, you show me a successful runner who didn’t invest the time and effort into practicing and building a positive mindset. Developing a positive mindset normally comes down to your self-dialogue – the way and how you talk to yourself on a daily basis.

How? There are mental exercises you can do on a daily basis. Build up the habit of listening to what you are saying to yourself on a daily basis. Make note and analyse. Be aware of the tone of voice you use, the timber and the speed. Additionally, try and work out how it can differ. For example, how is it when you’re afraid, confident, or happy? The bottom line is, if you keep saying to yourself “I’ll never be able to do this” before a run, then you’re shooting yourself in the foot. Another powerful tool is to use mantras. Self-talk is mostly subconscious, so make an effort to overcome the negativity that you may not be aware is creeping into your mind. Statements such as “I can do this” and “I’m capable” are examples of simple yet effective positive mantras.

Set the right goals

You’ll probably never achieve any kind of mental toughness in any area of life, if you fail to set yourself some goals. This is because setting a goal keeps you driven and motivated to achieve more. You’re training becomes more meaningful and decisive, instead of just going through the motions.

How? Well that’s pretty simple. Ask yourself what it is you actually want. Do you want to complete your first marathon? Do you want to get faster? Or maybe just stay in decent shape? Whatever your goal is, just set it, go after it, and let the universe do the rest. The key is to have a clear and concise, yet challenging, goal for each training session. Maybe that means improving your form, working on your speed, increasing mileage or tackling adverse weather conditions. Take it one session at a time, with one clear goal at a time, and don’t take on too much at once.

Hopefully these tips will help you become a mentally strong runner, good luck!

Until next time,

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

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

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

Hi, welcome back to the Mosin 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 this 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, I’m sharing with you the Wings for Life World Run, and more specifically the Dubai version.

Wings for Life World Run

The Wings for Life World Run started out as a simple idea – what if you could get the whole world running on the same day at the same time? And that has been one of the unique selling points of this marathon which is held all over the world.

The other unique selling point of this marathon series is that it is 100% for charity. Wings for Life’s mission is to make spinal cord injury curable, and after two years of planning, CEO Anita Gerhardter was successful in making the marathon series a reality.

However, there’s also a twist. Equipped with sensors, The Catcher Cars are vehicles that will literally catch the runners not running towards a finish line, but away from the finish line that chased them. These cars are usually driven by some very recognisable faces, previously including Formula One driver David Coulthard, Paris-Dakar champion Marc Coma and Stratos jumper Felix Baumgartner.

The marathons are open to absolutely everyone – from fun runners, ultrarunners, global contenders and wheelchair users. The race starts at 11am UTC in all countries worldwide, making this a truly unique marathon.

Dubai

For three years now the Wings for Life Word Run has been held in the second largest emirate, Dubai. Symbolic for its skyscrapers and high-rise buildings, Dubai houses the world’s tallest building – the Buri Khalifa.

Runners of the Wings for Life World Run Dubai will brave the 45 degree heat to run for those who can’t. The marathon is whatever you want it to be – a fun 5k race, a 10k race, a marathon race or whatever distance suits you!

The race starts in Dubai at 3:00pm local time on May 7 2017. 30 minutes after the start, the Catcher Cars will set off, chasing runners until the last female and male are caught. Registration costs 195.00 AED, and 100% of all the registration fees to straight to Wings for Life-funded spinal cord injury research projects.

More information about where to find the Wings for Life World Run of your choice can be found here.

Until next time,

Mohsin Salya

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