If you are an experienced runner you may think that a 10k is ‘only 6.2 miles’. But the 10k requires both decent speed and a strong level of endurance. Whatever your level of fitness, a 10k run requires appropriate training and preparation.

Today I want to share some tips I found on a guest post by Laura Norris, a certified running coach, on bloglovin.com. Here, she gives some great advice on how to prepare your mind and body.

1 – Think about pace

For a beginner, the prospect of a 10k may be daunting. You need to focus on building your endurance rather than speed in order to complete the distance without causing a great deal of stress on your body. Bear in mind the time it takes to complete it too – new runners should aim for around an hour.

For the more experienced runners, you should look to complete some speed work early on in your training. As you approach the race you should move towards your steady 10k pace so you can become familiar with your goal speed before the big day!

2 – Don’t train on a track!

10k races are rarely held on a race track so you shouldn’t be training on one. You need to prepare yourself for the terrain you will be running on during the race itself. Get used to inclines and uneven surfaces. The last thing you want on the day is to run out of energy because you weren’t prepared for a hill!

3 – Add in a long run

When training for a 10k you might not have the time to complete the distance regularly, meaning your training sessions are shorter. This is to be expected, but you should aim to add one long run into your training schedule every week. The long run should be relative to your weekly mileage.

Laura advises that beginners should aim for one hour – this should be around six miles and will give you a feel for the actual 10k. More experienced runners should work towards completing two hours – around 12-15 miles. She explains: “Long runs will help create an aerobic base that is necessary for running fast over the 10K distance.”

4 – Prepare mentally  

However well you train, you’ll certainly feel the last two miles of your 10k. The best thing to do is mentally prepare for the physical discomfort you might feel.

When you hit this point, you should carry on. Don’t give up! However it is very important that you understand the difference between discomfort and pain for runners. Don’t push yourself if you start to feel pain during your run, but a little discomfort will probably give you the push you need to make it across the finish line.

5 – Spilt the race up 

This point can also help with your mentality during the race. Knowing where you are, and what pace you should be aiming for, should help you feel in control.

You can section the race into as many pieces as you need to get you through, however Laura suggests splitting the race into three sections, each just over two miles long. Taking the first section at a slower than goal race pace, you should then move up to a steady 10k pace for the second section, before ramping it up gradually so by the last few minutes you are running as fast as you can sustain.

Until next time,

Mohsin Salya

So you’ve decided to run a marathon – which is great! However, when you’re a complete beginner the thought of it all can be a little daunting and you may not know where to start.

Today I wanted to share some beginner’s tips with you, so you have a bit of an idea on where to start your marathon training journey.

Prepare Mentally

The most important thing you can do before the physical activity begins is to prepare yourself mentally. It’s vital to accept that one or two missed runs isn’t the end of the world, and to also accept that there will sometimes be runs that aren’t as good as others. These runs may make you question why you started in the first place. However – you need to keep reminding yourself that it isn’t just about the workout, it’s about mentally believing you can cover the distance. Take a look at everything you’ve already accomplished, and then keep going.

Praise Yourself

You can never praise yourself too much! Each time you pass a new milestone, feel free to shout it from the rooftops. It may be a small step to you that isn’t worth mentioning, but you’re more likely to believe in yourself if you give yourself praise each time you reach that goal. With less than 1% of the population taking part in a marathon, you’re really doing something amazing!

Work out a strategy

It’s key to work out a strategy – but not training plan. With a strategy plan you enable yourself to reach a particular goal. A solid strategy will enable you to better handle those bumps along the way, with a backup plan and tactics in order to keep your training moving. A training plan is simply a calendar of workouts, and a strategy is much more than this. A strategy also enables you to determine how reaching your goals will fit in with your life. For example, the schedule may need adjusting to any family commitments or weekend plans you may have.

Consistency

For any kind of training, consistency is key. It will be extremely helpful to you to run at the same time or on the same path on certain days, in order to help provide a natural rhythm to your life as a runner. This is especially important for the first 18-24 weeks of training, as it makes your strategy easier to follow through with.

Until next time,

Mohsin Salya

If you’re thinking about starting running for leisure, to keep fit or to take part in that marathon you’ve always wanted to, there are definitely a few things you need to know beforehand. Today I’ll be sharing some of these with you, as this will ensure a smooth and safe transition to becoming a true runner.

Running gets easier

It may sound like a cliché people throw around at you when you first start running, but this truly is one of the most profound lessons you ever learn when you are just starting out. When you start out, the high impact nature of the sport can take a toll on your body, which can lead to soreness, cramps and blisters. Even mentally it can take a toll, and it isn’t uncommon to suffer from burnout or mental fatigue.

However, as you get stronger and fitter, your body will adjust. The quickest way this will happen is to run at least 3 times a week when you first start out, sticking to a routine and scheduling your sessions just as you would a work meeting or family event. Don’t go running long distances from the start, build up to them realistically and gradually increase your mileage.

Running doesn’t cancel out a bad diet

It is true what they say – you are what you eat. It’s very easy to put on any weight that you have lost from running, and there is no amount of running you can do that balances out a bad diet. Your body needs the right kind of nutrition to run at its best, whatever your fitness goals.

If you don’t fuel yourself with the right food, the chances are you will struggle when running. As a result, you’ll blame it on the running when it’s your diet choices that are the culprit. Ideally you want to be eating complex carbohydrates, lean protein, and healthy fat. Stick to these food groups and you’ll find it a lot easier.

Running is a mental game

If you don’t train your mind the same as you train your body, you will definitely find the whole process a lot harder, and in turn fall short of achieving your personal goals. To become the best runner you can be, you need to accept the fact that your inner state (thoughts, feelings and emotions) and your outer state are related, and one has an impact on the other.

It’s important to believe that you can go the extra mile, and that all of the discomfort you are feeling during your run won’t last forever. Once you build up enough mental and physical endurance, that discomfort will become less and less.

Bad weather doesn’t exist

This is possible one of the toughest lessons you’ll learn throughout your running journey. If you’re going to become an all year round runner, you will have to learn how to keep your runs consistent under all sorts of weather. You can’t afford to believe that it’s too cold in the winter and too hot in the summer.

You have to try and remember that running in bad weather won’t kill you. Once you have the right attitude, it’s completely possible to run when the weather isn’t perfect. And once you start truly believing that, the run will be over before you know it.

Until next time,

Mohsin Salya

Some runners sometimes shrug off the importance of strength training when it comes to avoiding injury and improving performance. However, strength training should be part and parcel of your training program, as it will help you in many ways, including avoiding injury and improving your performance.

One of the regions you should be focusing on as a runner, to increase strength and mobility, is your hips.  The hips are one of the most important, and yet ignored, aspects of biomechanics. Hip weakness is a major injury root-cause, so when it comes to warding off running pain (especially knee pain), your hip strengthening exercises are some of the most important you can do.

By committing to a hip strengthening routine two to three times a week, you can increase stability and support of your core region. By starting with one set of eight reps and gradually building on it so that you are doing three to four sets of 12 to 15, you should start noticing major improvement in less than two to three weeks. Here are some suggestions:

Single Leg Bridge

• Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides. Lift your hips, tone your thighs and squeeze your glutes.
• Next, raise your right leg up in the air as straight as possible, keeping your foot flexed and extending it whilst raising your lower back. Lift your hip as high as possible by engaging your abs and pressing down through the left heel.
• Hold the position for five to ten seconds, and then lower your hips to lightly touch the ground. Now switch legs.

Donkey Kicks

• Get on all fours, with your hands directly under your shoulders and your knees under your hips, and your wrists aligned under your shoulders.
• Draw your abdominals in as you gradually lift your leg behind you until it’s almost parallel to the floor, with your knee bent and your foot flexed.
• Hold this position and pulsate your flexed foot towards the ceiling by engaging and squeezing your glutes. Keep the motion small and controlled with the muscle doing most of the work.
• Focus on the muscle, and avoid using momentum. Also make sure you keep your back straight and spine in a neutral positon.
• Lastly, return to the starting position and complete one rep.

Bird Dog

• Get on all fours on your hands and knees with your palms flat on the floor and shoulder width apart. Your knees should be directly under your hips and your hands beneath your shoulders. Make sure to keep your lower back and abdomen in a neutral position.
• Next, engage your core to keep a good balance. Raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.
• Hold this position for three to five seconds, and then return to the starting position and repeat.

Until next time,

Mohsin Salya

It probably goes without saying, but if you want to perform to the best of your ability when running, it’s vital that your warm up routine is right.

When you start running cold, your body is going to take time to get into its optimum running mode. You’ll be inflexible and stiff, and your body will inhibit your natural stride. By warming up correctly, you’ll start your run without limitations. There are not only physical benefits to warming up, but also psychological – you’ll know in your mind that you’re ready for that run.

Warming up should never take more than five minutes, so it isn’t too much effort and it isn’t too time consuming. Here I’ve put together four warm up techniques to get you ready for your run.

Hamstring stretch and hip mobiliser

1. Stand upright and sideways on to a wall
2. Keep your weight on the leg furthest from the wall, and balance with your hand closest to the wall
3. Swing your non-standing leg backwards and forwards 15 times
4. Repeat on your other leg

Hip abductor mobilisation, gluteal and iliotibial band

1. Place both hands on a wall and lean slightly forward
2. Swing your right leg to the left, across your body and pointing your toes in the air as they reach the furthest point of motion
3. Swing your leg back across your body and as far to the right as is comfortable, again pointing your toes upwards as they reach the highest point
4. Repeat this 15 times, and do the same on your other leg

Knee lift and hip rotation

1. Stand on one leg, supporting yourself on a wall if necessary
2. Raise your non-standing knee directly upwards to hip height
3. Keeping your knee at hip height, move outwards as far as is comfortable and then slowly lower to the ground
4. Repeat 15 times, and then do the same with your other leg

Iliotibial band and oblique stretch

1. Stand with your legs crossed with your feet close together. Start with your left leg behind your right
2. Raise your right arm so that it is pointing straight up
3. Gently stretch to the left, without leaning forwards or backwards and hold for 20 seconds
4. Repeat starting with your right leg behind, raising your left arm and stretching to the right

Until next time,

Mohsin Salya

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.

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

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

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

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