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

When we think about treadmill running, we sometimes consider a second-class form of running. However, there are times when even the strongest opponent will hop on the treadmill for a workout.

There’s no doubt that running indoors on the treadmill can be incredibly effective. It’s also safer, due to the fact that there’s no uneven terrain, no icy patches or road running. Most importantly, treadmill running is convenient and consistent – you get the same run every time and you get to run in a temperature-controlled environment with similar terrain and conditions.

So if you’re thinking about hopping on the treadmill, I’ve put together some tips to bear in mind when switching from outdoor to indoor running.

Test your fitness

One of the biggest challenges to moping indoors is trying to reconcile the fitness that you know you have outdoors with what you are doing for your workouts on the treadmill. There is a proper test you can do for this:

1. After a quality warm up, run a 3 mile time trial effort
2. Start with the effort you know you could run a 5k outdoors
3. Evaluate how you feel every ½ mile, starting at the 1 mile mark, adjusting the pace faster or slower as needed
4. At the end you’ll have your new high-end pace and heart rate

Focus on your cadence

The biggest difference you’ll notice between running outside and indoors is that a treadmill on the ground is moving while you stay in place. You’ll particularly notice this when taking note of your pace. For example – an 8 minute mile on your regular run may give you a heart rate of 150bpm and a perceived exertion level of 7, however that same pace on the treadmill has your heart rate at 140bpm and feels more like a 5.5 than a 7. But it’s important not to be disheartened about this, as you can quickly turn it into an advantage by using it to improve your form.

Increased cadence is the easier part of running faster, and the treadmill is the perfect place to get this done. On the treadmill you have a timer right in front of you and little else to distract you. You can also hear the strike of your foot and will be able to find the right spot for your foot placement.

This Treadmill Pace Conversion Chart is really useful.

Use the incline to your advantage

Running on a flat treadmill is comparable to running down a slight decline on the open road. You’ll be tempted to over-stride a bit and lose your natural running form. However, standard treadmill protocol is to set the incline at 1% as standard for all your runs. As you begin to improve on the treadmill, it will feel natural to increase the running speed – but it’s important to remember this won’t really translate to the open road. Instead of just going faster, challenge yourself by increasing your base incline amount. Alternatively, try to alternate between incline and speed adjustments.

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

If you’re new to running or you’re a regular marathon runner, increasing your running speed is more than likely at the top of your priority list.

The most effective way to run faster is ultimately to run more miles. In this post, I’m going to share with you some creative training guidelines that have helped me improve my running speed.

Strength train

A runner’s orientated strength training routine is sure to help you strengthen the key muscle groups you use the most, for running that is not only faster but injury free too. The stronger your leg muscles are, the more force you’re able to generate and absorb.

In order to keep you straight and running tall, you will also need a strong upper body. This is another element of speed running that can help you improve speed.  A strong core is key, as muscles such as the upper and lower abs, obliques and glutes can improve your running performance and economy. This is because you tap into more force on the road while cutting the amount of energy your body loses through lax muscles and joints.

Drill training

Another kind of training you can do to improve running speed is drill training. Speed drills can improve your running form and efficiency, as well as boosting your stride tempo and overall running speed. This is definitely a two-birds-with-one-stone kind of training method.

There are plenty of different drills you can add to your training program. One example is acceleration strides.

Head for the hills

Studies have shown that doing even one hill repeat a week (which in most cases is enough) can help you build muscle strength, boost speed and increase your running efficiency. This is also done without the risk of injury.

There are many ways you can incorporate hill training into your program, but the most effective way to improve speed is by doing short uphill sprints. These are basically an advanced version of the classic sprints.

Plyometric training

Plyometric training is a whole training program revolving around jumping, and is also known as explosive training. It can boost your endurance, agility and speed through explosive power movement. It has been proven in studies to improve your running economy as well as efficiency and running speed.

If you don’t have time for a full plyometric training session, then you can just do three to four drills after completing an easy run, or add 10-15 minutes of jump exercises to your regular strength training workouts.

Until next time,

Mohsin Salya

Even if you absolutely love to run, you can’t run all the time – this will just set you up for injury and burnout. Runners are well known for having imbalances and weaknesses, as running is a high-impact, repetitive motion. Therefore, switching up your routine by adding group fitness classes can address the holes in your fitness. Not only that, but it will mix things up in a social and fun environment.

However, with all the different fitness classes on offer, knowing how to pick the right one can be confusing. In this post I’ve listed my suggestions on which fitness classes runners will get the most benefit from.

Treadmill classes

This is the perfect stepping stone for runners who are new to group fitness classes. Treadmill classes combine approximately 30 minutes of intense running intervals with another 30 minutes of strength training. This is done in a high energy studio with loud music, which is great for motivation and a definite change from your usual quiet run. These classes are great for encouraging you to push yourself harder and introduce you to speed and tempo work.

CrossFit

CrossFit focuses on total-body strength and power moves, including squats, deadlifts and thrusters. Because of this, it can be a complete game changer when it comes to optimising your running efficiency. With CrossFit, you get a huge upper body component that other runners may overlook. The stronger your upper body, the more your body can stay in control and work as a single unit rather than having your upper body flail around like many other runners’.

Indoor cycling classes

The biggest benefit of cycling is that it’s low impact. As a runner hitting the pavement regularly, this can take its toll on your joints. Taking part in some cycling can enable you to take some stress off your joints whilst still getting a great cardiovascular workout. Even though running and cycling are both lower body dominant exercises, cycling emphasizes a slightly different blend of leg muscles then running does. When it comes to reducing the muscular imbalances and preventing injury, this is critical.

TRX classes

TRX (Total Body Resistance Exercise) naturally challenges the core and the stability of the body, which is incredibly important in running. When working with a TRX, you will learn how to fight instability, which will come in handy when you’re out running and are getting fatigued. It will also help with different types of running, such as when you’re trail running.

Until next time,

Mohsin Salya

There are so many different running shoes on the market these days that when it comes to choosing a new pair, the decision can get overwhelming. There are good and bad reviews for all pairs, there are specific pairs for a certain type of running and there are different types of arch support. In this blog post I hope to clear some of the confusion, and give you my personal pick of the best running shoes in 2016.

Road

Adidas Adistar Boost ESM

• Arch support: Stability
• Use for: Daily running
• Price: £242 from Amazon

Although these are pricey, the Techfit flexible upper unit provides seamless support for ultimate comfort when running, The Boost mid-sole technology offers energy retruns whilst also making sure the foot is well supported, whilst the Formotion technology adapts to the running surface to make sure that the running experience is smooth and responsive. Although one of the more expensive shoes, these are well worth every penny.

Nike Flyknit Racer

• Arch Support: Neutral
• Use for: Competition
• Price: £130 from JD Sports

The Nike Flyknit Racer offers a lightweight and flexible competition shoe. The relatively low stack height provides great mobility, whilst offering a very well-cushioned experience. This shoe is great if you’re looking for a super light shoe with great mobility, and are suitable for a range of athletes.

Brooks Launch 3

• Arch support: Neutral
• Use for: Daily running
• Price: £69 from Cotswold Outdoor

Air Mesh material on the upper makes the Brooks Launch 3 ultra-breathable, whilst the 3D Fit Print maintains the structure of the shoe but still promotes flexibility. These shoes definitely have aesthetic appeal, whilst on the technical front high abrasion resistant rubber offers responsiveness and durability.

Trail

Salomon Speedcross 3

• Arch support: Neutral
• Use for: Daily running
• Price: £60 from Amazon

The Salomon Speedcoss 3 shoes give an all-round great ground feel, and the Sensifit and Endofit features ensure that they give runners a precise and comfortable fit. The shoe features a quick lacing system for easy-on and easy-off, and also has anti-debris mesh which is really effective. A great all-rounder trail running shoe, it is available in a variety of different colour options.

Asics Gel Venture 5

• Arch Support: Neutral
• Use for: Daily running
• Price: £89 from Amazon

The 5^th version of the Asics Gel Venture offers a better grip than previous versions, and provides more than enough support. For added durability, the shoe features the Asics High Abrasion Rubber and also has Rarefoot Gel Cushioning System for shock absorption and smooth transition. This shoe is ideal for light trail running and a great partner for everyday running and training.

Merrell All Out Charge

• Arch Support: Stability
• Use for: Daily running
• Price: £36 from Sports Direct

This is a great affordable option that is lightweight, flexible and comfortable. It has the Merrell HyperWrap 360 Degrees Fit System technology which keeps the foot in place for agility and natural stability. If you want exceptional cushioning and support at an affordable price, these are the daily trail running shoes for you.

As always, do your research and read plenty of reviews before settling on a shoe, and it’s always recommended that you try on before you buy.

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