It’s incredibly important to make sure you stay motivated during your running strategy and marathon training, however at times this can be challenging. It’s a challenge not only for beginners, but also for experienced marathon runners – we’ve all been there.

I want to share some tips with you that have helped me stay motivated throughout my marathon training, and hopefully they will help you too.

Remind yourself of your goals

Let’s be honest – training can get difficult. Being reminded of your goals when training for a marathon can be that last ditch effort to get you of the door. So, putting reminders of your goals in the situations or places that present the biggest barriers can be a great motivator. For example, if you run after work, put your goal on the dashboard of your car. When you try to talk yourself out of driving to the gym, you see your goal staring you in the face. Ask yourself “how much do I want it today?” – This is perfect for if you need a little reminder or nudge once in a while to keep yourself on target.

Get your friends involved

Run with friends. It may sound simple, but you can’t underestimate the social side of running. It is one of the most common reasons people start and carry on training for a marathon. Not only that, but it takes your mind off the task in hand when you’re with other people. You could find a local running club or gather some friends or colleagues to run with you and make every session both easier and more enjoyable.

Mix it up

It’s really important that you prevent running from getting boring, and it’s actually quite easy. Introduce variety into your running sessions and try something different. Introduce hill repeats, a track session or signing up for a trail race. Even running a new route or different place can freshen up your routine and make it exciting again.

Run for a good cause

If you’re not already raising money for a charity in the marathon you’re running, then signing up to fundraise will give you a massive motivation boost. Knowing that what you’re doing is for a good cause and will provide funds to a charity that means something to you can help keep you going when you’re lacking in motivation.

Book your post marathon meal

After the sacrifices you’ve made, it’s finally time to let your hair down after the marathon and enjoy the things you may have given up in exchange for a runner’s body. Pick your favourite restaurant, your favourite people and your favourite wine and book your post marathon meal. Having something solid and enjoyable to focus on will definitely help get you through all the training. If there’s ever a time to eat and drink what you like, it’s after you’ve completed a marathon!

Until next time,

Mohsin Salya

The 10k should be celebrated as it’s a great distance, whatever your level. It’s a great progression for those who have completed a 5k and a challenge for marathon runners due to the change in pace.

In my last post I shared five fantastic tips for mastering the 10k which came from a guest post by Laura Norris, a certified running coach, on bloglovin.com. In this post I will run through the remaining five tips giving you everything you need to train for a 10k, regardless of ability.

6 – Building strength

Yes, you’ll need plenty of strength from your leg muscles for running. The stronger your legs, the faster and longer you’ll be able to run, but it’s not all about your legs. Having a strong core and upper body will strengthen your overall form, and improve your running technique too. Laura recommends including at least two days of total strength training in your 10k training prep – and I agree!

7 – Tempo run

What is a tempo run you might ask? A tempo run is one that is at a slightly slower pace and a shorter distance, usually 3-5 miles. Laura explains that there are two main forms of tempo run. Either using cruise intervals of 1-2 miles or completing a continuous 3-5 miles each at a tempo pace.

Providing further guidance she says “If you run 3-4 days per week, devote one day to speed work and alternate each week between a tempo run and faster speed intervals. If you run 5 or more days a week, you can include both tempo runs and faster intervals each week, as long as you include an easy run or rest day in between them.”

8 – It’s not all about speed  

Slow your training down. I know we have mentioned tempo runs and speed workouts but these should only make up part of your training as you risk injury or burn out if you complete these every day.

It is recommended that 80%+ of your training is actually done at a slower pace than you expect to run in the final race! Completing the majority of your training at a slower pace will ensure you push yourself harder in speed workouts and improve your overall performance.

9 – Pre race meal      

Completing a 10k does not require a great deal of meal planning or carb-eating as it will not deplete your glycogen stores or strip you of all your energy – although it may feel that way!

On the flip side, don’t try to complete the run on an empty stomach. You should aim for a normal size meal which isn’t too carb heavy, as this might actually weigh you down.

10 – Celebrate every run  

Whatever the distance, every run should be celebrated. Whether short and fast or long and well-paced, each one is an individual accomplishment.

Marathon runners may think it’s ‘just a 10k’, but by increasing the pace and setting personal goals, a 10k can be just as difficult as a marathon! Your mentality is very important when training for a running event.

And there you have it, 10 great tips on how to master the 10k!

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

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 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.

We all know just how hot and bothered we can get after a run, and in the summer this is even more exaggerated. It can sometimes feel the hardest to go out for a run when it’s the height of summer outside, but these simple tips will help you manage it better.

Drink just the right amount of water

We all know how important drinking water is in the warmer months – but did you know you can drink too much water? This can wash away the electrolytes your body needs to function properly. It’s called Hyponatremia and it is just as dangerous as dehydration. The American College of Sports Medicine recommends the following guidelines:

• At least 4 hours before exercise = drink 16 to 20 ounces of fluids
• 10 to 15 minutes before exercise = drink 8 to 12 ounces of fluids
• If you’re exercising less than 60 minutes = drink 3 to 8 ounces of fluid every 15 to 20 minutes during exercise
• If you’re exercising more than 60 minutes = drink 3 to 8 ounces of a sport beverage every 15 to 20 minutes during exercise (those exercising for a long period of time when it’s hot may need a sports drink to replenish electrolytes and carbohydrates lost)

Lower your body temperature before you run

Studies have found that lowering your body temperature (pre-cooling) before you go for a run ca reduce heat stress and improve performance. There are a few ways you can do this:

• Hang out in a highly air conditioned room
• Apply ice packs to your body (but not directly – be sure to use a towel between the pack and your skin)
• Stand directly in front of a fan for 10-15 minutes

Add salt to your water or sports drink

This one is great for ‘salty sweaters’. If you notice streaks of white on your clothes after a hard run (or even on your face or body) you might be an extra salty sweater. This means you lose salt at a high rate when you sweat.

Having too much sodium in the blood (either by drinking too much water or sweating out a lot of it) is dangerous and can lead to hyponatremia symptoms. These include nausea, vomiting, headache, confusion and muscle weakness. This can be prevented by drinking a sports drink instead of water, to help get your electrolytes back in balance. You could even add ½ tsp of salt to your sports drink if necessary.

Run before or after the sun rises

This may seem like an obvious one, but is one of the best ways to ensure a great run in the summer. If you’re a morning person then this is definitely the option to go for. Temperatures can be significantly lower than they are when the sun is high in the sky, making that run really comfortable.

Until next time,

Mohsin Salya

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

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

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

Correct

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

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

Incorrect

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

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

Until next time,

Mohsin Salya

If you live in an area with tors, pikes and braes, then you will have no option but tomaster the art of hill running. Of course hills can be seen as an obstacle, they are certainly tough and challenging, however, as you’ll be aware, they’re also pretty good for you and your running.

Training on hills improves leg-muscle strength, quickens your stride and develops your cardiovascular system to name just a few advantages. In as little as six weeks of regular hill training you can expect a significant improvement in muscle power and speed, making the process feel much easier. In this post I’ll be sharing some pointers to help you tackle those hills as easily as possible.

Going Up

Its important not to feel daunted by the prospect of the hill in front of you. Get yourself mentally prepared to tackle it, and don’t let it intimidate you. By following these steps, it will be easier than you think.

• Shorten your stride as you start to run uphill – don’t try to maintain the pace you were running on the flat.
• Take ‘baby steps’ if necessary to try and keep the same rhythm you had on the flat ground.
• Your posture should be upright – don’t lean forward or back. Your head, shoulders and back should form a straight line over the feet.
• Keep your feet low to the ground.
• If your breathing begins to quicken it may mean that you’re either going too fast, over-striding or bounding too far off the ground as you run.
• With each step, use a light ankle-flicking push-off, not an explosive motion which will waste energy.
• Accelerate gradually into the downhill.

Coming Down

The most common mistakes runners make when running downhill are either sprinting (which causes severe muscle soreness), or constant braking (which fatigues the quadriceps). The pace you want to aim for is somewhere in-between.

• Try to visualise gravity pulling you down the hill – it’s a mental exercise that is very effective.
• Try to maintain an upright body posture, as before.
• Don’t let your feet slap on the ground when you’re running – step lightly and don’t reach out with your feet. Slapping can be a sign of weak muscles in the shin area, which may mean you need to strengthen them.
• As you increase your pace, rather than longer strides, focus your efforts on a quicker turnover. Though your strides can be slightly longer than normal.
• The key is to stay in control – when you start, keep your stride slightly shortened and let your turnover increase. When you feel in control, gradually lengthen your stride.
• If you start to feel as though you’re running out of control, shorten your stride until you feel you have control back again.

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