One of the most daunting things for runners, especially beginners, is overthinking how to control your breathing whilst running. Shortness of breath can even make you consider why you’re even running in the first place. However, with a little bit of self-coaching you can train your heart and your lungs to work synonymously, and managing your breathing whilst running will become much easier.

I came across this infographic from Tribe Sports, which I think provides some amazing tips on how to control your breathing as a runner. Hopefully it will help you on your way to running your best marathon yet.

Until next time,

Mohsin Salya

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

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

It’s an age old question – what should I eat when training for a marathon? With all the conflicting advice and all the different information out there it can be tricky to know just what food plan to stick to throughout your training.

While there isn’t just one specific super food that works for everyone, my guidelines and advice on nutritional requirements and timings will hopefully help you find the perfect food for your pre-run snacks or meals.

Small snacks

• Energy bars – these are great to eat on the go, plus they are easy to digest and light on the stomach. However, it’s best to avoid diet products as these often cut the carbs, and the carbs are what you’ll be needing. Something like a granola bar is a great way to eat more natural, but still get the energy you need.
• Banana – You may already know that a banana is a good option, but don’t underestimate just how high in carbs and potassium these are.
• Small bowl of oatmeal – Oatmeal tends to have a good amount of fibre. It can be a good option for runners who can’t eat close to running but need something to sustain them.

Medium snacks

• Toast with peanut butter and jelly – This favourite is tasty and good for you. It’s easy to digest and light on the stomach – exactly what you’re looking for pre-run.
• Wheat bagel with peanut butter or cream cheese – This is a little more substantial than the toast, and provides a small dose of protein to help keep hunger away.
• Yoghurt and granola – You can’t go wrong with this mixture of simple and complex carbs, providing 360 degree energy for your upcoming training.

Meals

• Turkey tortilla wrap – Slices of deli turkey wrapped in a flour tortilla with shredded vegetables. This will fill you up and also provide long-lasting energy with extra protein, which will aid in muscle recovery.
• Liquid meal – A liquid meal such as a breakfast shake is a great choice, as long as it’s high in carbohydrates and low in protein, fat and fibre.
• Grilled salmon with brown rice – Everybody knows fish is good for you, and this meal is low in protein and fat with plenty of the low-fibre carbs you need for a great run.

Until next time,

Mohsin Salya

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

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

Hitting a wall

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

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

What does it feel like?

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

How do I prevent this?

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

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

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

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

Until next time,

Mohsin Salya

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

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

Monster iSport Strive – from £23

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

Senheiser PMX 686G Sports – from £80

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

KitSound Outrun – from £48

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

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

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

Until next time,

Mohsin Salya

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

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

Hamstrings

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

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

Calves

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

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

Quads

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

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

Until next time,

Mohsin Salya

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

Infographic transcript

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

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

Week 1

Monday – Rest

Tuesday – 18 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 24 minutes

Week 2

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 24 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 3

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 24-32 minutes

Week 4

Monday – Rest

Tuesday – 27 minutes

Wednesday – Rest

Thursday – 30 minutes

Friday – Rest

Saturday – Rest

Sunday – 33 minutes

Week 5

Monday – Rest

Tuesday – 24 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 36 minutes

Week 6

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 28 minutes

Friday – Rest

Saturday – Rest

Sunday – 23 minutes

Week 7

Monday – Rest

Tuesday – 28 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 25 minutes

Week 8

Monday – Rest

Tuesday – 28-30 minutes

Wednesday – Rest

Thursday – 25 minutes

Friday – Rest

Saturday – Rest

Sunday – 5K

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