== This site is dedicated to making you a better runner, whether you're a beginner or a competitive athlete. Many of the articles are general in nature, but specific attention is given to the marathon and ultramarathon distances. I don't claim to have any specific training beyond my own experience as a competitive ultrarunner and I advise you to [[FellrnrTrust No One]] - Running. I'm a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the universe [[Science of Running]]. I also believe that [[Documentation Is Evil]] and everything therefore try to keep things short and to the point. You can [[Contact Me]] to ask questions, suggest articles, or to disagree with what I've written. __NOTOC__=Running for Beginners =''Main article: [[Running for Beginners]]''
This site is I started running in my collected tips 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice around running. Before reading anything elseI've listed the core advice and answers to common questions in [[Running for Beginners]], which includes a plan for [[Starting to run]], advice on [[Motivation]], check out the most important tip - critical tips such as [[Cadence]], and more. =Advanced Running=''Main article: [[Documentation Is EvilAdvanced Running]]''
If you've been training for a few years and you've mastered all the [[Running for Beginners| foundations of running]] (especially things like [[Cadence]]), then you're ready for some of the more [[Advanced Running]] topics. This covers things from the Zen like concept of [[Stillness in Motion]], to [[Running Form]], [[Altitude Training]] and more. =Training== Critical Tips ===''Main article: [[Training]]''
* The pages on [[Cadence Q&ATraining| training for general fitness and racing]]include the basics of how [[Supercompensation| recovery, not exercise, makes you fitter]] and [[Endurance Adaptations| what happens when you do endurance training]] through to the various types of workout from the [[Long Run]] to [[High Intensity Interval Training]]. =Running Marathons=* ''Main article: [[Hydration 101Running Marathons]]''
=== General If you're racing a marathon, be it your first or your fiftieth, the advice in [[Running Tips =Marathons]] will help, covering core topics like the [[Top 10 Marathon Training Mistakes]] and [[Top 10 Marathon Racing Mistakes]], through to the much debated question of [[Negative Splits]] and the greatly overlooked [[Impact of Heat on Marathon Performance]], plus [[A Comparison of Marathon Training Plans]].=Ultrarunning=''Main article: [[Ultrarunning]]''
* For those running the longest distances, [[MotivationUltrarunning| the advice on ultrarunning]]* includes the [[Starting to runEssential Ultrarunning Tips]]* , [[Running Fixing problems in the RainUltramarathons]]* , a list of [[Running in the ColdUltramarathon Training Plans]], plus specifics for the 100 mile and 24 hour races. * [[Why compression clothes]]?* [[Running =Nutrition and long term health]]Weight Loss=* ''Main article: [[Running in the DarkNutrition]]''
Like any sport, [[Nutrition]] is [[Nutrition is Important| important]] to achieve optimum performance and health. A core part of effective sports nutrition is to understand [[Nutrient Timing| when to eat specific foods]] to achieve optimum recovery and weight management. There is some general advice for the [[The Runners Diet]], along with many specifics for things like [[Fiber]] and [[Potassium]]. =Ketogenic Diet== Training Tips ===''Main article: [[Ketogenic Diet]]''
* The ketogenic diet restricts carbohydrate intake, and to a lesser extent protein intake, to the point where the body converts fat into ketones. These ketones are an alternative fuel source for most cells in the body, supplementing or replacing glucose as a critical fuel source. The [[Supercompensation and Why exercise does not make you fitKetogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]]* , but also has [[How Often To RunHealth Risks of the Ketogenic Diet| some significant potential health risks]].* [[Individuality =Injury Prevention and the Experiment of One]]Recovery=* ''Main article: [[Introduction to Workout TypesInjury Prevention and Recovery]]''
** My success as a runner has had a lot to do with being able to fix minor problems before they become injuries. My main tools for staying healthy have [[Massage]] and [[Introduction to Interval TrainingCryotherapy]] (icing), combined with an acute awareness of the [[Supercompensation| importance of rest and recovery]]. The page on [[Injury Prevention and Recovery]] gives both general and injury specific advice. =Product Reviews=''Main article: [[Product Reviews]]''
*** My [[Practical Interval TrainingProduct Reviews]]*** include comparisons of [[Shoes| Running Shoes]], [[Best Running Watch| GPS Watches]], [[Best Running MP3 Player| MP3 Players]], [[Best Running Lights| Running Lights]], [[FartlekComparison of Energy Gels| Energy Gels]]and many more. =Software=*** ''Main article: [[Aerobic Interval Training 101Software]]''
* [[Jack Daniels Running Formula]] ** My utilities include the [[VDOTCalculator]]** , [[VDOT Based IntensitiesMarathon Pace Band]] * , [[Don’t pause your watchSportTracks Dailymile Plugin]]* , and more specialist software such as the [[Delayed Onset Muscle SorenessHypoxic Timer]] === Racing Tips === * for [[The Golden Rule of RacingIntermittent Hypoxic Exposure]]* [[Tapering Tips]]* [[How to eat a Gel]]* [[Pre-Race Meals]]* [[. In a raceaddition, walk before you have to]] === Primal Running === * I've documented the use of software for [[Are your running shoes injuring youHigh Speed Video Analysis]]?* [[Modified Nike Free]]* [[The Journey to Primal Running]]* [[Toughening Feet]]. === Ultrarunning Tips ==Controversial Topics = * [[Essential Ultrarunning Tips]]* [[A brief guide There are a number of topics where the science my personal experience has led me to ultramarathon distances]]a radically different and controversial opinion.* [[Training for your first 100 mile raceTempo Runs]]* [[Sleep Deprivation in Overnight Events]] === Nutrition Tips === * [[Nutrition . The preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is Important]]the least effective form of training and should be avoided.* [[Weight LossDownhill Running]]* [[Magnesium. For endurance runners, my favorite micronutrient]]* [[Carbohydrates I believe that downhill running is the most valuable and Glycemic Index]]most overlooked form of training.* [[ProteinOvertraining Syndrome]]* [[MSM . I believe that Overtraining Syndrome is best considered a form of clinical depression, and Migraines]] === Injury prevention and healing === * concluded that [[Cryotherapy How Often To Run| running 3- Ice for Healing4 time per week is optimal]]. * [[Injury prevention using 'The Stick'Maximum Heart Rate]]. You have to measure Maximum Heart Rate, you can't calculate it and more than you can calculate your weight from your height.* [[Toughening FeetLactate Threshold]] === Gear Reviews === * [[Blister Prevention . Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and Socks]]probably not worth the effort.* [[Modified Nike FreeShoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me. * [[Under Armor Heat Gear TopKetogenic Diet]]* [[Race Ready Shorts . My analysis is the science and Tights]]personal experimentation is unlikely to upset both sides of the low carbohydrate debate. * Not all of my suggestions are controversial, as my belief in things like the importance of [[SunUp Dawn SimulatorCadence]]* and [[Teeter Inversion Table]]* [[Injury prevention using 'The Stick'High Intensity Interval Training]]are mainstream.* [[Portable Pharmacy]]* [[Fixing iPod remote headphones]]* [[Thumper]] === Book Reviews ==Recent Changes= * [[Book Review – The end This list of overeating]] === Race Reports === * [[2008 Double Crossing recent changes is automatically generated, but it should give you a rough idea of the Grand Canyon]]* [[2009 Massanutten Trails 100]]* [[2009 Laurel Valley 35]]* [[2009 Hinson Lake 24 Hour]]* [http://obsruntheodenwhat's been published recently.blogspot.com/2009/12/he-kept-pain-at-bay-took-2nd-in-50k.html 2009 Derby 50K] (External site) ==<news limit= Off Topic and Tangents "30" nominor="true" unique="true" namespaces="main"> * [[Thoughts on Marathon Pacing{{{pagename}}}]]{{{date}}}* [[Back Surgery]]* [[2009 Statistics]]* [[Slowing up at Weymouth Woods 100K]]* [[Weight Loss and Performance]]</news>