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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 [[Trust No One]]. I’m a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the available scientific evidence. I also believe that [[Documentation Is Evil]] and therefore try to keep things short and to the point. You can [[Contact me| contact me]] to ask questions, suggest articles, or to disagree with what I've written. If you want to follow my training, I post all my runs on [[Dailymile]] as [http://www.dailymile.com/people/JonathanS JonathanS], on [[Fitocracy]] as [https://www.fitocracy.com/profile/fellrnr/ fellrnr], or see me on [https://plus.google.com/u/0/109553491778245528622 Google+]. I summarize my training as my [[Training Macrolog]]. If you want to follow updates to this Wiki, I post to http://fellrnr.blogspot.com/ as the Wiki RSS is not effective.
+
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 [[Trust No One]]. I'm a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the [[Science of Running]]. I also believe that [[Documentation Is Evil]] and 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]]''
  
−
== Key Topics ==
+
I started running in my 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice. I'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]], critical tips such as [[Cadence]], and more.  
−
If you only read a few tips, these are the ones that I believe are most critical.  
+
=Advanced Running=
−
* [[Running Breakthroughs]] The things that have radically improved my running.
+
''Main article: [[Advanced Running]]''
−
* [[Cadence]], [[Arm Position]] and [[Cadence Q and A|Cadence Q&A]] The most important tip I give most runners is to improve their cadence.
 
−
* [[How Often To Run]] Less can be more
 
−
* [[Modified Nike Free]] The ultimate running shoe?
 
−
* [[Practical Hydration]] and [[The Science Of Hydration]] Dehydration is dangerous, but hyponatremia (low blood sodium) is more likely to kill a runner. Understanding the simple rules can keep you safer and perform better.  
 
−
** <span style="color:darkred">'''Drink if you're thirsty. Over-hydration kills!'''</span>
 
−
** [[Electrolyte Capsules]]
 
−
* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at [[#Nutrition Tips]]
 
  
−
== Running Basics ==
+
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=
 +
''Main article: [[Training]]''
  
−
* [[Starting to run]] Start with a simple walk/run pattern and build on it. It's the easiest way.
+
The pages on [[Training| 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]]. I've created a [[Running Calculator]] to generate training paces, including [[Running Power]] for use with [[Stryd]].
−
* [[Running Form]]
+
=Running Marathons=
−
** [[Breathing]]
+
''Main article: [[Running Marathons]]''
−
** [[Foot Strike]]
 
−
* [[Running in the Rain]]
 
−
* [[Running in the Cold]] (See [[Traction Aids]])
 
−
* [[Running in the Heat]]
 
−
* [[Running in the Dark]] and [[Best Running Lights]]
 
−
* [[Running Trails]]
 
−
* [[Running Safety]]
 
  
−
== General Running ==
+
If you're racing a marathon, be it your first or your fiftieth, the advice in [[Running 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]]''
  
−
* [[Motivation]] and [[Mental fortitude]]
+
For those running the longest distances, [[Ultrarunning| the advice on ultrarunning]] includes the [[Essential Ultrarunning Tips]], [[Fixing problems in Ultramarathons]], a list of [[Ultramarathon Training Plans]], plus specifics for the 100 mile and 24 hour races.
−
* [[Stillness in Motion]]
+
=Nutrition and Weight Loss=
−
* [[Is cycling or running better?]]
+
''Main article: [[Nutrition]]''
−
* [[Running and long term health]] Is running bad for you? Does it wear out the joints? See what the science says!
 
−
* Running heat calculators
 
−
** [[Running Heat Model]] The math behind the heat calculators
 
−
** [[Perceived Temperature For Runners]] What will the temperature feel like when running?
 
−
** [[Heat limited running pace]] How fast can you run at different temperatures/humidities?
 
−
** [[Optimum Running Temperature]] What's the ideal temperature to run at?
 
−
* [[Heat Acclimation Training]]
 
−
* [[Impact of Heat on Marathon Performance]]
 
−
* [[Running and Lower GI Problems]] and [[Running and Stomach Problems]]
 
−
* [[Running Economy]] and [[Calories burned running and walking]]
 
  
−
== Training ==
+
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]].
−
[[File:Supercompensation-small.png|right|thumb|300px|Supercompensation]]
+
=Ketogenic Diet=
−
* [[Golden Rule of Training]]
+
''Main article: [[Ketogenic Diet]]''
−
* [[Supercompensation]] Why exercise does not make you fit
 
−
* [[How Often To Run]] Less can be more
 
−
* [[Overtraining]]
 
−
** [[Overtraining Syndrome]] and [[Training Monotony]]
 
−
* [[Individuality and the Experiment of One]] Everyone is different
 
−
* [[Downhill Running]] Why uphills are easy and downhills are important
 
−
* [[Introduction to Workout Types]]
 
−
** [[Endurance Adaptations]] What happens when you do endurance training
 
−
** [[Warmup]] and [[Cooldown]]
 
−
** [[Long Run|The Long Run for Marathon and Ultramarathon races]]
 
−
*** [[The Science of the Long Run]]
 
−
** [[Introduction to Interval Training]] and [[Safe Speedwork]]
 
−
*** [[Practical Interval Training]]
 
−
*** [[Practical Aerobic Intervals]] and [[Aerobic Interval Training 101]]
 
−
*** [[Tabata High Intensity Interval Training]]
 
−
*** [[Medium Intensity High Volume Intervals]]
 
−
*** [[Downhill Intervals]] and [[Downhill Running]] Speedwork that builds endurance
 
−
*** [[Broken 5K]] My favorite speedwork
 
−
*** [[Yasso 800s]]
 
−
** [[Recovery Runs]] and [[Toxic Miles]]
 
−
** [[Fartlek]]
 
−
* Training Plans
 
−
** [[Jack Daniels Running Formula]] and [[Limitations of Jack Daniel's Running Formula]]
 
−
*** [[VDOT]]
 
−
*** [[VDOT Calculator]] and [[VDOT Based Intensities]]
 
−
** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" - running three days a week
 
−
** [[A Comparison of Marathon Training Plans]]
 
−
* [[Race Simulation]]
 
−
* [[Top 10 Marathon Training Mistakes]]
 
−
* [[The importance of a training log]] and [[Training Log Comparison]]
 
−
** [[SportTracks]] - The best training log, with extensible functionality via plugins.
 
−
** [[Dailymile]] - This is my top pick for social logging. Casual runners can use this site as their only training log, or combine it with [[SportTracks]] fir more sophisticated analytics.
 
−
* [[Delayed Onset Muscle Soreness]]
 
−
* [[Walking Breaks]]
 
−
* [[Heat Acclimation Training]] - especially important for spring races
 
−
* [[Training for your first 100 mile race]]
 
−
* [[Altitude Training]]
 
−
** [[Altitude Training Approaches]]
 
−
** [[Comparison of Altitude Training Systems]]
 
−
** [[Intermittent Hypoxic Exposure]] and [[The Science of Intermittent Hypoxic Exposure]]
 
−
** [[DIY Altitude Training]] (The altitude training system I use)
 
−
** [[Viagra, Exercise and Altitude]] Surprisingly, Viagra (Sildenafil) may improve performance at altitude.  
 
−
** [[The Science of Altitude Training]]
 
−
* [[Stretching]]
 
−
* [[Weight Loss and Performance]]
 
  
−
== Racing ==
+
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 [[Ketogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]], but also has [[Health Risks of the Ketogenic Diet| some significant potential health risks]].
−
[[File:NYC Marathon2.jpg|right|thumb|300px|NYC Marathon by [http://www.flickr.com/photos/36665622@N00/ Martineric] ]]
+
=Injury Prevention and Recovery=
−
* [[The Golden Rule of Racing]]
+
''Main article: [[Injury Prevention and Recovery]]''
−
* Tapering
 
−
** [[Golden Rule of Tapering]]
 
−
** [[Practical Tapering]]
 
−
** [[Tapering Tips]]
 
−
** [[The Science of Tapering]]
 
−
** [[Taper Psychosis]]
 
−
** [[Three Phase Taper]]
 
−
** [[Carbohydrate Loading]]
 
−
* [[Top 10 Marathon Racing Mistakes]]
 
−
* [[Pre-Race Meals]]
 
−
* [[Post Race Recovery]]
 
−
* [[In a race, walk before you have to]]
 
−
* [[Impact of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes
 
−
* [[Your First 100 Mile Race]]
 
−
* [[Racing 2 Marathons]] Thoughts on racing two marathons in short succession
 
−
* [[Back to Back Marathons]] For running marathons on consecutive days
 
−
* [[The Last 10K]] The marathon is a 10K race with a 20 mile warm up
 
−
* [[A Great Marathon]] Some thoughts on what makes a marathon great
 
−
* [[Pacing Your Marathon]] An answer to 'What is the best way to pace a marathon?'
 
−
** [[Using a marathon pace group]]
 
−
* [[Race Checklist]]
 
−
* [[Going out too fast]] A common problem at the start of races.
 
−
* [[Caffeine]]
 
−
* [[Lacing|Zen and the art of shoe lacing]], or why something so simple becomes so hard on race day.
 
  
−
== Running Shoes ==
+
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 [[Cryotherapy]] (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]]''
  
−
* [[Are your running shoes injuring you]]?
+
My [[Product Reviews]] include comparisons of [[Shoes| Running Shoes]], [[Best Running Watch| GPS Watches]], [[Best Running MP3 Player| MP3 Players]], [[Best Running Lights| Running Lights]], [[Comparison of Energy Gels| Energy Gels]] and many more.
−
* [[Shoes| The Best Running Shoes]]
+
=Software=
−
** [[Modified Nike Free]]
+
''Main article: [[Software]]''
−
** [[Hoka Shoe Review|Hoka One One]]
 
−
* [[The Journey to Minimalist Running]]
 
−
* [[Toughening Feet]]
 
  
−
== Ultrarunning ==
+
My utilities include the [[VDOT Calculator]], [[Marathon Pace Band]] , [[SportTracks Dailymile Plugin]], and more specialist software such as the [[Hypoxic Timer]] for [[Intermittent Hypoxic Exposure]]. In addition, I've documented the use of software for [[High Speed Video Analysis]].  
−
 
+
=Controversial Topics =
−
* [[Essential Ultrarunning Tips]] The basics
+
There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion.
−
* [[A brief guide to ultramarathon distances]]  
+
* [[Tempo Runs]]. The preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is the least effective form of training and should be avoided.
−
* [[Fixing problems in Ultramarathons]]
+
* [[Downhill Running]]. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training.
−
* [[Training for your first 100 mile race]]  
+
* [[Overtraining Syndrome]]. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that [[How Often To Run| running 3-4 time per week is optimal]].
−
* [[Your First 100 Mile Race]]
+
* [[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.
−
* [[Ultramarathon Training Plans]]
+
* [[Lactate Threshold]]. Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and probably not worth the effort.
−
* The [[Morton Stretch]] to refresh legs mid-race
+
* [[Shoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me.
−
* [[Sleep Deprivation in Overnight Events]]
+
* [[Ketogenic Diet]]. My analysis is the science and personal experimentation is unlikely to upset both sides of the low carbohydrate debate.
−
* [[Walking Breaks]]
+
Not all of my suggestions are controversial, as my belief in things like the importance of [[Cadence]] and [[High Intensity Interval Training]] are mainstream.
−
* [[Fueling in an Ultra]]
+
=Recent Changes=
−
* [[Aid Stations]]
+
This list of recent changes is automatically generated, but it should give you a rough idea of what's been published recently.
−
* [[Drop Bags]]
+
<news limit="30" nominor="true" unique="true" namespaces="main">
−
* [[Crewing an Ultra]]
+
* [[{{{pagename}}}]] {{{date}}}
−
 
+
</news>
−
== Nutrition ==
 
−
[[File:Beet Salad.jpg|right|thumb|300px|My daily salad, with lots of beets]]
 
−
* [[Nutrition is Important]]
 
−
* [[Mid Run Fueling]]
 
−
* [[Beetroot and Running Performance]] A simple way of improving your performance.  
 
−
* Gels
 
−
** [[How to eat a Gel]]
 
−
** [[Comparison of Energy Gels]]
 
−
** [[When to eat Energy Gels in the Marathon]]
 
−
** [[The Science of Energy Gels]]
 
−
* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.
 
−
** [[Fellrnr's Go Juice]] What I drink when I train and race
 
−
** [[Chocolate Milk for Recovery]] Tastes great as well
 
−
** [[Fructose]] Useful when exercising, but unhealthy at other times
 
−
* [[The Runners Diet]] and [[Weight Loss]]
 
−
* [[Magnesium]] My favorite micronutrient. It's critical for runners, but also good for migraines and preventing diabetes
 
−
* [[Carbohydrates and Glycemic Index]]
 
−
* [[Caffeine]]
 
−
* [[Quercetin|Quercetin (FRS)]] Quercetin is the active ingredient in the FRS products
 
−
* [[Protein]]
 
−
** [[Protein Powder Contamination]]
 
−
* [[MSM and Migraines]]
 
−
* [[GOMAD Grazing]]
 
−
* [[Sleep and Obesity]]
 
−
 
 
−
== Injury prevention and healing ==
 
−
* General recommendations
 
−
** [[Coping with Injury]]
 
−
** [[NSAIDs and Running|NSAIDs (Ibuprofen/Acetaminophen) for runners, impairs healing and interferes with hydration]]
 
−
** [[Running and Illness]] Should you run with a cold or other illness? How does running affect your immune system?
 
−
** [[Racing while injured]]
 
−
** [[Delayed Onset Muscle Soreness]]
 
−
** [[Joint Supplements]]
 
−
** [[Anticancer]] Advice on avoiding and mitigating cancer
 
−
* Preventing and Fixing injuries
 
−
** [[Cryotherapy|Cryotherapy - Ice for Healing]] Amazing heeling, but never use a gel pack
 
−
** [[Trigger Points]] Why you don't fix the place it hurts
 
−
*** [[Massage]]
 
−
*** [[Injury prevention using 'The Stick']]
 
−
*** [[Foam Roller]]
 
−
*** [[Thumper]]
 
−
** [[Overtraining]]
 
−
*** [[Overtraining Syndrome]] and [[Training Monotony]]
 
−
** [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this.
 
−
* Blisters
 
−
** [[Blister Prevention]] If I can avoid blisters, you should be able to
 
−
** [[Popping Blisters|Should you pop a blister?]] It's a bad idea, but sometimes you have to.
 
−
** [[Blister Prevention and Socks]]
 
−
** [[Toughening Feet]]
 
−
** [[Taping|Taping your feet to prevent or treat blisters]]
 
−
** [[Injinji Liner Socks]]
 
−
** [[Extreme Shoe Modifications]]
 
−
* Specific Injuries
 
−
** [[Knee Pain]], AKA 'Runner's Knee'
 
−
** [[Shin Splints]]
 
−
** [[Iliotibial band syndrome]] AKA ITBS; pain in the outside of the knee
 
−
** [[Cramps]]
 
−
** [[Plantar Fasciitis]] My experiences with PF
 
−
** [[Sore Feet]]
 
−
** [[Mortons Neuroma]]
 
−
 
 
−
==Weight Loss==
 
−
* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.
 
−
* [[Weight Loss and Performance]]
 
−
* [[Body Fat Measures]]
 
−
* [[CoolSculpting]] Using cold to reduce body fat
 
−
* [[The Runners Diet]] and [[Weight Loss]]
 
−
 
 
−
== Gear Reviews ==
 
−
* [[Gifts for Runners]]
 
−
* [[Best Running Watch]]
 
−
* [[Best Running Lights]]
 
−
* [[Why compression clothes]]?
 
−
** [[Under Armor Heat Gear Top]] Cooler than bare skin
 
−
** [[A review of graduated compression wear]]
 
−
* [[Injinji Liner Socks]], [[Dry Max Socks]] and [[Blister Prevention and Socks]]
 
−
* [[Modified Nike Free]] and [[Hoka Shoe Review]]
 
−
* Injury prevention and treatment
 
−
** [[Thumper]] - deep muscular massage
 
−
** [[Theratherm]] - for heat treatment
 
−
** [[Injury prevention using 'The Stick']]
 
−
** [[Teeter Inversion Table]]
 
−
* [[Zeo Sleep Monitor]]
 
−
* [[Running Hats]]
 
−
* [[Portable Pharmacy]]
 
−
* [[Best Running MP3 Player]] and [[Headphones for Running]]
 
−
* [[Dirty Girl Gaiters]]
 
−
* [[Race Ready Shorts and Tights]]
 
−
* [[Arm Warmers]]
 
−
* [[SunUp Dawn Simulator]]
 
−
* [[Body Fat Measures]]
 
−
** [[Skinfold Calipers]] A cheap and easy way of checking your own body fat
 
−
** [[Body Fat Scales]]
 
−
 
 
−
== Book Reviews ==
 
−
* [[Book Review - The 4 Hour Body]]
 
−
* [[Book Review - The end of overeating]]
 
−
* [[Book Review - Nutrient Timing]]
 
−
* [[Book Review - Altitude Training and Athletic Performance]]
 
−
* [[Book Review - Fixing Your Feet]]
 
−
* [[Book Review - Trail Guide to the Body]]
 
−
== Software ==
 
−
* [[SportTracks Dailymile Plugin]]
 
−
* [[SportTracks Polar ProTrainer Sync Plugin]]
 
−
* [[Garmin Foot Pod Calibration]] Known to work with 910XT, 310XT, and 610.
 
−
* [[Timed Race Chart]] (online) Generate a pace chart for timed races, such as 24 hour races.
 
−
* [[VDOT Calculator]] (online)
 
−
* [[Marathon Pace Band]] (online)
 
−
* [[KetoAnalysis]] Analyzes a picture of a ketostix. 
 
−
* [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]
 
−
* [[Hypoxic Timer]] Software for [[Intermittent Hypoxic Exposure]]
 
−
* [[Wiki Missing Link Finder]] Not a running utility but a tool for finding missing links in Mediawiki
 
−
* [[Software Used]] If you want to know what software I use.
 
−
 
 
−
== Off Topic and Tangents ==
 
−
* [[Email Etiquette]]
 
−
* [[Training Macrolog]] My high level training notes
 
−
* [[Observations from 2011 Umstead 100 Aid Station]]
 
−
* [[2011 Statistics]]
 
−
* [[Thoughts on Marathon Pacing]]
 
−
* [[The Ivan Scale Of Perceived Suffering]]
 
−
* [[Back Surgery]]
 
−
* [[Slowing up at Weymouth Woods 100K]]
 
−
* [[Notes from a high mileage experiment]]
 
−
* [[Internal Control Index]]
 
−
* [[Remixing Music For Running]]
 
−
* [[SafeHex]] How to setup a safe browsing environment and notes on virus removal
 
−
* [[Why Google+ rather than Facebook]]
 
−
 
 
−
== External Links ==
 
−
 
 
−
These are links to articles that I would have added to this site if they did not already exist.
 
−
 
 
−
* A great proprioception by the author of "Brain Training for runners". This [http://www.active.com/running/Articles/Sensory_cues.htm article] has most of the valuable points from the book.
 
−
* An [http://trainingscience.net/?page_id=604 analysis of elite runner's weekly mileage and performance] showing that 'more is not better'
 
−
* A [http://realendurance.com/index.php?FinishTimeList&s=ul comparison of ultramarathon difficulty based on finish times]  
 
−
* A [http://www.ultramarathonrunning.com/training/index.html compendium of links to other ultrarunning sites], including the most comprehensive list of ultra marathon training programs I've found.
 
−
* The best [http://www.ultrarunning.com/ultra/calendar/index.shtml ultrarunning calendar]
 
−
* One of the best ways of understanding your muscles is [http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html Body Smart], a flash based site that animates the muscles of the body.
 
−
* If your GPS does not show the right distance on a race, which is right, the [http://www.hamptonrockfest.com/hamptonhalf-GPS.html GPS or the course measurement].
 

Latest revision as of 09:52, 13 November 2024

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 Trust No One. I'm a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the Science of Running. I also believe that Documentation Is Evil and 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.

1 Running for Beginners

Main article: Running for Beginners

I started running in my 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice. I'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, critical tips such as Cadence, and more.

2 Advanced Running

Main article: Advanced Running

If you've been training for a few years and you've mastered all the 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.

3 Training

Main article: Training

The pages on training for general fitness and racing include the basics of how recovery, not exercise, makes you fitter and what happens when you do endurance training through to the various types of workout from the Long Run to High Intensity Interval Training. I've created a Running Calculator to generate training paces, including Running Power for use with Stryd.

4 Running Marathons

Main article: Running Marathons

If you're racing a marathon, be it your first or your fiftieth, the advice in Running 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.

5 Ultrarunning

Main article: Ultrarunning

For those running the longest distances, the advice on ultrarunning includes the Essential Ultrarunning Tips, Fixing problems in Ultramarathons, a list of Ultramarathon Training Plans, plus specifics for the 100 mile and 24 hour races.

6 Nutrition and Weight Loss

Main article: Nutrition

Like any sport, Nutrition is important to achieve optimum performance and health. A core part of effective sports nutrition is to understand 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.

7 Ketogenic Diet

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 ketogenic diet has the potential to help with a number of health conditions, but also has some significant potential health risks.

8 Injury Prevention and Recovery

Main article: Injury 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 Cryotherapy (icing), combined with an acute awareness of the importance of rest and recovery. The page on Injury Prevention and Recovery gives both general and injury specific advice.

9 Product Reviews

Main article: Product Reviews

My Product Reviews include comparisons of Running Shoes, GPS Watches, MP3 Players, Running Lights, Energy Gels and many more.

10 Software

Main article: Software

My utilities include the VDOT Calculator, Marathon Pace Band , SportTracks Dailymile Plugin, and more specialist software such as the Hypoxic Timer for Intermittent Hypoxic Exposure. In addition, I've documented the use of software for High Speed Video Analysis.

11 Controversial Topics

There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion.

  • Tempo Runs. The preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is the least effective form of training and should be avoided.
  • Downhill Running. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training.
  • Overtraining Syndrome. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that running 3-4 time per week is optimal.
  • 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.
  • Lactate Threshold. Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and probably not worth the effort.
  • Shoe Modifications. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me.
  • Ketogenic Diet. My analysis is the science and 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 Cadence and High Intensity Interval Training are mainstream.

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