Difference between revisions of "Main Page"

Revision as of 11:12, 26 August 2011

These running tips are intended to cover all levels of runner, from a beginner to a competitive athlete. Many of the tips are general in nature, but specific attention is given to the marathon and ultramarathon distances. I don't claim to have any specific training or experience beyond my own running and I advice you to Trust No One.

To help people follow updates to this Wiki, I use blogs as a notification feed. (The RSS feed from the Wiki software is rather poor.) You can also contact me to ask specific questions, suggest articles, or disagree with what I've written. This site is based on the philosophy that Documentation Is Evil so don't expect long articles.

Want to follow my training? I post all my runs, at Dailymile so check out http://www.dailymile.com/people/JonathanS

If you find this site useful, please Spread the Word.

1 Critical Tips

If you only read a few tips, these are the ones that I believe are most critical.

Running Breakthroughs The things that have radically improved my running.
Cadence, Arm Position and 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 Hydration 101 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.
- 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

2 General Running Tips

Motivation How to find motivation
Starting to run Start with a simple walk/run pattern and build on it. It's the easiest way.
Stillness in Motion
Is cycling or running better?
Running and long term health Is running bad for you? Does it wear out the joints? See what the science says!
Running in the Rain
Running in the Cold (See Traction Aids)
Running in the Heat
- Perceived Temperature For Runners (An experimental chart)
- Heat Acclimation Training
- Impact of Heat on Marathon Performance (also see VDOT Calculator which adjusts for heat)
Running in the Dark
Running Trails
Running and Lower GI Problems and Running and Stomach Problems

3 Training Tips

Golden Rule of Training
Supercompensation Why exercise does not make you fit

How Often To Run Less can be more
Individuality and the Experiment of One Everyone is different
Downhill Running Why uphills are easy and downhills are important
Introduction to Workout Types
- 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
Don’t pause your watch
The importance of a training log With reviews of a number of training logs
- 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 Intermittent Hypoxic Exposure 101
- AltoLab (The altitude training system I use)
- Viagra, Exercise and Altitude Surprisingly, Viagra (Sildenafil) may improve performance at altitude.
Stretching While it is a common belief that runners should stretch, the evidence refutes this.

4 Racing Tips

The Golden Rule of Racing
Tapering
Pre-Race Meals
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

5 Barefoot & Minimalist Running

6 Ultrarunning Tips

7 Nutrition Tips

Nutrition is Important
Mid Run Fueling
Beetroot and Running Performance A simple way of improving your performance.

My daily salad, with lots of beets
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
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
Protein
- Protein Powder Contamination
MSM and Migraines

8 Injury prevention and healing

Coping with Injury
Cryotherapy - Ice for Healing and Icing with a Camelbak
NSAIDs (Ibuprofen/Acetaminophen) for runners, impairs healing and interferes with hydration
Trigger Points Why you don't fix the place it hurts
Blisters
- Blister Prevention If I can avoid blisters, you should be able to
- Should you pop a blister? It's a bad idea, but sometimes you have to.
- Blister Prevention and Socks
- Toughening Feet
- Taping your feet to prevent or treat blisters
- Injinji Liner Socks
- Extreme Shoe Modifications
Shin Splints
Iliotibial band syndrome AKA ITBS; pain in the outside of the knee
Cramps
Plantar Fasciitis My experiences with PF
Stretching While it is a common belief that runners should stretch, the evidence refutes this.
Sore Feet
Delayed Onset Muscle Soreness
Mortons Neuroma
Anticancer Advice on avoiding and mitigating cancer

9 Gear Reviews

Best Running Watch
Injinji Liner Socks, Dry Max Socks and Blister Prevention and Socks
Modified Nike Free
Why compression clothes?
- Under Armor Heat Gear Top Cooler than bare skin
Race Ready Shorts and Tights
SunUp Dawn Simulator
Teeter Inversion Table
Injury prevention using 'The Stick'
Portable Pharmacy
Headphones for Running and Fixing iPod remote headphones
Thumper - deep muscular massage
Theratherm - for heat treatment
Dirty Girl Gaiters
Body Fat Measures
- Skinfold Calipers A cheap and easy way of checking your own body fat
A review of graduated compression wear

10 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

11 Race Reports

12 Software

SportTracks Dailymile Plugin
SportTracks Polar ProTrainer Sync Plugin
Garmin Foot Pod Calibration Tested with 310XT - reports of success with other Garmin devices is mixed
VDOT Calculator (online)
Marathon Pace Band (online)
Running Efficiency Calculator and Alternative Efficiency Calculator

13 Off Topic and Tangents

Email Etiquette
Training Macrolog My high level training notes
Observations from 2011 Umstead 100 Aid Station
2010 Statistics
Thoughts on Marathon Pacing
The Ivan Scale Of Perceived Suffering
Back Surgery
Slowing up at Weymouth Woods 100K
Weight Loss and Performance
Notes from a high mileage experiment
Internal Control Index
2011 New Years Resolutions
Remixing Music For Running
SafeHex How to setup a safe browsing environment and notes on virus removal

14 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 article has most of the valuable points from the book - http://www.active.com/running/Articles/Sensory_cues.htm
An analysis of elite runner's weekly mileage and performance showing that 'more is not better' http://www.powerrunning.com/Training/An%20Interesting%20Analysis%20of%20Some%20Elites.htm
A comparison of ultramarathon difficulty based on finish times - http://realendurance.com/index.php?FinishTimeList&s=ul
A compendium of links to other ultrarunning sites, including a race calendar and the most comprehensive list of ultra marathon training programs I've found. http://www.ultramarathonrunning.com/training/index.html
One of the best ways of understanding your muscles is Body Smart, a flash based site that animates the muscles of the body. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
myTrainLocal is a site for finding local running groups. http://www.mytrainlocal.com
For the best running product reviews, check DC Rainmaker http://www.dcrainmaker.com/p/product-reviews.html
If you're GPS does not show the right distance on a race, which is right, the GPS or the course measurement. http://www.hamptonrockfest.com/hamptonhalf-GPS.html

@@ Line 14: / Line 14: @@
 * [[Modified Nike Free]] The ultimate running shoe?
 * [[Practical Hydration]] and [[Hydration 101]] 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.
+** [[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]]

Difference between revisions of "Main Page"

Revision as of 11:12, 26 August 2011

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