Difference between revisions of "Main Page"

Revision as of 13:38, 2 August 2014

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 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 JonathanS, on Fitocracy as fellrnr, or see me on 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.

1 Key Topics

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 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.
- Drink if you're thirsty. Over-hydration kills!
- Best Hydration Systems
- 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 Running Basics

Starting to run Start with a simple walk/run pattern and build on it. It's the easiest way.
Running Form
- Breathing
- 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

3 General Running

Motivation and Mental fortitude
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 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

4 Training

Supercompensation

Golden Rule of Training
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
- 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, VDOT and the VDOT Calculator
- 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

5 Racing

NYC Marathon by Martineric

The Golden Rule of Racing
Tapering
Marathons
- Top 10 Marathon Racing Mistakes
- Impact of Heat on Marathon Performance It's surprising just how much difference a small temperature increase makes
- Are negative splits faster in the marathon?
- So you want to run marathons more often than most? Here are some articles to help
  - Running Frequent Marathons For those who want to run the marathon distance many times a year
  - Back to Back Marathons For running marathons on consecutive days
  - Racing 2 Marathons Thoughts on all our racing of two marathons in short succession.
- 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
Pre-Race Meals
Post Race Recovery
In a race, walk before you have to
Your First 100 Mile Race
Race Checklist
Going out too fast A common problem at the start of races.
Caffeine
Zen and the art of shoe lacing, or why something so simple becomes so hard on race day.

6 Running Shoes

7 Ultrarunning

Essential Ultrarunning Tips The basics
A brief guide to ultramarathon distances
Fixing problems in Ultramarathons
Why Run Ultras?
Training for your first 100 mile race
Your First 100 Mile Race
Ultramarathon Training Plans
The Morton Stretch to refresh legs mid-race
Sleep Deprivation in Overnight Events
Walking Breaks
Fueling in an Ultra
Aid Stations
Drop Bags
Crewing an Ultra

8 Nutrition

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
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 (FRS) Quercetin is the active ingredient in the FRS products
Protein
- Protein Powder Contamination
MSM and Migraines
GOMAD Grazing
Sleep and Obesity

9 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. Note that most of these articles are under construction and may only exist as notes, while others are closer to completion.

10 Injury prevention and healing

General recommendations
- Coping with Injury
- 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
Preventing and Fixing injuries
- Cryotherapy - Ice for Healing Amazing heeling, but never use a gel pack
- Trigger Points Why you don't fix the place it hurts
- 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
- 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
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
- Running and Lower GI Problems and Running and Stomach Problems

11 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

12 Gear Reviews

Gifts for Runners
Best Running Watch
- Basis Activity Tracker
Best Running Lights
Why compression clothes?
- UnderArmour HeatGear 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

13 Book Reviews

14 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.

15 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

16 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.
An analysis of elite runner's weekly mileage and performance showing that 'more is not better'
A comparison of ultramarathon difficulty based on finish times
A compendium of links to other ultrarunning sites, including the most comprehensive list of ultra marathon training programs I've found.
The best ultrarunning calendar
One of the best ways of understanding your muscles is 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 GPS or the course measurement.

@@ Line 9: / Line 9: @@
 * [[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>
+** [[Best Hydration Systems]]
 ** [[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]]