Difference between revisions of "Main Page"
From Fellrnr.com, Running tips
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== Critical Tips == | == Critical Tips == | ||
| − | * [[Cadence]], [[Arm Position]] and [[Cadence Q and A|Cadence Q&A]] | + | * [[Cadence]], [[Arm Position]] and [[Cadence Q and A|Cadence Q&A]] The most important tip I give most runners is to improve their cadence. |
| − | * [[Practical Hydration]] and [[Hydration 101]] | + | * [[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. |
| − | * [[Nutrient Timing]] | + | * [[Nutrient Timing]] When you eat is more important than what you eat! |
== General Running Tips == | == General Running Tips == | ||
| − | * [[Motivation]] | + | * [[Motivation]] How to find motivation |
| − | * [[Starting to run]] | + | * [[Starting to run]] Start with a simple walk/run pattern and build on it. It's the easiest way. |
| + | * [[Why compression clothes]]? | ||
| + | * [[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 Rain]] | ||
* [[Running in the Cold]] (See [[Traction Aids]]) | * [[Running in the Cold]] (See [[Traction Aids]]) | ||
* [[Running in the Heat]] | * [[Running in the Heat]] | ||
| − | |||
| − | |||
* [[Running in the Dark]] | * [[Running in the Dark]] | ||
* [[Running Trails]] | * [[Running Trails]] | ||
| Line 24: | Line 24: | ||
* [[Supercompensation and Why exercise does not make you fit]] | * [[Supercompensation and Why exercise does not make you fit]] | ||
| − | * [[How Often To Run]] | + | * [[How Often To Run]] Less can be more |
| − | * [[Individuality and the Experiment of One]] | + | * [[Individuality and the Experiment of One]] Everyone is different |
* [[Introduction to Workout Types]] | * [[Introduction to Workout Types]] | ||
** [[Introduction to Interval Training]] | ** [[Introduction to Interval Training]] | ||
| Line 32: | Line 32: | ||
*** [[Tabata High Intensity Interval Training]] | *** [[Tabata High Intensity Interval Training]] | ||
*** [[Medium Intensity High Volume Intervals]] | *** [[Medium Intensity High Volume Intervals]] | ||
| − | *** [[Downhill Intervals]] | + | *** [[Downhill Intervals]] Speedwork that builds endurance |
| − | *** [[Broken 5K]] | + | *** [[Broken 5K]] My favorite speedwork |
*** [[Yasso 800s]] | *** [[Yasso 800s]] | ||
** [[Fartlek]] | ** [[Fartlek]] | ||
| Line 40: | Line 40: | ||
*** [[VDOT]] | *** [[VDOT]] | ||
*** [[VDOT Calculator]] and [[VDOT Based Intensities]] | *** [[VDOT Calculator]] and [[VDOT Based Intensities]] | ||
| − | ** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" | + | ** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" - running three days a week |
* [[Do not pause your watch|Don’t pause your watch]] | * [[Do not pause your watch|Don’t pause your watch]] | ||
| − | * [[The importance of a training log]] | + | * [[The importance of a training log]] With reviews of a number of training logs |
* [[Delayed Onset Muscle Soreness]] | * [[Delayed Onset Muscle Soreness]] | ||
* [[Walking Breaks]] | * [[Walking Breaks]] | ||
| Line 59: | Line 59: | ||
* [[Pre-Race Meals]] | * [[Pre-Race Meals]] | ||
* [[In a race, walk before you have to]] | * [[In a race, walk before you have to]] | ||
| − | * [[Impact of Heat on Marathon Performance]] | + | * [[Impact of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes |
* [[Your First 100 Mile Race]] | * [[Your First 100 Mile Race]] | ||
| Line 72: | Line 72: | ||
== Ultrarunning Tips == | == Ultrarunning Tips == | ||
| − | * [[Essential Ultrarunning Tips]] | + | * [[Essential Ultrarunning Tips]] The basics |
| − | * [[A brief guide to ultramarathon distances]] | + | * [[A brief guide to ultramarathon distances]] |
* [[Training for your first 100 mile race]] | * [[Training for your first 100 mile race]] | ||
* [[Your First 100 Mile Race]] | * [[Your First 100 Mile Race]] | ||
| Line 98: | Line 98: | ||
* [[Injury prevention using 'The Stick']] | * [[Injury prevention using 'The Stick']] | ||
* Blisters | * Blisters | ||
| − | ** [[Blister Prevention]] | + | ** [[Blister Prevention]] If I can avoid blisters, you should be able to |
** [[Popping Blisters]] | ** [[Popping Blisters]] | ||
** [[Blister Prevention and Socks]] | ** [[Blister Prevention and Socks]] | ||
| Line 104: | Line 104: | ||
** [[Taping]] | ** [[Taping]] | ||
* [[Shin Splints]] | * [[Shin Splints]] | ||
| − | * [[Iliotibial band syndrome]] | + | * [[Iliotibial band syndrome]] AKA ITBS |
* [[Cramps]] | * [[Cramps]] | ||
| Line 111: | Line 111: | ||
* [[Blister Prevention and Socks]] | * [[Blister Prevention and Socks]] | ||
* [[Modified Nike Free]] | * [[Modified Nike Free]] | ||
| − | * [[Under Armor Heat Gear Top]] | + | * [[Under Armor Heat Gear Top]] Cooler than bare skin |
* [[Race Ready Shorts and Tights]] | * [[Race Ready Shorts and Tights]] | ||
* [[SunUp Dawn Simulator]] | * [[SunUp Dawn Simulator]] | ||
Revision as of 17:20, 11 April 2010
This site is my collected tips and advice around running. Before reading anything else, check out the most important tip - Trust No One. You can follow me via blogs or just contact me. This site is based on the philosophy that Documentation Is Evil
What to follow my training? I post all my runs, at Dailymile so check out http://www.dailymile.com/people/JonathanS
Contents
1 Critical Tips
- Cadence, Arm Position and Cadence Q&A The most important tip I give most runners is to improve their cadence.
- 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.
- Nutrient Timing When you eat is more important than what you eat!
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.
- Why compression clothes?
- 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
- Running in the Dark
- Running Trails
3 Training Tips
- Supercompensation and Why exercise does not make you fit
- How Often To Run Less can be more
- Individuality and the Experiment of One Everyone is different
- Introduction to Workout Types
- Introduction to Interval Training
- Practical Interval Training
- Practical Aerobic Intervals and Aerobic Interval Training 101
- Tabata High Intensity Interval Training
- Medium Intensity High Volume Intervals
- Downhill Intervals Speedwork that builds endurance
- Broken 5K My favorite speedwork
- Yasso 800s
- Fartlek
- Introduction to Interval Training
- Training Plans
- Jack Daniels Running Formula
- FIRST (Furman Institute of Running and Scientific Training) "3plus2" - running three days a week
- Don’t pause your watch
- The importance of a training log With reviews of a number of training logs
- Delayed Onset Muscle Soreness
- Walking Breaks
- Heat Acclimation Training - especially important for spring races
- Training for your first 100 mile race
4 Racing Tips
- The Golden Rule of Racing
- Tapering
- How to eat a Gel
- 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
5 Barefoot & Primal Running
- Are your running shoes injuring you?
- Primal Running Footwear and Modified Nike Free
- The Journey to Primal Running
- Toughening Feet
- Primal Running Links
6 Ultrarunning Tips
- Essential Ultrarunning Tips The basics
- A brief guide to ultramarathon distances
- Training for your first 100 mile race
- Your First 100 Mile Race
- Sleep Deprivation in Overnight Events
- Walking Breaks
- Fueling in an Ultra
- Aid Stations
- Drop Bags
7 Nutrition Tips
- Nutrition is Important
- Nutrient Timing
- Weight Loss
- Magnesium, my favorite micronutrient (Important for runners, but also good for migraines)
- Carbohydrates and Glycemic Index
- Protein
- MSM and Migraines
- Chocolate Milk for Recovery
8 Injury prevention and healing
- Cryotherapy - Ice for Healing and Icing with a Camelbak
- Injury prevention using 'The Stick'
- Blisters
- Blister Prevention If I can avoid blisters, you should be able to
- Popping Blisters
- Blister Prevention and Socks
- Toughening Feet
- Taping
- Shin Splints
- Iliotibial band syndrome AKA ITBS
- Cramps
9 Gear Reviews
- Blister Prevention and Socks
- Modified Nike Free
- 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
- Fixing iPod remote headphones
- Thumper - deep muscular massage
- Theratherm - for heat treatment
- Dirty Girl Gaiters
10 Book Reviews
11 Race Reports
- 2010 Umstead 100
- 2010 Mount Mitchell Challenge
- 2009 Derby 50K
- 2009 Hinson Lake 24 Hour
- 2009 Laurel Valley 35
- 2009 Sweaty Butt 50K
- 2009 Massanutten Trails 100
- 2008 Double Crossing of the Grand Canyon
