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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

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

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! 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.
• 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

• Golden Rule of Training
• 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
  • 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
• 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
• Altitude Training
  • Altitude Training Approaches
  • Hypoxia Systems
  • Intermittent Hypoxic Training and Intermittent Hypoxic Training 101
  • AltoLab (The altitude training system I use)

4 Racing Tips

• The Golden Rule of Racing
• Tapering
  • Golden Rule of Tapering
  • Practical Tapering
  • Tapering 101
  • Tapering Tips
• How to eat a Gel and When to eat Energy Gels in the Marathon
• 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

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 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
• Weight Loss
• Magnesium, my favorite micronutrient (Important for runners, but also good for migraines)
• Carbohydrates and Glycemic Index
• Protein
• MSM and Migraines

8 Injury prevention and healing

• Cryotherapy - Ice for Healing and Icing with a Camelbak
• Trigger Points Why you don't fix the place it hurts
  • Massage
  • Injury prevention using 'The Stick'
  • Thumper
  • Teeter Inversion Table
• 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
• Plantar Fasciitis My experiences with PF

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

• Book Review - The end of overeating
• Book Review - Nutrient Timing
• Book Review – Altitude Training and Athletic Performance

11 Race Reports

• 2010 Keys 100
• 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

12 Off Topic and Tangents

• Thoughts on Marathon Pacing
• Back Surgery
• 2009 Statistics
• Slowing up at Weymouth Woods 100K
• Weight Loss and Performance
• Notes from a high mileage experiment