Main Page

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

1 Critical Tips

• Cadence, Arm Position and Cadence Q&A
• Practical Hydration and Hydration 101

2 General Running Tips

• Motivation
• Starting to run
• Running in the Rain
• Running in the Cold (See Traction Aids)
• Why compression clothes?
• Running and long term health
• Running in the Dark
• Running Trails

3 Training Tips

• Supercompensation and Why exercise does not make you fit
• How Often To Run
• Individuality and the Experiment of One
• 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
    • Broken 5K
    • Yasso 800s
  • Fartlek
• Training Plans
  • Jack Daniels Running Formula
    • VDOT
    • VDOT Calculator and VDOT Based Intensities
  • FIRST (Furman Institute of Running and Scientific Training) "3plus2"
• Don’t pause your watch
• The importance of a training log
• Delayed Onset Muscle Soreness
• Walking Breaks

4 Racing Tips

• The Golden Rule of Racing
• Tapering
  • Golden Rule of Tapering
  • Practical Tapering
  • Tapering 101
  • Tapering Tips
• How to eat a Gel
• Pre-Race Meals
• In a race, walk before you have to

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
• A brief guide to ultramarathon distances
• Training for your first 100 mile race
• Sleep Deprivation in Overnight Events
• Walking Breaks
• Fueling in an Ultra

7 Nutrition Tips

• Nutrition is Important
• Weight Loss
• Magnesium, my favorite micronutrient
• 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
  • Popping Blisters
  • Blister Prevention and Socks
  • Toughening Feet
  • Taping
• Shin Splints
• Iliotibial band syndrome

9 Gear Reviews

• Blister Prevention and Socks
• Modified Nike Free
• Under Armor Heat Gear Top
• 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

11 Race Reports

• 2010 Mount Mitchell Challenge
• 2009 Derby 50K
• 2009 Hinson Lake 24 Hour
• 2009 Laurel Valley 35
• 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