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
- 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.
- 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
- 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
- Introduction to Interval Training and Safe Speedwork
- Training Plans
- Jack Daniels Running Formula and Limitations of Jack Daniel's 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
- 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
- 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
- The Last 10K The marathon is a 10K race with a 20 mile warm up.
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
- 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; pain in the outside of the knee
- 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