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. I'm also on

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• Fitocracy at https://www.fitocracy.com/profile/fellrnr

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
  • Golden Rule of Tapering
  • Practical Tapering
  • Tapering Tips
  • The Science of Tapering
  • Taper Psychosis
  • Three Phase Taper
  • Carbohydrate Loading
• 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

• Are your running shoes injuring you?
• The Best Running Shoes
  • Modified Nike Free
  • Hoka One One
• The Journey to Minimalist Running
• Toughening Feet

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
  • How to eat a Gel
  • Comparison of Energy Gels
  • When to eat Energy Gels in the Marathon
  • The Science of Energy 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.

• The classifications and types of Low Carbohydrate Diet.
• An introduction to the Ketogenic Diet.
• My experiences with ultrarunning on the Ketogenic Diet
  • How the Ketogenic Diet can be used for the treatment and management of disease.
    • Using the Ketogenic Diets to mitigate and treat Epilepsy
    • How Ketogenic Diets might help with Cancer
    • A look at the possible mechanisms of action of the Ketogenic Diet
  • Health Risks of the Ketogenic Diet
    • Health Checks for the Ketogenic Diet
    • Supplements for the Ketogenic Diet
  • The time frame and changes that occur with Ketoadaptation
  • What are Ketones
    • How to measure Ketones
    • What ketone levels to aim for
  • The pros and cons of the Ketogenic Diet for athletes
    • The Science of Ketogenic Exercise
  • The Types of Ketogenic Diet
    • The "traditional" Ketogenic Diet based on the Ketogenic Ratio
      • The ways the Ketogenic Ratio can be calculated
        • The different definitions of Net Carbohydrates
    • Low Glycemic Index Treatment
    • MCT Diet
      • MCT
    • Modified Atkins Diet (M.A.D.)
• My Ketogenic Recipes
• Non-Ketogenic Low Carbohydrate Diets

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
    • Massage
    • Injury prevention using 'The Stick'
    • Foam Roller
    • Thumper
  • 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

• Book Review - The 4 Hour Body
• Book Review - The end of overeating
• Book Review - Nutrient Timing
• Book Review - Altitude Training and Athletic Performance
• Book Review - Fixing Your Feet
• Book Review - Trail Guide to the Body

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

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.