These running tips are intended This site is dedicated to cover all levels of making you a better runner, from whether you're a beginner to or a competitive athlete. Many of the tips 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 or experience beyond my own running experience as a competitive ultrarunner and I advice 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 [[Science of Running]]. 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. __NOTOC__=Running for Beginners =''Main article: [[Running for Beginners]]''
To help people follow updates I started running in my 30's, overweight, unfit, and without the benefit of the Internet to this Wiki, provide me with even the most basic of advice. I use 've listed the core advice and answers to common questions in [[blogsRunning for Beginners]] as , which includes a notification feed. (The RSS feed from the Wiki software is rather poor.) You can also plan for [[Starting to run]], advice on [[contact meMotivation]] to ask specific questions, suggest articlescritical tips such as [[Cadence]], or disagree with what Iand more. =Advanced Running=''ve written. This site is based on the philosophy that Main article: [[Documentation Is EvilAdvanced Running]] so don't expect long articles. '
Want to follow my If you've been training? I post for a few years and you've mastered all my runsthe [[Running for Beginners| foundations of running]] (especially things like [[Cadence]]), at then you're ready for some of the more [[DailymileAdvanced Running]] so check out http://wwwtopics.dailymileThis covers things from the Zen like concept of [[Stillness in Motion]], to [[Running Form]], [[Altitude Training]] and more.com/people/JonathanS =Training=''Main article: [[Training]]''
If The pages on [[Training| training for general fitness and racing]] include the basics of how [[Supercompensation| recovery, not exercise, makes you find this site useful, please fitter]] and [[Spread Endurance Adaptations| what happens when you do endurance training]] through to the various types of workout from the Word[[Long Run]] to [[High Intensity Interval Training]]. =Running Marathons=''Main article: [[Running Marathons]]''
== Critical Tips ==If you only read 're racing a few tipsmarathon, be it your first or your fiftieth, these are the ones that I believe are most critical. * advice in [[Running Breakthroughs]] The things that have radically improved my running.* [[CadenceMarathons]]will help, covering core topics like the [[Arm PositionTop 10 Marathon Training Mistakes]] and [[Cadence Q and A|Cadence Q&ATop 10 Marathon Racing Mistakes]] The most important tip I give most runners is , through to improve their cadence. * the much debated question of [[How Often To Run]] Less can be more* [[Modified Nike Free]] The ultimate running shoe? * [[Practical HydrationNegative Splits]] and the greatly overlooked [[Hydration 101Impact of Heat on Marathon Performance]] 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. * plus [[Nutrient TimingA Comparison of Marathon Training Plans]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at =Ultrarunning=''Main article: [[#Nutrition TipsUltrarunning]]''
== General Running For those running the longest distances, [[Ultrarunning| the advice on ultrarunning]] includes the [[Essential Ultrarunning Tips ]], [[Fixing problems in Ultramarathons]], a list of [[Ultramarathon Training Plans]], plus specifics for the 100 mile and 24 hour races. =Nutrition and Weight Loss=''Main article: [[Nutrition]]''
* Like any sport, [[MotivationNutrition]] How to find motivation* is [[Starting to runNutrition is Important| important]] Start with a simple walk/run pattern to achieve optimum performance and build on ithealth. It's the easiest way. * A core part of effective sports nutrition is to understand [[Why compression clothesNutrient Timing| when to eat specific foods]]? * [[Running to achieve optimum recovery and long term health]] Is running bad weight management. There is some general advice for you? Does it wear out the joints? See what the science says!* [[Running in the RainThe Runners Diet]]* , along with many specifics for things like [[Running in the ColdFiber]] (See and [[Traction AidsPotassium]]). * [[Running in the Heat]]=Ketogenic Diet=* ''Main article: [[Running in the Dark]]* [[Running Trails]]* [[Running and Lower GI ProblemsKetogenic 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. The [[Ketogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]], but also has [[Health Risks of the Ketogenic Diet| some significant potential health risks]].=Injury Prevention and Recovery= Training Tips ==''Main article: [[Injury Prevention and Recovery]]''
* [[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 My success as a runner has had a lot to Workout Types]]** [[Introduction do with being able 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]] fix minor problems before they become injuries. 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]]*** main tools for staying healthy have [[VDOT CalculatorMassage]] and [[VDOT Based Intensities]]** [[FIRSTCryotherapy]] (Furman Institute icing), combined with an acute awareness of Running and Scientific Training) "3plus2" - running three days a week* the [[Do not pause your watchSupercompensation|Don’t pause your watch]]* [[The importance of a training logrest and recovery]] With reviews of a number of training logs* . The page on [[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 TrainingInjury Prevention and Recovery]] gives both general and [[Intermittent Hypoxic Training 101]]injury specific advice. ** [[AltoLab]] (The altitude training system I use)=Product Reviews=* ''Main article: [[StretchingProduct Reviews]] While it is a common belief that runners should stretch, the evidence refutes this. ''
My [[Product Reviews]] include comparisons of [[Shoes| Running Shoes]], [[Best Running Watch| GPS Watches]], [[Best Running MP3 Player| MP3 Players]], [[Best Running Lights| Running Lights]], [[Comparison of Energy Gels| Energy Gels]] and many more. =Software= Racing Tips ==''Main article: [[Software]]''
* My utilities include the [[The Golden Rule of RacingVDOT Calculator]]* Tapering** , [[Golden Rule of TaperingMarathon Pace Band]]** , [[Practical Tapering]]** [[Tapering 101]]** [[Tapering Tips]]* [[How to eat a GelSportTracks Dailymile Plugin]] , and more specialist software such as the [[When to eat Energy Gels in the MarathonHypoxic Timer]]* for [[Pre-Race MealsIntermittent Hypoxic Exposure]]* [[. In a raceaddition, walk before you have to]]* [[Impact I've documented the use of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes* software for [[Your First 100 Mile RaceHigh Speed Video Analysis]]. * [[Racing 2 Marathons]] Thoughts on racing two marathons in short succession=Controversial Topics =* [[Back There are a number of topics where the science my personal experience has led me to Back Marathons]] For running marathons on consecutive daysa radically different and controversial opinion.* [[The Last 10KTempo Runs]] . The marathon preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is a 10K race with a 20 mile warm up == Barefoot & Minimalist Running == * [[Are your running shoes injuring you]]?the least effective form of training and should be avoided.* [[Minimalist Downhill Running Footwear]] . For endurance runners, I believe that downhill running is the most valuable and [[Modified Nike Free]]most overlooked form of training.* [[The Journey to Minimalist RunningOvertraining Syndrome]]* [[Toughening Feet]] == 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]] == Nutrition Tips == * [[Nutrition . I believe that Overtraining Syndrome is Important]] * best considered a form of clinical depression, and concluded that [[Mid How Often To Run Fueling| running 3-4 time per week is optimal]]. * [[Nutrient TimingMaximum Heart Rate]] When . You have to measure Maximum Heart Rate, you eat is can't calculate it and more important than what you eat! Covers optimum sports drink, as well as recoverycan calculate your weight from your height.** [[Fellrnr's Go JuiceLactate Threshold]] What I drink when I train and race** [[Chocolate Milk for Recovery]] Tastes great as well * [[The Runners Diet]] and [[Weight Loss]] * [[Magnesium. Most methods of measuring lactate threshold are deeply flawed, my favorite micronutrient]] but the valid approach of Maximum Lactate Steady State (Important for runnersMLSS) is difficult, but also good for migraines)* [[Carbohydrates and Glycemic Index]]* [[Protein]]** [[Protein Powder Contamination]]* [[MSM and Migraines]] == Injury prevention and healing ==* [[Coping with Injury]]* [[Cryotherapy time- Ice for Healing]] consuming, and [[Icing with a Camelbak]]* [[Trigger Points]] Why you don't fix probably not worth the place it hurtseffort.** [[MassageShoe Modifications]]** [[Injury prevention using 'The Stick']]** [[Thumper]]** [[Teeter Inversion Table]]* Blisters** [[Blister Prevention]] If . I can avoid blisterscut the toe box is my running shoes open, you should be able something that seems surprisingly controversial tome. ** [[Popping BlistersKetogenic Diet]]** [[Blister Prevention . My analysis is the science and Socks]]personal experimentation is unlikely to upset both sides of the low carbohydrate debate. ** [[Toughening Feet]]** [[Taping]]** [[Injinji Liner Socks]]** [[Extreme Shoe Modifications]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS; pain Not all of my suggestions are controversial, as my belief in things like the outside importance of the knee* [[CrampsCadence]]* and [[Plantar Fasciitis]] My experiences with PF* [[StretchingHigh Intensity Interval Training]] While it is a common belief that runners should stretch, the evidence refutes thisare mainstream.* [[Sore Feet]] == Gear Reviews =Recent Changes= * [[Injinji Liner Socks]]This list of recent changes is automatically generated, [[Dry Max Socks]] and [[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 but it should give you a rough idea of what'The Stick']]* [[Portable Pharmacy]]* [[Headphones for Running]] and [[Fixing iPod remote headphones]]* [[Thumper]] - deep muscular massage* [[Theratherm]] - for heat treatment* [[Dirty Girl Gaiters]]* [[Body Fat Measures]]s been published recently.<news limit="30" nominor= Book Reviews "true" unique="true" namespaces="main"> * [[Book Review - The end of overeating]] * [[Book Review - Nutrient Timing{{{pagename}}}]]{{{date}}}* [[Book Review – Altitude Training and Athletic Performance]]* [[Book Review – Fixing Your Feet]]* [[Book Review – Trail Guide to the Body]] == Race Reports ==* [[2010 Mountain Masochist Trail Run]]* [[2010 Hinson Lake 24 Hour]]* [[2010 Keys 100]]* [[2010 Umstead 100]]* [[2010 Mount Mitchell Challenge]]* [http:<//obsruntheoden.blogspot.com/2009/12/he-kept-pain-at-bay-took-2nd-in-50k.html 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]] == 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]]* [[Internal Control Index]]news>
