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If you've been training for a few years and you've mastered all the [[Running for Beginners| foundations of running]] (especially things like [[Cadence]]), then you're ready for some of the more [[Advanced Running]] topics. This covers things from the Zen like concept of [[Stillness in Motion]], to [[Running Form]], [[Altitude Training]] and more. =Training=''Main article: [[Training]]'' The pages on [[Training| training for general fitness and racing]] include the basics of how [[Supercompensation| recovery, not exercise, makes you fitter]] and [[Endurance Adaptations| what happens when you do endurance training]] through to the various types of workout from the [[Long Run]] to [[High Intensity Interval Training]]. =Running Marathons= Getting started ''Main article: [[Running Marathons]]'' If you're racing a marathon, be it your first or your fiftieth, the advice in [[Running Marathons]] will help, covering core topics like the [[Top 10 Marathon Training Mistakes]] and [[Top 10 Marathon Racing Mistakes]], through to the much debated question of [[Negative Splits]] and the greatly overlooked [[Impact of Heat on Marathon Performance]], plus [[A Comparison of Marathon Training Plans]].=Ultrarunning=* ''Main article: [[Ultrarunning]]'' For those running the longest distances, [[Ultrarunning| the advice on ultrarunning]] includes the [[Essential Ultrarunning Tips]], [[Fixing problems in Ultramarathons]], a list of [[httpUltramarathon Training Plans]], plus specifics for the 100 mile and 24 hour races. =Nutrition and Weight Loss=''Main article://www[[Nutrition]]'' Like any sport, [[Nutrition]] is [[Nutrition is Important| important]] to achieve optimum performance and health. A core part of effective sports nutrition is to understand [[Nutrient Timing| when to eat specific foods]] to achieve optimum recovery and weight management.mediawikiThere is some general advice for the [[The Runners Diet]], along with many specifics for things like [[Fiber]] and [[Potassium]].org/wiki/Manual =Ketogenic Diet=''Main article:Configuration_settings Configuration settings list[[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. The [[Ketogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]], but also has [[httpHealth Risks of the Ketogenic Diet| some significant potential health risks]].=Injury Prevention and Recovery=''Main article://www[[Injury Prevention and Recovery]]'' My success as a runner has had a lot to do with being able to fix minor problems before they become injuries. My main tools for staying healthy have [[Massage]] and [[Cryotherapy]] (icing), combined with an acute awareness of the [[Supercompensation| importance of rest and recovery]].mediawikiThe page on [[Injury Prevention and Recovery]] gives both general and injury specific advice.org/wiki/Manual=Product Reviews=''Main article: [[Product Reviews]]'' 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=''Main article:FAQ MediaWiki FAQ[[Software]]'' My utilities include the [[VDOT Calculator]], [[Marathon Pace Band]] , [[SportTracks Dailymile Plugin]], and more specialist software such as the [[Hypoxic Timer]] for [[Intermittent Hypoxic Exposure]]. In addition, I've documented the use of software for [[High Speed Video Analysis]]. =Controversial Topics =There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion.* [[Tempo Runs]]. The preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is the least effective form of training and should be avoided.* [[Downhill Running]]. For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training.* [https://lists[Overtraining Syndrome]]. I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that [[How Often To Run| running 3-4 time per week is optimal]]. * [[Maximum Heart Rate]].wikimediaYou have to measure Maximum Heart Rate, you can't calculate it and more than you can calculate your weight from your height.org/mailman/listinfo/mediawiki* [[Lactate Threshold]]. Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-announce MediaWiki release mailing consuming, and probably not worth the effort.* [[Shoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me. * [[Ketogenic Diet]]. My analysis is the science and personal experimentation is unlikely to upset both sides of the low carbohydrate debate. Not all of my suggestions are controversial, as my belief in things like the importance of [[Cadence]] and [[High Intensity Interval Training]] are mainstream.=Recent Changes=This listof recent changes is automatically generated, but it should give you a rough idea of what's been published recently.<news limit="30" nominor="true" unique="true" namespaces="main"> * [[{{{pagename}}}]] {{{date}}}</news>