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 RunNegative Splits]] Less can be more* and the greatly overlooked [[Modified Nike FreeImpact of Heat on Marathon Performance]] The ultimate running shoe? * , plus [[Practical HydrationA Comparison of Marathon Training Plans]] 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. ** =Ultrarunning='''Drink if you're thirsty. Over drinking kills!'''** Main article: [[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 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 [[Stillness in MotionNutrient Timing| when to eat specific foods]] * [[Is cycling or running better?]]* [[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 Rain]]* [[Running in the Cold]] (See [[Traction Aids]])* [[Running in the Heat]]** [[Perceived Temperature For The RunnersDiet]]** [[Heat Acclimation Training]]** [[Impact of Heat on Marathon Performance]] (also see [[Heat limited running pace]] and [[VDOT Calculator]] which adjusts , along with many specifics for heat)* things like [[Running in the DarkFiber]] and [[Running LightsPotassium]]. * [[Running Trails]]=Ketogenic Diet=* ''Main article: [[Running and Lower GI Problems]] and [[Running and Stomach 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]] Why exercise does not make you fit[[File:Supercompensation-small.png]]* [[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*** main tools for staying healthy have [[Yasso 800s]]** [[Recovery RunsMassage]] and [[Toxic Miles]]** [[Fartlek]]* Training Plans** [[Jack Daniels Running Formula]] and [[Limitations of Jack Daniel's Running Formula]]*** [[VDOT]]*** [[VDOT Calculator]] and [[VDOT Based Intensities]]** [[FIRSTCryotherapy]] (Furman Institute of Running and Scientific Trainingicing) "3plus2" - running three days a week** [[A Comparison , combined with an acute awareness of Marathon Training Plans]]* 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** [[SportTracks]] - . The best training log, with extensible functionality via plugins.** page on [[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]] Injury Prevention and [[Intermittent Hypoxic Exposure 101]]** [[AltoLabRecovery]] (The altitude training system I use)** [[Viagra, Exercise gives both general and Altitude]] Surprisingly, Viagra (Sildenafil) may improve performance at altitudeinjury specific advice. ** [[Altitude Training 101]]=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 TaperingSportTracks Dailymile Plugin]]** , and more specialist software such as the [[Tapering TipsHypoxic Timer]]** for [[Tapering 101Intermittent Hypoxic Exposure]]** [[Three Phase Taper]]** [[Carbohydrate Loading]]* [[Pre-Race Meals]]* [[. 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 to Back Marathons]] For running marathons on consecutive days* [[The Last 10K]] The marathon is There are 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 number of topics where the best way science my personal experience has led me to pace a marathon?'** [[Using a marathon pace group]]* [[Race Checklist]] == Barefoot & Minimalist Running == * [[Are your running shoes injuring you]]?* [[Minimalist Running Footwear]] radically different and [[Modified Nike Free]]* [[The Journey to Minimalist Running]]controversial opinion.* [[Toughening Feet]] == Ultrarunning Tips == * [[Essential Ultrarunning TipsTempo Runs]] . 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]]* [[Crewing an Ultra]] == Nutrition Tips == * [[Nutrition preponderance of scientific evidence indicates that tempo runs, also known as threshold training, is Important]] the least effective form of training and should be avoided.* [[Mid Run Fueling]]* [[Beetroot and Downhill Running Performance]] A simple way of improving your performance. [[File:Beet Salad.jpg|frame|My daily saladFor endurance runners, with lots I believe that downhill running is the most valuable and most overlooked form of beets]]* Gelstraining.** [[How to eat a GelOvertraining Syndrome]]** [[Comparison . I believe that Overtraining Syndrome is best considered a form of Energy Gels]]** clinical depression, and concluded that [[When to eat Energy Gels in the MarathonHow Often To Run| running 3-4 time per week is optimal]]. ** [[The Science of Energy GelsMaximum Heart Rate]]* [[Nutrient Timing]] 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 Juice]] What I drink when I train and race** [[Chocolate Milk for RecoveryLactate Threshold]] Tastes great as well * [[The Runners Diet]] and [[Weight Loss]] * [[Magnesium]] My favorite micronutrient. It's critical for runnersMost methods of measuring lactate threshold are deeply flawed, but also good for migraines and preventing diabetes* [[Carbohydrates and Glycemic Index]]* [[Protein]]** [[Protein Powder Contamination]]* [[MSM and Migraines]]* [[GOMAD Grazing]] == Injury prevention and healing ==* [[Coping with Injury]]* [[Cryotherapy - Ice for Healing]] and [[Icing with a Camelbak]]* [[NSAIDs and Running|NSAIDs the valid approach of Maximum Lactate Steady State (Ibuprofen/AcetaminophenMLSS) for runnersis difficult, time-consuming, impairs healing and interferes with hydration]]* [[Trigger Points]] Why you don't fix probably not worth the place it hurtseffort.** [[MassageShoe Modifications]]** [[Injury prevention using 'The Stick']]** [[Foam Roller]]** [[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 Blisters|Should you pop a blister?Ketogenic Diet]] It's a bad idea, but sometimes you have to.** [[Blister Prevention My analysis is the science and Socks]]** [[Toughening Feet]]** [[Taping|Taping your feet personal experimentation is unlikely to prevent or treat blisters]]** [[Injinji Liner Socks]]** [[Extreme Shoe Modifications]]* [[Racing while injured]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS; pain in the outside upset both sides of the kneelow carbohydrate debate. * [[Cramps]]* [[Plantar Fasciitis]] My experiences with PF* [[Stretching]] While it is a common Not all of my suggestions are controversial, as my belief that runners should stretch, in things like the evidence refutes this.* [[Sore Feet]]* [[Delayed Onset Muscle Soreness]]* [[Mortons Neuroma]]* [[Anticancer]] Advice on avoiding and mitigating cancer == Gear Reviews ==* [[Best Running Watch]]* [[Injinji Liner Socks]], [[Dry Max Socks]] and [[Blister Prevention and Socks]]* [[Modified Nike Free]]* [[Why compression clothes]]? ** [[Under Armor Heat Gear Top]] Cooler than bare skin** [[A review importance of graduated compression wear]]* Injury prevention and treatment** [[Thumper]] - deep muscular massage** [[Theratherm]] - for heat treatment** [[Injury prevention using 'The Stick']]** [[Teeter Inversion Table]]* [[Portable Pharmacy]]* [[Headphones for Running]] and [[Fixing iPod remote headphonesCadence]]* [[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 == Book Reviews ==* [[Book Review - The 4 Hour Body]]* [[Book Review - The end of overeating]]* [[Book Review - Nutrient Timing]]* [[Book Review - Altitude High Intensity Interval Training and Athletic Performance]]* [[Book Review - Fixing Your Feet]]* [[Book Review - Trail Guide to the Body]] == Race Reports ==* [[2011 North Coast 24 Hour National Championships]]* [[2011 Hampton 24 Hour]]* [[2010 Freedom Park 24 Hour]]* [[2010 Derby 50K]]* [[2010 Mountain Masochist Trail Run]]* [[2010 Hinson Lake 24 Hour]]* [[2010 Keys 100]]* [[2010 Umstead 100]]* [[2010 Mount Mitchell Challenge]]* [http://obsruntheodenare mainstream.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]] == Software =Recent Changes=* [[SportTracks Dailymile Plugin]]* [[SportTracks Polar ProTrainer Sync Plugin]]* [[Garmin Foot Pod Calibration]] Tested with 310XT - reports This list of success with other Garmin devices recent changes is mixed* [[VDOT Calculator]] (online)* [[Marathon Pace Band]] (online)* [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]automatically generated, but it should give you a rough idea of what's been published recently.<news limit="30" nominor= Off Topic and Tangents "true" unique="true" namespaces="main"> * [[Email Etiquette{{{pagename}}}]] {{{date}}}* [[Training Macrolog]] My high level training notes* [[Observations from 2011 Umstead 100 Aid Station]]* [[2010 Statistics]]* [[Thoughts on Marathon Pacing]]* [[The Ivan Scale Of Perceived Suffering]]* [[Back Surgery]]* [[Slowing up at Weymouth Woods 100K]]* [[Weight Loss and Performance]]* [[Notes from a high mileage experiment]]* [[Internal Control Index]]* [[2011 New Years Resolutions]]* [[Remixing Music For Running]]* [[SafeHex]] How to setup a safe browsing environment and notes on virus removal == 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 - http://www.active.com/running/Articles/Sensory_cues.htm* An analysis of elite runner's weekly mileage and performance showing that 'more is not better' http:<//www.powerrunning.com/Training/An%20Interesting%20Analysis%20of%20Some%20Elites.htm* A comparison of ultramarathon difficulty based on finish times - http://realendurance.com/index.php?FinishTimeList&s=ul* A compendium of links to other ultrarunning sites, including a race calendar and the most comprehensive list of ultra marathon training programs I've found. http://www.ultramarathonrunning.com/training/index.html* One of the best ways of understanding your muscles is Body Smart, a flash based site that animates the muscles of the body. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html* myTrainLocal is a site for finding local running groups. http://www.mytrainlocal.com* For the best running product reviews, check DC Rainmaker http://www.dcrainmaker.com/p/product-reviews.html* If your GPS does not show the right distance on a race, which is right, the GPS or the course measurement. http://www.hamptonrockfest.com/hamptonhalf-GPS.htmlnews>