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 Hydration]] and [[Hydration 101A Comparison of Marathon Training Plans]] 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. ** <span style="color:darkred">Ultrarunning='''Drink if you're thirsty. Over-hydration kills!'''</span>** 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]]** Running heat calculators*** [[Running Heat Model]] The math behind the heat calculators *** [[Perceived Temperature For RunnersDiet]] What will the temperature feel , along with many specifics for things 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 in the DarkFiber]] and [[Running LightsPotassium]]. * [[Running Trails]]=Ketogenic Diet=* ''Main article: [[Running and Lower GI Problems]] and [[Running and Stomach Problems]]* [[Running EconomyKetogenic Diet]]''
== Training Tips ==[[File:Supercompensation-small.png|right|thumb|300px|Supercompensation]]* [[Golden Rule of Training]]* [[Supercompensation]] Why exercise does not make you fit* [[How Often To Run]] Less can be more* [[Individuality The ketogenic diet restricts carbohydrate intake, 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]]* Training Plans** [[Jack Daniels Running Formula]] and [[Limitations of Jack Daniel's Running Formula]]*** [[VDOT]]*** [[VDOT Calculator]] and [[VDOT Based Intensities]]** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" - running three days a week** [[A Comparison of Marathon Training Plans]]* [[Do not pause your watch|Don’t pause your watch]]* [[The importance of a training log]] With reviews of a number of training logs** [[SportTracks]] - The best training loglesser extent protein intake, with extensible functionality via pluginsto the point where the body converts fat into ketones.** [[Dailymile]] - This is my top pick These ketones are an alternative fuel source for social logging. Casual runners can use this site as their only training logmost cells in the body, supplementing or combine it with [[SportTracks]] fir more sophisticated analyticsreplacing glucose as a critical fuel source. * The [[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 Ketogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of Altitude Training Systemshealth conditions]]** [[Intermittent Hypoxic Exposure]] and [[Intermittent Hypoxic Exposure 101]]** [[AltoLab]] (The altitude training system I use)** [[Viagra, Exercise and Altitude]] Surprisingly, Viagra (Sildenafil) may improve performance at altitude. ** but also has [[Altitude Training 101Health Risks of the Ketogenic Diet| some significant potential health risks]]* [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this.* [[Weight Loss =Injury Prevention and Performance]]== Racing Tips =Recovery=[[File''Main article:NYC Marathon2.jpg|right|thumb|300px|NYC Marathon by [http://www.flickr.com/photos/36665622@N00/ Martineric] ]]* [[The Golden Rule of RacingInjury Prevention and Recovery]]* Tapering** [[Golden Rule of Tapering]]** [[Practical Tapering]]** [[Tapering Tips]]** [[Tapering 101]]** [[Taper Psychosis]]** [[Three Phase Taper]]** [[Carbohydrate Loading]]* [[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* [[Back to Back Marathons]] For running marathons on consecutive days* [[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]]* [[Race Checklist]]
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]]. The page on [[Injury Prevention and Recovery]] gives both general and injury specific advice. =Product Reviews= Barefoot & Minimalist Running ==''Main article: [[Product Reviews]]''
* My [[Are your running shoes injuring youProduct Reviews]]?* include comparisons of [[Shoes| Running Shoes]], [[Minimalist Best Running FootwearWatch| GPS Watches]] and , [[Modified Nike FreeBest Running MP3 Player| MP3 Players]]* , [[The Journey to Minimalist Best Running Lights| RunningLights]], [[Comparison of Energy Gels| Energy Gels]]and many more. =Software=* ''Main article: [[Toughening FeetSoftware]]''
== Ultrarunning Tips == * My utilities include the [[Essential Ultrarunning TipsVDOT Calculator]] The basics* , [[A brief guide to ultramarathon distancesMarathon Pace Band]] * , [[Training for your first 100 mile raceSportTracks Dailymile Plugin]] * , and more specialist software such as the [[Your First 100 Mile RaceHypoxic Timer]]* [[Sleep Deprivation in Overnight Events]]* for [[Walking BreaksIntermittent Hypoxic Exposure]]* [[Fueling in an Ultra]]* [[Aid Stations]]* [[Drop Bags]]* [[Crewing an Ultra]] == Nutrition Tips ==[[File:Beet Salad.jpg|right|thumb|300px|My daily saladIn addition, with lots I've documented the use of beets]]* software for [[Nutrition is ImportantHigh Speed Video Analysis]] . * [[Mid Run Fueling]]=Controversial Topics =* [[Beetroot and Running Performance]] A simple way There are a number of improving your performance. * Gels** [[How topics where the science my personal experience has led me to eat a Gel]]radically different and controversial opinion.** [[Comparison of Energy GelsTempo Runs]]** [[When to eat Energy Gels in the Marathon]]** [[. The Science preponderance of Energy Gels]]* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drinkscientific evidence indicates that tempo runs, also known as well as recoverythreshold training, is the least effective form of training and should be avoided.** [[Fellrnr's Go JuiceDownhill Running]] What . For endurance runners, I drink when I train believe that downhill running is the most valuable and racemost overlooked form of training.** [[Chocolate Milk for RecoveryOvertraining Syndrome]] Tastes great as well * [[The Runners Diet]] and [[Weight Loss]] * [[Magnesium]] My favorite micronutrient. It's critical for runnersI believe that Overtraining Syndrome is best considered a form of clinical depression, but also good for migraines and preventing diabetes* concluded that [[Carbohydrates and Glycemic IndexHow Often To Run| running 3-4 time per week is optimal]]. * [[ProteinMaximum Heart Rate]]** [[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 (Ibuprofen/Acetaminophen) for runners. You have to measure Maximum Heart Rate, impairs healing and interferes with hydration]]* [[Trigger Points]] Why you doncan't fix the place calculate it hurts** [[Massage]]** [[Injury prevention using 'The Stick']]** [[Foam Roller]]** [[Thumper]]** [[Teeter Inversion Table]]* Blisters** [[Blister Prevention]] If I and more than you can avoid blisters, you should be able tocalculate your weight from your height.** [[Popping Blisters|Should you pop a blister?Lactate Threshold]] It's a bad idea. Most methods of measuring lactate threshold are deeply flawed, but sometimes you have tothe valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and probably not worth the effort.** [[Blister Prevention and Socks]]** [[Toughening Feet]]** [[Taping|Taping your feet to prevent or treat blisters]]** [[Injinji Liner Socks]]** [[Extreme Shoe Modifications]]* [[Racing while injured]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS; pain in . I cut the outside of the kneetoe box is my running shoes open, something that seems surprisingly controversial to me. * [[Cramps]]* [[Plantar FasciitisKetogenic Diet]] . My experiences with PF* [[Stretching]] While it analysis is a common belief that runners should stretch, the evidence refutes this.* [[Sore Feet]]* [[Delayed Onset Muscle Soreness]]* [[Mortons Neuroma]]* [[Anticancer]] Advice on avoiding science 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 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 headphones]]* [[Dirty Girl Gaiters]]* [[Race Ready Shorts and Tights]]* [[Arm Warmers]]* [[SunUp Dawn Simulator]]* [[Body Fat Measures]]** [[Skinfold Calipers]] A cheap and easy way personal experimentation is unlikely to upset both sides of checking your own body fat* [[Running Lights]] == 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]] == 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://obsruntheoden.blogspot.com/2009/12/he-kept-pain-at-bay-took-2nd-in-50klow carbohydrate debate.html 2009 Derby 50K]* [[2009 Hinson Lake 24 Hour]]* [[2009 Laurel Valley 35]]* [[2009 Sweaty Butt 50K]]* [[2009 Massanutten Trails 100]]* [[2008 Double Crossing Not all of my suggestions are controversial, as my belief in things like the Grand Canyon]] == Software ==* [[SportTracks Dailymile Plugin]]* [[SportTracks Polar ProTrainer Sync Plugin]]* [[Garmin Foot Pod Calibration]] Tested with 310XT - reports importance of success with other Garmin devices is mixed* [[VDOT Calculator]] (online)* [[Marathon Pace Band]] (online)* [[Running Efficiency CalculatorCadence]] and [[Alternative Efficiency Calculator]] == Off Topic and Tangents == * [[Email Etiquette]] * [[High Intensity Interval Training Macrolog]] My high level training notes* [[Observations from 2011 Umstead 100 Aid Station]]are mainstream.* [[2010 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]]* [[2011 New Years Resolutions]]* [[Remixing Music For Running]]* [[SafeHex]] How to setup a safe browsing environment and notes on virus removal == External Links =Recent Changes= 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 list of elite runner's weekly mileage and performance showing that 'more recent changes 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 sitesautomatically generated, including but it should give you a race calendar and the most comprehensive list rough idea of ultra marathon training programs Iwhat've found. http://www.ultramarathonrunning.com/training/indexs been published recently.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<news limit="30" nominor="true" unique="true" namespaces="main"> * 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[[{{{pagename}}}]] {{{date}}}* 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>