This site is my collected tips and advice around runningdedicated to making you a better runner, whether you're a beginner or a competitive athlete. Before reading anything elseMany of the articles are general in nature, check out but specific attention is given to the most important tip - 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]]. You can follow me via 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 [[blogsDocumentation Is Evil]] or just and therefore try to keep things short and to the point. You can [[contact meContact Me]]to ask questions, suggest articles, or to disagree with what I've written. This site is based on the philosophy that __NOTOC__=Running for Beginners =''Main article: [[Documentation Is EvilRunning for Beginners]]''
I started running in my 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice. I've listed the core advice and answers to common questions in [[Running for Beginners]], which includes a plan for [[Starting to run]], advice on [[Motivation]], critical tips such as [[Cadence]], and more. =Advanced Running= Critical Tips ==''Main article: [[Advanced Running]]''
* 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 [[Arm PositionStillness in Motion]] and , to [[Cadence Q and A|Cadence Q&ARunning Form]]* , [[Practical HydrationAltitude Training]] and more. =Training=''Main article: [[Hydration 101Training]]''
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= General ''Main article: [[Running Tips ==Marathons]]''
* If you're racing a marathon, be it your first or your fiftieth, the advice in [[MotivationRunning Marathons]]* will help, covering core topics like the [[Starting to runTop 10 Marathon Training Mistakes]]* and [[Running in the RainTop 10 Marathon Racing Mistakes]]* [[Running in , through to the Cold]] (See much debated question of [[Traction AidsNegative Splits]])* and the greatly overlooked [[Why compression clothesImpact of Heat on Marathon Performance]]?* , plus [[Running and long term healthA Comparison of Marathon Training Plans]].* [[Running in the Dark]]=Ultrarunning=* ''Main article: [[Running TrailsUltrarunning]]''
== 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 Tips Plans]], plus specifics for the 100 mile and 24 hour races. =Nutrition and Weight Loss=''Main article: [[Nutrition]]''
* Like any sport, [[Supercompensation and Why exercise does not make you fitNutrition]]* is [[How Often To RunNutrition is Important| important]]* [[Individuality to achieve optimum performance and the Experiment health. A core part of One]]* effective sports nutrition is to understand [[Introduction Nutrient Timing| when to Workout Typeseat specific foods]]** [[Introduction to Interval Training]]*** [[Practical Interval Training]]*** [[Practical Aerobic Intervals]] achieve optimum recovery and weight management. There is some general advice for the [[Aerobic Interval Training 101]] *** [[Tabata High Intensity Interval Training]]*** [[Medium Intensity High Volume Intervals]]*** [[Downhill Intervals]]*** [[Broken 5K]]*** [[Yasso 800s]]** [[Fartlek]]* Training Plans** [[Jack Daniels Running Formula]]*** [[VDOT]]*** [[VDOT Calculator]] and [[VDOT Based IntensitiesThe Runners Diet]]** , along with many specifics for things like [[FIRSTFiber]] (Furman Institute of Running and Scientific Training) "3plus2"* [[Do not pause your watch|Don’t pause your watch]]* [[The importance of a training logPotassium]]. * [[Delayed Onset Muscle Soreness]]=Ketogenic Diet=* ''Main article: [[Walking BreaksKetogenic 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= Racing Tips ==''Main article: [[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 [[The Golden Rule of RacingMassage]]* Tapering** and [[Golden Rule of TaperingCryotherapy]]** (icing), combined with an acute awareness of the [[Practical TaperingSupercompensation| importance of rest and recovery]]** [[Tapering 101]]** . The page on [[Tapering TipsInjury Prevention and Recovery]]gives both general and injury specific advice. * [[How to eat a Gel]]=Product Reviews=* ''Main article: [[Pre-Race Meals]]* [[In a race, walk before you have toProduct Reviews]]''
== Barefoot & Primal 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: [[Software]]''
* My utilities include the [[Are your running shoes injuring youVDOT Calculator]]?* , [[Primal Running FootwearMarathon Pace Band]] and , [[Modified Nike FreeSportTracks Dailymile Plugin]]* , and more specialist software such as the [[The Journey to Primal RunningHypoxic Timer]]* for [[Toughening FeetIntermittent Hypoxic Exposure]]* . In addition, I've documented the use of software for [[Primal Running LinksHigh Speed Video Analysis]]. == Ultrarunning Tips =Controversial Topics = * [[Essential Ultrarunning Tips]]* [[A brief guide There are a number of topics where the science my personal experience has led me to ultramarathon distances]]a radically different and controversial opinion.* [[Training for your first 100 mile raceTempo Runs]]* [[Sleep Deprivation in Overnight Events]]* [[Walking Breaks]]* [[Fueling in an Ultra]] == Nutrition Tips == * [[Nutrition . The 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.* [[Weight LossDownhill Running]]* [[Magnesium. For endurance runners, my favorite micronutrient]]* [[Carbohydrates I believe that downhill running is the most valuable and Glycemic Index]]most overlooked form of training.* [[ProteinOvertraining Syndrome]]* [[MSM . I believe that Overtraining Syndrome is best considered a form of clinical depression, and Migraines]]* concluded that [[Chocolate Milk for RecoveryHow Often To Run| running 3-4 time per week is optimal]] == Injury prevention and healing ==. * [[Cryotherapy - Ice for HealingMaximum Heart Rate]] . You have to measure Maximum Heart Rate, you can't calculate it and [[Icing with a Camelbak]]more than you can calculate your weight from your height.* [[Injury prevention using 'The Stick'Lactate Threshold]]* Blisters** [[Blister Prevention]]** [[Popping Blisters]]** [[Blister Prevention . Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, and Socks]]probably not worth the effort.** [[Toughening FeetShoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me. ** [[TapingKetogenic Diet]]* [[Shin Splints]]* [[Iliotibial band syndrome]] == Gear Reviews == * [[Blister Prevention . My analysis is the science and Socks]]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 [[Modified Nike FreeCadence]]* [[Under Armor Heat Gear Top]]* [[Race Ready Shorts and Tights]]* [[SunUp Dawn SimulatorHigh Intensity Interval Training]]are mainstream.* [[Teeter Inversion Table]]* [[Injury prevention using 'The Stick']]* [[Portable Pharmacy]]* [[Fixing iPod remote headphones]]* [[Thumper]] - deep muscular massage* [[Theratherm]] - for heat treatment* [[Dirty Girl Gaiters]] == Book Reviews =Recent Changes= * [[Book Review - The end This list of recent changes is automatically generated, but it should give you a rough idea of overeating]]what's been published recently.<news limit="30" nominor= Race Reports "true" unique="true" namespaces="main"> * [[2010 Mount Mitchell Challenge{{{pagename}}}]]{{{date}}}* [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 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]]news>