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This site is dedicated to making you a better runner, whether you’re you're a beginner or a competitive athlete. Many of the 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 beyond my own experience as a competitive ultrarunner and I advise you to [[Trust No One]]. I’m I'm a believer in the scientific method, and so this site is a mixture of my personal perspective and my analysis of the available scientific evidence[[Science of Running]]. I also believe that [[Documentation Is Evil]] 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. If you want to follow my training, I post all my runs on [[Dailymile]] as [http__NOTOC__=Running for Beginners =''Main article://www.dailymile.com/people/JonathanS JonathanS], on [[FitocracyRunning for Beginners]] as [https://www.fitocracy.com/profile/fellrnr/ fellrnr], or see me on [https://plus.google.com/u/0/109553491778245528622 Google+]. I summarize my training as my [[Training Macrolog]]. If you want to follow updates to this Wiki, I post to http://fellrnr.blogspot.com/ as the Wiki RSS is not effective. ''

== Key Topics ==If you only read a few tipsI started running in my 30's, overweight, unfit, these are and without the benefit of the Internet to provide me with even the ones that I believe are most criticalbasic of advice. * I've listed the core advice and answers to common questions in [[Running Breakthroughsfor Beginners]] The things that have radically improved my running.* , which includes a plan for [[CadenceStarting to run]], advice on [[Arm PositionMotivation]] and , critical tips such as [[Cadence Q and A|Cadence Q&A]] The most important tip I give most runners is to improve their cadence. * [[How Often To Run]] Less can be more* [[Modified Nike Free]] The ultimate running shoe? * [[Practical Hydration]] , 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. ** <span style="color:darkred">Advanced Running='''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 TipsAdvanced Running]]''

== General 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 [[Motivation]] Training| training for general fitness and [[Mental fortituderacing]]* include the basics of how [[Starting to runSupercompensation| recovery, not exercise, makes you fitter]] Start with a simple walk/run pattern and build on it. It's the easiest way. * [[Running Safety]]* [[Stillness in Motion]] * [[Is cycling or running better?]]* [[Running and long term health]] Is running bad for you? Does it wear out the joints? See Endurance Adaptations| 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 Runners]] What will the temperature feel like happens when running?*** [[Heat limited running pace]] How fast can you run at different temperatures/humidities? *** [[Optimum Running Temperaturedo endurance training]] What's through to the ideal temperature to run at? ** [[Heat Acclimation Training]]** [[Impact various types of Heat on Marathon Performance]] * [[Running in workout from the Dark]] and [[Best Running LightsLong Run]]* to [[Running TrailsHigh Intensity Interval Training]]. * [[=Running and Lower GI Problems]] and [[Running and Stomach Problems]]Marathons=* ''Main article: [[Running Economy]] and [[Calories burned running and walkingMarathons]]''

== Training ==[[File:Supercompensation-small.png|right|thumb|300px|Supercompensation]]* [[Golden Rule of Training]]* [[Supercompensation]] Why exercise does not make If you fit* [[How Often To Run]] Less can 're racing a marathon, be more* [[Overtraining]]** [[Overtraining Syndrome]] and [[Training Monotony]]* [[Individuality and it your first or your fiftieth, the Experiment of One]] Everyone is different* advice in [[Downhill RunningMarathons]] Why uphills are easy and downhills are important* [[Introduction to Workout Types]]** [[Endurance Adaptations]] What happens when you do endurance training*** [[The Science of will help, covering core topics like the Long Run]]** [[Warmup]] and [[Cooldown]]** [[Introduction to Interval Top 10 Marathon TrainingMistakes]] 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]]* [[Race Simulation]]* [[Top 10 Marathon Training Racing Mistakes]]* , through to the much debated question of [[The importance of a training logNegative Splits]] and the greatly overlooked [[Training Log ComparisonImpact of Heat on Marathon Performance]]** [[SportTracks]] - The best training log, with extensible functionality via plugins.** [[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]]** plus [[A Comparison of Altitude Marathon Training SystemsPlans]]** [[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. ** [[Altitude Training 101]]=Ultrarunning=* ''Main article: [[Stretching]] * [[Weight Loss and PerformanceUltrarunning]]''

== Racing ==For those running the longest distances, [[File:NYC Marathon2.jpgUltrarunning|right|thumb|300px|NYC Marathon by [http://www.flickr.com/photos/36665622@N00/ Martinericthe advice on ultrarunning] ]]* includes the [[The Golden Rule of RacingEssential Ultrarunning Tips]]* Tapering** , [[Golden Rule of TaperingFixing problems in Ultramarathons]]** [[Practical Tapering]]** [[Tapering Tips]]** [[The Science , a list of Tapering]]** [[Taper Psychosis]]** [[Three Phase Taper]]** [[Carbohydrate Loading]]* [[Top 10 Marathon Racing MistakesUltramarathon Training Plans]]* [[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 plus specifics for the 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 upand 24 hour races. * [[A Great Marathon]] Some thoughts on what makes a marathon great=Nutrition and Weight Loss=* ''Main article: [[Pacing Your MarathonNutrition]] An answer to 'What is the best way to pace a marathon?'** [[Using a marathon pace group]]* [[Race Checklist]]* [[Going out too fast]] A common problem at the start of races.* [[Caffeine]]

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. There is some general advice for the [[The Runners Diet]], along with many specifics for things like [[Fiber]] and [[Potassium]]. =Ketogenic Diet= Barefoot & Minimalist Running ==''Main article: [[Ketogenic Diet]]''

* [[Are your running shoes injuring you]]?* [[Minimalist Running Footwear]] 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 [[Modified Nike FreeKetogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]]** Not minimalist, but strangely related is the also has [[Hoka Shoe ReviewHealth Risks of the Ketogenic Diet|Hoka One Onesome significant potential health risks]].* [[The Journey to Minimalist Running]]=Injury Prevention and Recovery=* ''Main article: [[Toughening FeetInjury 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]]. The page on [[Injury Prevention and Recovery]] gives both general and injury specific advice. =Product Reviews= Ultrarunning ==''Main article: [[Product Reviews]]''

* My [[Essential Ultrarunning TipsProduct Reviews]] The basics* include comparisons of [[A brief guide to ultramarathon distancesShoes| Running Shoes]] * , [[Fixing problems in UltramarathonsBest Running Watch| GPS Watches]]* , [[Training for your first 100 mile raceBest Running MP3 Player| MP3 Players]] * , [[Your First 100 Mile RaceBest Running Lights| Running Lights]]* The , [[Morton StretchComparison of Energy Gels| Energy Gels]] to refresh legs mid-raceand many more. * [[Sleep Deprivation in Overnight Events]]* [[Walking Breaks]]* [[Fueling in an Ultra]]* [[Aid Stations]]* [[Drop Bags]]=Software=* ''Main article: [[Crewing an UltraSoftware]]''

== Nutrition ==My utilities include the [[File:Beet Salad.jpg|right|thumb|300px|My daily salad, with lots of beetsVDOT Calculator]]* , [[Nutrition is ImportantMarathon Pace Band]] * , [[Mid Run FuelingSportTracks Dailymile Plugin]]* [[Beetroot , and Running Performance]] A simple way of improving your performance. * Gels** more specialist software such as the [[How to eat a GelHypoxic Timer]]** for [[Comparison of Energy GelsIntermittent Hypoxic Exposure]]** [[When to eat Energy Gels in . In addition, I've documented the Marathon]]** [[The Science use of Energy Gels]]* software for [[Nutrient TimingHigh Speed Video Analysis]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.** [[Fellrnr's Go Juice]] What I drink when I train =Controversial Topics =There are a number of topics where the science my personal experience has led me to a radically different and racecontroversial opinion.** [[Chocolate Milk for RecoveryTempo Runs]] Tastes great . The preponderance of scientific evidence indicates that tempo runs, also known as well ** [[Fructose]] Useful when exercisingthreshold training, but unhealthy at other times* [[The Runners Diet]] is the least effective form of training and [[Weight Loss]] should be avoided.* [[MagnesiumDownhill Running]] My favorite micronutrient. It's critical for For endurance runners, but also good for migraines and preventing diabetes* [[Carbohydrates and Glycemic Index]]* [[Caffeine]]* [[Quercetin|Quercetin (FRS)]] Quercetin I believe that downhill running is the active ingredient in the FRS products* [[Protein]]** [[Protein Powder Contamination]]* [[MSM most valuable and Migraines]]most overlooked form of training.* [[GOMAD GrazingOvertraining Syndrome]]* [[Sleep and Obesity]] == Injury prevention and healing ==* General recommendations** [[Coping with Injury]]** [[NSAIDs and Running|NSAIDs (Ibuprofen/Acetaminophen) for runners. I believe that Overtraining Syndrome is best considered a form of clinical depression, impairs healing and interferes with hydration]]** concluded that [[Running and Illness]] Should you run with a cold or other illness? How does Often To Run| running affect your immune system?** [[Racing while injured3-4 time per week is optimal]]. ** [[Delayed Onset Muscle SorenessMaximum Heart Rate]]** [[Joint Supplements]]** [[Anticancer]] Advice on avoiding and mitigating cancer* Preventing and Fixing injuries** [[Cryotherapy|Cryotherapy - Ice for Healing]] Amazing heeling. You have to measure Maximum Heart Rate, but never use a gel pack** [[Trigger Points]] Why you doncan't fix the place calculate it hurts*** [[Massage]]*** [[Injury prevention using 'The Stick']]*** [[Foam Roller]]*** [[Thumper]]** [[Overtraining]]*** [[Overtraining Syndrome]] and [[Training Monotony]]more than you can calculate your weight from your height.** [[StretchingLactate Threshold]] While it . Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is a common belief that runners should stretchdifficult, time-consuming, and probably not worth the evidence refutes thiseffort.* Blisters** [[Blister PreventionShoe Modifications]] 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]]* Specific Injuries** [[Knee Pain]], AKA 'Runner's Knee' ** [[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** [[Sore Feet]]** [[Mortons Neuroma]] ==Weight Loss==* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drinkNot all of my suggestions are controversial, as well as recovery.* [[Weight Loss and Performance]]* [[Body Fat Measures]]* [[CoolSculpting]] Using cold to reduce body fat* [[The Runners Diet]] and [[Weight Loss]]  == Gear Reviews ==* [[Gifts for Runners]]* [[Best Running Watch]]* [[Best Running Lights]]* [[Why compression clothes]]? ** [[Under Armor Heat Gear Top]] Cooler than bare skin** [[A review my belief in things like the importance of graduated compression wear]]* [[Injinji Liner Socks]], [[Dry Max SocksCadence]] and [[Blister Prevention and Socks]]* [[Modified Nike Free]] and [[Hoka Shoe Review]]* Injury prevention and treatment** [[Thumper]] - deep muscular massage** [[Theratherm]] - for heat treatment** [[Injury prevention using 'The Stick']]** [[Teeter Inversion Table]]* [[Zeo Sleep Monitor]]* [[Running Hats]]* [[Portable Pharmacy]]* [[Headphones for Running]]* [[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** [[Body Fat Scales]] == 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]]are mainstream. == Race Reports =Recent Changes=* [[2012 Hinson Lake 24 Hour]]* [[2012 Poland 24 Hour World Championships]]* [[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-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 This list of the Grand Canyon]] == Software ==* [[SportTracks Dailymile Plugin]]* [[SportTracks Polar ProTrainer Sync Plugin]]* [[Garmin Foot Pod Calibration]] Known to work with 910XTrecent changes is automatically generated, 310XT, and 610. * [[Timed Race Chart]] (online) Generate a pace chart for timed races, such as 24 hour races.* [[VDOT Calculator]] (online)* [[Marathon Pace Band]] (online)* [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]* [[Hypoxic Timer]] Software for [[Intermittent Hypoxic Exposure]]* [[Wiki Missing Link Finder]] Not a running utility but it should give you a tool for finding missing links in Mediawiki* [[Software Used]] If you want to know rough idea of what software I use's been published recently. <news limit="30" nominor= Off Topic and Tangents "true" unique="true" namespaces=* [[Email Etiquette]] * [[Training Macrolog]] My high level training notes* [[Observations from 2011 Umstead 100 Aid Station]]* [[2011 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]]* [[Remixing Music For Running]]* [[SafeHex]] How to setup a safe browsing environment and notes on virus removal* [[Why Google+ rather than Facebook]] == 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 runnersmain". This [http://www.active.com/running/Articles/Sensory_cues.htm article] has most of the valuable points from the book.* An [http://www.powerrunning.com/Training/An%20Interesting%20Analysis%20of%20Some%20Elites.htm analysis of elite runner's weekly mileage and performance] showing that 'more is not better' * A [http://realendurance.com/index.php?FinishTimeList&s=ul comparison of ultramarathon difficulty based on finish times] > * A [http://www.ultramarathonrunning.com/training/index.html compendium of links to other ultrarunning sites], including the most comprehensive list of ultra marathon training programs I've found. * The best [http://www.ultrarunning.com/ultra/calendar/index.shtml ultrarunning calendar{{{pagename}}}]* One of the best ways of understanding your muscles is [http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html Body Smart], a flash based site that animates the muscles of the body. {{{date}}}* If your GPS does not show the right distance on a race, which is right, the [http://www.hamptonrockfest.com</hamptonhalf-GPS.html GPS or the course measurement].news>