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]]''
What I started running in my 30's, overweight, unfit, and without the benefit of the Internet to follow my training? provide me with even the most basic of advice. I post all my runs'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]], at critical tips such as [[DailymileCadence]] so check out http, and more. =Advanced Running=''Main article://www.dailymile.com/people/JonathanS [[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 [[Stillness in Motion]], to [[Running Form]], [[Altitude Training]] and more. =Training= Critical Tips ==''Main article: [[Training]]''
* The pages on [[CadenceTraining| training for general fitness and racing]], include the basics of how [[Arm PositionSupercompensation| recovery, not exercise, makes you fitter]] and [[Cadence Q and AEndurance Adaptations|Cadence Q&Awhat happens when you do endurance training]]* through to the various types of workout from the [[Long Run]] to [[Practical HydrationHigh Intensity Interval Training]] and . =Running Marathons=''Main article: [[Hydration 101Running Marathons]]''
== General If you're racing a marathon, be it your first or your fiftieth, the advice in [[Running Tips 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, [[MotivationUltrarunning| the advice on ultrarunning]]* [[Starting to run]]* includes the [[Running in the RainEssential Ultrarunning Tips]]* , [[Running Fixing problems in the ColdUltramarathons]] (See , a list of [[Traction AidsUltramarathon Training Plans]]), plus specifics for the 100 mile and 24 hour races. * [[Why compression clothes]]?* [[Running =Nutrition and long term health]]* [[Running in the Dark]]Weight Loss=* ''Main article: [[Running TrailsNutrition]]''
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= Training Tips ==''Main article: [[Ketogenic Diet]]''
* [[Supercompensation The ketogenic diet restricts carbohydrate intake, and Why exercise does not make you fit]]* 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 [[How Often To Run]]* [[Individuality and Ketogenic Diet as a Treatment| ketogenic diet has the Experiment potential to help with a number of Onehealth conditions]]* , but also has [[Introduction to Workout Types]]** [[Introduction to Interval TrainingHealth Risks of the Ketogenic Diet| some significant potential health risks]].*** [[Practical Interval Training]]*** [[Practical Aerobic Intervals]] =Injury Prevention and [[Aerobic Interval Training 101]] Recovery=*** ''Main article: [[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]] Injury Prevention and [[VDOT Based Intensities]]** [[FIRSTRecovery]] (Furman Institute of Running and Scientific Training) "3plus2"* [[Do not pause your watch|Don’t pause your watch]]* [[The importance of a training log]]* [[Delayed Onset Muscle Soreness]]* [[Walking Breaks]]* [[Heat Acclimation Training]] - especially important for spring races''
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= Racing Tips ==''Main article: [[Product Reviews]]''
* My [[The Golden Rule of RacingProduct Reviews]]* Tapering** [[Golden Rule include comparisons of Tapering]]** [[Practical TaperingShoes| Running Shoes]]** , [[Tapering 101Best Running Watch| GPS Watches]]** , [[Tapering TipsBest Running MP3 Player| MP3 Players]]* , [[How to eat a GelBest Running Lights| Running Lights]]* , [[Pre-Race MealsComparison of Energy Gels| Energy Gels]]and many more. * [[In a race, walk before you have to]]=Software=* ''Main article: [[Impact of Heat on Marathon PerformanceSoftware]]''
== Barefoot & Primal Running == * 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]]* [[Aid Stations]]* [[Drop Bags]] == 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, my favorite micronutrient]] (Important for . For endurance runners, but also good for migraines)* [[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 Healing]] and [[Icing with a CamelbakMaximum Heart Rate]]* [[Injury prevention using . You have to measure Maximum Heart Rate, you can'The Stick']]t calculate it and more than you can calculate your weight from your height.* Blisters** [[Blister PreventionLactate Threshold]]** [[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]]* [[Cramps]] == 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 Simulator]]* [[Teeter Inversion Table]]* [[Injury prevention using 'The Stick']]* [[Portable PharmacyHigh Intensity Interval Training]]are mainstream.* [[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>