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]] The most important tip I give most runners is through to improve their cadence. * the various types of workout from the [[Practical HydrationLong Run]] and to [[Hydration 101High Intensity Interval Training]] 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. * =Running Marathons=''Main article: [[Nutrient TimingRunning Marathons]] When you eat is more important than what you eat! ''
== 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, [[Motivation]] How to find motivation* [[Starting to run]] Start with a simple walk/run pattern and build Ultrarunning| the advice on it. It's the easiest way. * [[Why compression clothesultrarunning]]? * [[Running and long term health]] Is running bad for you? Does it wear out the joints? See what includes the science says!* [[Running in the RainEssential Ultrarunning Tips]]* , [[Running Fixing problems in the ColdUltramarathons]] (See , a list of [[Traction AidsUltramarathon Training Plans]])* [[Running in , plus specifics for the Heat]]100 mile and 24 hour races. * [[Running in the Dark]]=Nutrition and 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]]''
* [[Golden Rule of Training]]* [[Supercompensation The ketogenic diet restricts carbohydrate intake, and Why exercise does not make you fit]]* [[How Often To Run]] Less can be more* [[Individuality and the Experiment of One]] Everyone is different* [[Introduction to Workout Types]]** [[Introduction a lesser extent protein intake, to Interval Training]]*** [[Practical Interval Training]]*** [[Practical Aerobic Intervals]] and [[Aerobic Interval Training 101]] *** [[Tabata High Intensity Interval Training]]*** [[Medium Intensity High Volume Intervals]]*** 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 [[Downhill Intervals]] 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 Ketogenic Diet as a week* [[Do not pause your watchTreatment|Don’t pause your watch]]* [[The importance of a training log]] With reviews of ketogenic diet has the potential to help with a number of training logs* [[Delayed Onset Muscle Sorenesshealth conditions]]* , but also has [[Walking BreaksHealth Risks of the Ketogenic Diet| some significant potential health risks]].* [[Heat Acclimation Training]] - especially important for spring races=Injury Prevention and Recovery=* ''Main article: [[Training for your first 100 mile raceInjury 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= 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]] and , [[When to eat Comparison of Energy Gels| Energy Gels in the Marathon]]and many more. * [[Pre-Race Meals]]=Software=* ''Main article: [[In a race, walk before you have toSoftware]]* [[Impact of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes* [[Your First 100 Mile Race]]'
== 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 =There are a number of topics where the science my personal experience has led me to a radically different and controversial opinion.* [[Essential Ultrarunning TipsTempo Runs]] . The basicspreponderance of scientific evidence indicates that tempo runs, also known as threshold training, is the least effective form of training and should be avoided.* [[A brief guide to ultramarathon distancesDownhill Running]] . For endurance runners, I believe that downhill running is the most valuable and most overlooked form of training.* [[Training for your first 100 mile raceOvertraining Syndrome]]* . I believe that Overtraining Syndrome is best considered a form of clinical depression, and concluded that [[Your First 100 Mile Race]]* [[Sleep Deprivation in Overnight Events]]* [[Walking Breaks]]* [[Fueling in an Ultra]]* [[Aid Stations]]* [[Drop Bags]] == Nutrition Tips == * [[Nutrition How Often To Run| running 3-4 time per week is Importantoptimal]]. * [[Nutrient TimingMaximum Heart Rate]]. You have to measure Maximum Heart Rate, you can't calculate it and more than you can calculate your weight from your height.* [[Weight LossLactate Threshold]]* [[Magnesium. Most methods of measuring lactate threshold are deeply flawed, my favorite micronutrient]] but the valid approach of Maximum Lactate Steady State (Important for runnersMLSS) is difficult, but also good for migraines)* [[Carbohydrates and Glycemic Index]]* [[Protein]]* [[MSM and Migraines]]* [[Chocolate Milk for Recovery]] == Injury prevention and healing == * [[Cryotherapy time- Ice for Healing]] consuming, and [[Icing with a Camelbak]]* [[Injury prevention using 'The Stick']]* Blistersprobably not worth the effort.** [[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 BlistersKetogenic Diet]]** [[Blister Prevention . My analysis is the science and Socks]]personal experimentation is unlikely to upset both sides of the low carbohydrate debate. ** [[Toughening Feet]]** [[Taping]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS* Not all of my suggestions are controversial, as my belief in things like the importance of [[CrampsCadence]] == Gear Reviews == * [[Blister Prevention and Socks]]* [[Modified Nike FreeHigh Intensity Interval Training]]are mainstream.* [[Under Armor Heat Gear Top]] Cooler than bare skin* [[Race Ready Shorts and Tights]]* [[SunUp Dawn Simulator]]* [[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]]* [[Book Review - Nutrient Timing]]what's been published recently.<news limit="30" nominor= Race Reports "true" unique="true" namespaces="main"> * [[2010 Umstead 100]]* [[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 Sweaty Butt 50K]]* [[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>