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]]''
Want 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. * [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at =Running Marathons=''Main article: [[#Nutrition TipsRunning 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, [[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]]*** [[Downhill Intervals]] Speedwork that builds endurance*** [[Broken 5K]] My favorite speedwork*** [[Yasso 800s]]** [[Recovery Runs]] and [[Toxic Miles]]** [[Fartlek]]* Training Plans** 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 [[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=* [[Training for your first 100 mile race]]* [''Main article: [Altitude Training]]** [[Altitude Training Approaches]]** [[Hypoxia Systems]]** [[Intermittent Hypoxic Training]] Injury Prevention and [[Intermittent Hypoxic Training 101Recovery]]** [[AltoLab]] (The altitude training system I use)''
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]]* [[Pre-Race Meals]]and many more. * [[In a race, walk before you have to]]=Software=* ''Main article: [[Impact of Heat on Marathon PerformanceSoftware]] 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'
== 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]] When . You have to measure Maximum Heart Rate, you eat is can't calculate it and more important than what you eat! Covers optimum sports drink, as well as recoverycan calculate your weight from your height.** [[Fellrnr's Go JuiceLactate Threshold]] What I drink when I train and race** [[Chocolate Milk for Recovery]] Tastes great as well * [[Weight Loss]] * [[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]] == Injury prevention and healing == * [[Cryotherapy time- Ice for Healing]] consuming, and [[Icing with a Camelbak]]probably not worth the effort.* [[Injury prevention using 'The Stick'Shoe Modifications]]* Blisters** [[Blister Prevention]] 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]]** [[Blister Prevention and Socks]]** [[Toughening Feet]]** [[Taping]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS* [[Cramps]]* [[Plantar FasciitisKetogenic Diet]] . My experiences with PF == Gear Reviews == * [[Blister Prevention analysis is the science and Socks]]personal experimentation is unlikely to upset both sides of the low carbohydrate debate. * [[Modified Nike Free]]* Not all of my suggestions are controversial, as my belief in things like the importance of [[Under Armor Heat Gear TopCadence]] Cooler than bare skin* [[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]]* [[Book Review - Nutrient Timing]]* [[Book Review – Altitude Training and Athletic Performance]]what's been published recently.<news limit="30" nominor= Race Reports "true" unique="true" namespaces="main"> * [[2010 Keys 100{{{pagename}}}]]{{{date}}}* [[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 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>