Changes

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 me| contact meMe]] 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 [[The Science Of Hydration]] 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]]''

== 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 Basics Form]], [[Altitude Training]] and more. =Training=''Main article: [[Training]]''

* The pages on [[Starting to runTraining| training for general fitness and racing]] Start with a simple walk/run pattern and build on it. It's include the easiest way. * basics of how [[Running FormSupercompensation| recovery, not exercise, makes you fitter]]** and [[BreathingEndurance Adaptations| what happens when you do endurance training]]** [[Foot Strike]]* [[Running in the Rain]]* [[Running in through to the Cold]] (See [[Traction Aids]])* [[Running in various types of workout from the Heat]]* [[Running in the DarkLong Run]] and to [[Best Running LightsHigh Intensity Interval Training]]. * [[=Running Trails]]Marathons=* ''Main article: [[Running SafetyMarathons]]''

== General If you're racing a marathon, be it your first or your fiftieth, the advice in [[Running 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]]''

* [[Motivation]] and [[Mental fortitude]]* [[Stillness in Motion]] * [[Is cycling or running better?]]* [[Running and long term health]] Is For those running bad for you? Does it wear out the joints? See what the science says!* Running heat calculators** longest distances, [[Running Heat Model]] The math behind Ultrarunning| the heat calculators ** [[Perceived Temperature For Runnersadvice on ultrarunning]] What will includes the temperature feel like when running?** [[Heat limited running paceEssential Ultrarunning Tips]] How fast can you run at different temperatures/humidities? ** , [[Optimum Running TemperatureFixing problems in Ultramarathons]] What's the ideal temperature to run at? * , a list of [[Heat Acclimation Ultramarathon TrainingPlans]], plus specifics for the 100 mile and 24 hour races. * [[Impact of Heat on Marathon Performance]] * [[Running =Nutrition and Lower GI Problems]] and [[Running and Stomach Problems]]Weight Loss=* ''Main article: [[Running Economy]] and [[Calories burned running and walkingNutrition]]''

== Training ==Like any sport, [[File:Supercompensation-small.png|right|thumb|300px|SupercompensationNutrition]]* is [[Golden Rule of Training]]* [[Supercompensation]] Why exercise does not make you fit* [[How Often To Run]] Less can be more* [[Overtraining]]** [[Overtraining SyndromeNutrition is Important| important]] to achieve optimum performance and [[Training Monotony]]* [[Individuality and the Experiment health. A core part of One]] Everyone effective sports nutrition is different* [[Downhill Running]] Why uphills are easy and downhills are important* [[Introduction to Workout Types]]** understand [[Endurance Adaptations]] What happens Nutrient Timing| when you do endurance training** [[Warmupto eat specific foods]] to achieve optimum recovery and [[Cooldown]]** [[Long Run|The Long Run weight management. There is some general advice for Marathon and Ultramarathon races]]*** [[The Science of the Long Run]]** [[Introduction to Interval Training]] 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 Mistakes]]* [[The importance of a training log]] and [[Training Log Comparison]]** [[SportTracksRunners Diet]] - The best training log, along with extensible functionality via plugins.** [[Dailymile]] - This is my top pick many specifics for social logging. Casual runners can use this site as their only training log, or combine it with things like [[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]]** [[Comparison of Altitude Training Systems]]** [[Intermittent Hypoxic ExposureFiber]] and [[The Science of Intermittent Hypoxic Exposure]]** [[DIY Altitude Training]] (The altitude training system I use)** [[Viagra, Exercise and AltitudePotassium]] Surprisingly, Viagra (Sildenafil) may improve performance at altitude. ** [[The Science of Altitude Training]]=Ketogenic Diet=* ''Main article: [[Stretching]] * [[Weight Loss and PerformanceKetogenic Diet]]''

== Racing ==[[File:NYC Marathon2.jpg|right|thumb|300px|NYC Marathon by [http://www.flickr.com/photos/36665622@N00/ Martineric] ]]* [[The Golden Rule of Racing]]* Tapering** [[Golden Rule of Tapering]]** [[Practical Tapering]]** [[Tapering Tips]]** [[The Science of Tapering]]** [[Taper Psychosis]]** [[Three Phase Taper]]** [[Carbohydrate Loading]]* Marathons** [[Top 10 Marathon Racing Mistakes]]** [[Impact of Heat on Marathon Performance]] It's surprising just how much difference ketogenic diet restricts carbohydrate intake, and to a small temperature increase makes** [[Negative Splits|An analysis of negative splits in lesser extent protein intake, to the point where the marathon]]** So you want to run marathons more often than body converts fat into ketones. These ketones are an alternative fuel source for most? Here are some articles to help*** [[Running Frequent Marathons]] For those who want to run cells in the marathon distance many times body, supplementing or replacing glucose as a year*** [[Back to Back Marathons]] For running marathons on consecutive days*** [[Racing 2 Marathons]] Thoughts on all our racing of two marathons in short successioncritical fuel source.** [[The Last 10K]] The marathon is a 10K race with a 20 mile warm up** [[A Great Marathon]] Some thoughts on what makes Ketogenic Diet as a marathon great** [[Pacing Your Marathon]] An answer to 'What is Treatment| ketogenic diet has the best way potential to pace help with a marathon?'*** [[Using a marathon pace group]]* [[Pre-Race Mealsnumber of health conditions]]* [[Post Race Recovery]]* [[In a race, walk before you have to]]* but also has [[Your First 100 Mile RaceHealth Risks of the Ketogenic Diet| some significant potential health risks]]* [[Race Checklist]]* [[Going out too fast]] A common problem at the start of races.* [[Caffeine]]=Injury Prevention and Recovery=* ''Main article: [[Lacing|Zen Injury Prevention and the art of shoe lacingRecovery]], or why something so simple becomes so hard on race day.''

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= Running Shoes ==''Main article: [[Product Reviews]]''

* My [[Are your running shoes injuring youProduct Reviews]]?* include comparisons of [[Shoes| The Best Running Shoes]]** , [[Modified Nike FreeBest Running Watch| GPS Watches]]** , [[Hoka Shoe ReviewBest Running MP3 Player|Hoka One OneMP3 Players]]* , [[The Journey to Minimalist Best RunningLights| Running Lights]], [[Comparison of Energy Gels| Energy Gels]] and many more. =Software=* ''Main article: [[Toughening FeetSoftware]]''

== Ultrarunning == * My utilities include the [[Essential Ultrarunning TipsVDOT Calculator]] The basics* , [[A brief guide to ultramarathon distancesMarathon Pace Band]] * , [[Fixing problems in UltramarathonsSportTracks Dailymile Plugin]]* , and more specialist software such as the [[Training for your first 100 mile raceHypoxic Timer]] * for [[Your First 100 Mile Race]]* [[Ultramarathon Training Plans]]* The [[Morton Stretch]] to refresh legs mid-race* [[Sleep Deprivation in Overnight Events]]* [[Walking Breaks]]* [[Fueling in an UltraIntermittent Hypoxic Exposure]]* [[Aid Stations]]* [[Drop Bags]]* [[Crewing an Ultra]] == Nutrition ==[[File:Beet Salad.jpg|right|thumb|300px|My daily saladIn addition, with lots I've documented the use of beets]]* software for [[Nutrition is ImportantHigh Speed Video Analysis]] . * [[Mid Run Fueling]]=Controversial Topics =* [[Beetroot and Running Performance]] A simple way There are a number of improving your performance. * Gels** [[How topics where the science my personal experience has led me to eat a Gel]]radically different and controversial opinion.** [[Comparison of Energy GelsTempo Runs]]** [[When to eat Energy Gels in the Marathon]]** [[. The Science preponderance of Energy Gels]]* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drinkscientific evidence indicates that tempo runs, also known as well as recovery.** [[Fellrnr's Go Juice]] What I drink when I train and race** [[Chocolate Milk for Recovery]] Tastes great 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 Grazing]]* [[Sleep and ObesityOvertraining Syndrome]]==Ketogenic 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 I believe that Overtraining Syndrome is best considered a critical fuel source. Note that most form of these articles are under construction and may only exist as notesclinical depression, while others are closer to completion. {{KetoList}}== Injury prevention and healing ==* General recommendations** concluded that [[Coping with Injury]]** [[NSAIDs and RunningHow Often To Run|NSAIDs (Ibuprofen/Acetaminophen) for runners, impairs healing and interferes with hydration]]** [[Running and Illness]] Should you run with a cold or other illness? How does running affect your immune system?** [[Racing while injured3-4 time per week is optimal]]. ** [[Delayed Onset Muscle SorenessMaximum Heart Rate]]** [[Joint Supplements]]* 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]]upset both sides of the low carbohydrate debate. ** [[Injinji Liner Socks]]** [[Extreme Shoe Modifications]]* Specific Injuries** [[Knee Pain]]Not all of my suggestions are controversial, AKA 'Runner's Knee' ** [[Shin Splints]]** [[Iliotibial band syndrome]] AKA ITBS; pain as my belief in things like the outside importance of the knee** [[Cramps]]** [[Plantar Fasciitis]] My experiences with PF** [[Sore Feet]]** [[Mortons Neuroma]]** [[Running and Lower GI ProblemsCadence]] and [[Running and Stomach ProblemsHigh Intensity Interval Training]] ==Weight Loss==* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recoveryare mainstream.* [[Weight Loss and Performance]]* [[Body Fat Measures]]* [[CoolSculpting]] Using cold to reduce body fat* [[The Runners Diet]] and [[Weight Loss]]  == Gear Reviews =Recent Changes=* [[Gifts for Runners]]* [[Best Running Watch]]* [[Best Running Lights]]* [[Why compression clothes]]? ** [[UnderArmour HeatGear Top]] Cooler than bare skin** [[A review This list of graduated compression wear]]* [[Injinji Liner Socks]]recent changes is automatically generated, [[Dry Max Socks]] 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]]* [[Best Running MP3 Player]] and [[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 Training and Athletic Performance]]* [[Book Review - Fixing Your Feet]]* [[Book Review - Trail Guide to the Body]]== Software ==* [[SportTracks Dailymile Plugin]]* [[SportTracks Polar ProTrainer Sync Plugin]]* [[Garmin Foot Pod Calibration]] Known to work with 910XT, 310XT, and 610. * [[Timed Race Chart]] (online) Generate but it should give you a pace chart for timed races, such as 24 hour races.* [[VDOT Calculator]] (online)* [[Marathon Pace Band]] (online)* [[KetoAnalysis]] Analyzes a picture rough idea of a ketostix. * [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]* [[Hypoxic Timer]] Software for [[Intermittent Hypoxic Exposure]]* [[Wiki Missing Link Finder]] Not a running utility but a tool for finding missing links in Mediawiki* [[Software Used]] If you want to know 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://trainingscience.net/?page_id=604 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{{{pagename}}}], 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]{{{date}}}* 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. * 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>