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]]''
== Critical Tips ==* If you've been training for a few years and you've mastered all the [[Running Breakthroughsfor Beginners| foundations of running]] The (especially things that have radically improved my running.* like [[Cadence]]), then you're ready for some of the more [[Arm PositionAdvanced Running]] and topics. This covers things from the Zen like concept of [[Cadence Q and A|Cadence Q&AStillness in Motion]] The most important tip I give most runners is , to improve their cadence. * [[How Often To RunRunning Form]] Less can be more* , [[Modified Nike Free]] The ultimate running shoe? * [[Practical HydrationAltitude Training]] 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. * [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at =Training=''Main article: [[#Nutrition TipsTraining]]''
The pages on [[Training| training for general fitness and racing]] include the basics of how [[Supercompensation| recovery, not exercise, makes you fitter]] and [[Endurance Adaptations| what happens when you do endurance training]] through to the various types of workout from the [[Long Run]] to [[High Intensity Interval Training]]. =Running Marathons= General ''Main article: [[Running Tips ==Marathons]]''
* [[Motivation]] How to find motivation* [[Starting to run]] Start with If you're racing a simple walk/run pattern and build on marathon, be it. It's your first or your fiftieth, the easiest way. * [[Why compression clothes]]? * advice in [[Running and long term healthMarathons]] Is running bad for you? Does it wear out the joints? See what will help, covering core topics like the science says!* [[Running in the RainTop 10 Marathon Training Mistakes]]* and [[Running in the ColdTop 10 Marathon Racing Mistakes]] (See , through to the much debated question of [[Traction AidsNegative Splits]])* and the greatly overlooked [[Running in the Impact of Heaton Marathon Performance]]* , plus [[Running in the DarkA Comparison of Marathon Training Plans]].=Ultrarunning=* ''Main article: [[Running TrailsUltrarunning]]''
== For those running the longest distances, [[Ultrarunning| the advice on ultrarunning]] includes the [[Essential Ultrarunning Tips]], [[Fixing problems in Ultramarathons]], a list of [[Ultramarathon Training Tips Plans]], plus specifics for the 100 mile and 24 hour races. =Nutrition and Weight Loss=''Main article: [[Nutrition]]''
* Like any sport, [[Golden Rule of TrainingNutrition]]* is [[Supercompensation and Why exercise does not make you fitNutrition is Important| important]]* [[How Often To Run]] Less can be more* [[Individuality to achieve optimum performance and the Experiment health. A core part of One]] Everyone effective sports nutrition is different* to understand [[Downhill Running]] Why uphills are easy and downhills are important* [[Introduction Nutrient Timing| when to Workout Typeseat specific foods]]** [[Introduction to Interval Training]] achieve optimum recovery 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* [[Do not pause your watch|Don’t pause your watch]]* weight management. There is some general advice for the [[The importance of a training logRunners Diet]] With reviews of a number of training logs* [[Delayed Onset Muscle Soreness]]* [[Walking Breaks]]* [[Heat Acclimation Training]] - especially important for spring races* [[Training , along with many specifics for your first 100 mile race]]* [[Altitude Training]]** things like [[Altitude Training Approaches]]** [[Hypoxia Systems]]** [[Intermittent Hypoxic TrainingFiber]] and [[Intermittent Hypoxic Training 101Potassium]]. ** [[AltoLab]] (The altitude training system I use)=Ketogenic Diet=* ''Main article: [[StretchingKetogenic Diet]] While it is a common belief that runners should stretch, the evidence refutes this. ''
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 [[Ketogenic Diet as a Treatment| ketogenic diet has the potential to help with a number of health conditions]], but also has [[Health Risks of the Ketogenic Diet| some significant potential health risks]].=Injury Prevention and Recovery= Racing Tips ==''Main article: [[Injury Prevention and Recovery]]''
* [[The Golden Rule of Racing]]* Tapering** 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 [[Golden Rule of Tapering]]** [[Practical Tapering]]** [[Tapering 101]]** [[Tapering Tips]]* [[How to eat a GelMassage]] and [[When to eat Energy Gels in the MarathonCryotherapy]]* [[Pre-Race Meals]]* [[In a race(icing), walk before you have to]]* combined with an acute awareness of the [[Impact Supercompensation| importance of Heat on Marathon Performancerest and recovery]] It's surprising just how much difference a small temperature increase makes* . The page on [[Your First 100 Mile RaceInjury Prevention and Recovery]]gives both general and injury specific advice. * [[Racing 2 Marathons]] Thoughts on racing two marathons in short succession=Product Reviews=* ''Main article: [[The Last 10KProduct Reviews]] The marathon is a 10K race with a 20 mile warm up.''
== Barefoot & Primal My [[Product Reviews]] include comparisons of [[Shoes| Running Shoes]], [[Best Running Watch| GPS Watches]], [[Best Running MP3 Player| MP3 Players]], [[Best Running Lights| Running Lights]], [[Comparison of Energy Gels| Energy Gels]] and many more. =Software=''Main article: [[Software]]''
* 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]]* [[Trigger Points]] Why you don't fix probably not worth the place it hurtseffort.** [[MassageShoe Modifications]]** [[Injury prevention using 'The Stick']]** [[Thumper]]** [[Teeter Inversion Table]]* 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 BlistersKetogenic Diet]]** [[Blister Prevention . My analysis is the science and Socks]]** [[Toughening Feet]]** [[Taping]]** [[Injinji Liner Socks]]* [[Shin Splints]]* [[Iliotibial band syndrome]] AKA ITBS; pain in the outside personal experimentation is unlikely to upset both sides of the kneelow carbohydrate debate. * [[Cramps]]* [[Plantar Fasciitis]] My experiences with PF* [[Stretching]] While it is a common Not all of my suggestions are controversial, as my belief that runners should stretch, in things like the evidence refutes this. == Gear Reviews == * [[Blister Prevention and Socks]]* [[Modified Nike Free]]* 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]]* [[2010 Umstead 100{{{pagename}}}]]{{{date}}}* [[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>