These running tips are intended This site is dedicated to cover all levels of making you a better runner, from whether you're a beginner to or a competitive athlete. Many of the tips 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 or experience beyond my own running experience as a competitive ultrarunner and I advice advise you to [[Trust No One]]. 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 [[Documentation Is Evil]] and therefore try to keep things short and to the point. You can [[Contact Me]] to ask questions, suggest articles, or to disagree with what I've written. __NOTOC__=Running for Beginners =''Main article: [[Running for Beginners]]''
To follow updates I started running in my 30's, overweight, unfit, and without the benefit of the Internet to provide me with even the most basic of advice. I've listed the core advice and answers to this Wikicommon questions in [[Running for Beginners]], I use which includes a plan for [[Starting to run]], advice on [[blogsMotivation]] , critical tips such as the RSS feed from the Wiki software is rather poor. You can also [[contact meCadence]] to ask specific questions, suggest articles, or disagree with what Iand more. =Advanced Running=''ve written. This site is based on the philosophy that Main article: [[Documentation Is EvilAdvanced Running]] so don't expect long articles. '
Want to follow my If you've been training? I post for a few years and you've mastered all my runsthe [[Running for Beginners| foundations of running]] (especially things like [[Cadence]]), at then you're ready for some of the more [[DailymileAdvanced Running]] so check out http://wwwtopics.dailymileThis covers things from the Zen like concept of [[Stillness in Motion]], to [[Running Form]], [[Altitude Training]] and more.com/people/JonathanS =Training=''Main article: [[Training]]''
== Critical Tips ==If you only read a few tips, these are the ones that I believe are most critical. * The pages on [[Running BreakthroughsTraining| training for general fitness and racing]] The things that have radically improved my running.* include the basics of how [[Cadence]]Supercompensation| recovery, not exercise, [[Arm Positionmakes 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 [[How Often To Long Run]] Less can be more* to [[Modified Nike FreeHigh Intensity Interval Training]] The ultimate running shoe? . * [[Practical Hydration]] 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. =Running Marathons=* ''Main article: [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at [[#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 and Why exercise does not make you fit]]* [[How Often To Run]] Less can be more* [[Individuality The ketogenic diet restricts carbohydrate intake, and to a lesser extent protein intake, to the point where the Experiment of One]] Everyone is different* [[Downhill Running]] Why uphills body converts fat into ketones. These ketones are easy and downhills are important* [[Introduction to Workout Types]]** [[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 [an alternative fuel source for most cells in the body, supplementing or replacing glucose as a critical fuel source. The [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 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 race]]* [[Altitude Training]]** [[Altitude Training Approaches]]** [[Hypoxia Systems]]** [[Intermittent Hypoxic Training]] Injury Prevention and [[Intermittent Hypoxic Training 101Recovery]]** [[AltoLab]] (The altitude training system I use)* [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this. ''
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]]* [[Racing 2 Marathons]] Thoughts on racing two marathons in short succession* [[The Last 10K]] The marathon is a 10K race with a 20 mile warm up.'
== 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 basics* [[A brief guide to ultramarathon distances]] * [[Training for your first 100 mile race]]* [[Your First 100 Mile Race]]* [[Sleep Deprivation in Overnight Events]]* [[Walking Breaks]]* [[Fueling in an Ultra]]* [[Aid Stations]]* [[Drop Bags]] == Nutrition Tips == * [[Nutrition is Important]] * [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drinkpreponderance of scientific evidence indicates that tempo runs, also known as well as recoverythreshold training, is the least effective form of training and should be avoided.** [[Fellrnr's Go JuiceDownhill Running]] What . For endurance runners, I drink when I train believe that downhill running is the most valuable and racemost overlooked form of training.** [[Chocolate Milk for RecoveryOvertraining Syndrome]] Tastes great as well * [[Weight Loss]] * [[Magnesium, my favorite micronutrient]] (Important for runners. I believe that Overtraining Syndrome is best considered a form of clinical depression, but also good for migraines)* [[Carbohydrates and Glycemic Index]]* concluded that [[Protein]]* [[MSM and Migraines]] == Injury prevention and healing ==* [[Coping with Injury]]* [[Cryotherapy How Often To Run| running 3- Ice for Healing]] and [[Icing with a Camelbak4 time per week is optimal]]. * [[Trigger PointsMaximum Heart Rate]] Why . You have to measure Maximum Heart Rate, you doncan't fix the place calculate it hurtsand more than you can calculate your weight from your height.** [[MassageLactate Threshold]]** [[Injury prevention using 'The Stick']]** [[Thumper]]** [[Teeter Inversion Table]]* Blisters** [[Blister Prevention]] If I can avoid blisters. Most methods of measuring lactate threshold are deeply flawed, but the valid approach of Maximum Lactate Steady State (MLSS) is difficult, time-consuming, you should be able to** [[Popping Blisters]]** [[Blister Prevention and Socks]]** [[Toughening Feet]]** [[Taping]]** [[Injinji Liner Socks]]probably not worth the effort.** [[Extreme Shoe Modifications]]. I cut the toe box is my running shoes open, something that seems surprisingly controversial to me. * [[Shin SplintsKetogenic Diet]]* [[Iliotibial band syndrome]] AKA ITBS; pain in . My analysis is the outside science and 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 == * importance of [[Injinji Liner SocksCadence]] and [[Blister Prevention and SocksHigh Intensity Interval Training]]are mainstream.* [[Modified Nike Free]]* [[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]]* [[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]]* [[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>