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]]* [[Top 10 Marathon Racing Mistakes]]* [[Pre-Race Meals]]* [[Post Race Recovery]]* [[In a raceketogenic diet restricts carbohydrate intake, walk before you have and to]]* [[Impact of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes* [[Your First 100 Mile Race]]* So you want lesser extent protein intake, to run marathons more often than the point where the 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 groupnumber of health conditions]]* , but also has [[Race Checklist]]* [[Going out too fastHealth Risks of the Ketogenic Diet| some significant potential health risks]] 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 == * [[Essential Ultrarunning Tips]] The basics* [[A brief guide to ultramarathon distances]] * [[Fixing problems in Ultramarathons]]* [[Training for your first 100 mile race]] * [[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 Ultra]]* [[Aid Stations]]* [[Drop Bags]]* [[Crewing an Ultra]] == Nutrition ==[[File:Beet Salad.jpg|right|thumb|300px|My daily salad, with lots of beets]]* [[Nutrition is Important]] * [[Mid Run Fueling]]* [[Beetroot and Running Performance]] A simple way of improving your performance. * Gels** [[How to eat a Gel]]** [[Comparison of Energy Gels]]** [[When to eat Energy Gels in utilities include the Marathon]]** [[The Science of Energy GelsVDOT Calculator]]* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.** [[Fellrnr's Go Juice]Marathon Pace Band] What I drink when I train and race** [[Chocolate Milk for Recovery]] Tastes great as well ** [[Fructose]] Useful when exercising, but unhealthy at other times* [[The Runners Diet]] and [[Weight Loss]] * [[Magnesium]] My favorite micronutrient. It's critical for runners, but also good for migraines and preventing diabetes* [[Carbohydrates and Glycemic Index]]* [[Caffeine]]* [[Quercetin|Quercetin (FRS)]] Quercetin is the active ingredient in the FRS products* [[Protein]]** [[Protein Powder Contamination]]* [[MSM and Migraines]]* [[GOMAD Grazing]]* [[Sleep and Obesity]]==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 a critical fuel source. Note that most of these articles are under construction and may only exist as notes, while others are closer to completion. {{KetoList}}== Injury prevention and healing ==* General recommendations** [[Coping with Injury]]** [[NSAIDs and Running|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 injured]]** [[Delayed Onset Muscle Soreness]]** [[Joint Supplements]]* Preventing and Fixing injuries** [[Cryotherapy|Cryotherapy - Ice for Healing]] Amazing heeling, but never use a gel pack** [[Trigger Points]] Why you don't fix the place it hurts*** [[Massage]]*** [[Injury prevention using 'The Stick']]*** [[Foam Roller]]*** [[Thumper]]** [[Overtraining]]*** [[Overtraining Syndrome]] and [[Training Monotony]]** [[Stretching]] While it is a common belief that runners should stretch, the evidence refutes this.* Blisters** [[Blister Prevention]] If I can avoid blisters, you should be able to** [[Popping Blisters|Should you pop a blister?]] It's a bad idea, but sometimes you have to.** [[Blister Prevention and Socks]]** [[Toughening Feet]]** [[Taping|Taping your feet to prevent or treat blisters]]** [[Injinji Liner Socks]]** [[Extreme Shoe Modifications]]* Specific Injuries** [[Knee Pain]], AKA 'Runner's Knee' ** [[Shin Splints]]** [[Iliotibial band syndrome]] AKA ITBS; pain in the outside of the knee** [[Cramps]]** [[Plantar Fasciitis]] My experiences with PF** [[Sore Feet]]** [[Mortons Neuroma]]** [[Running and Lower GI Problems]] and [[Running and Stomach Problems]] ==Weight Loss==* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery.* [[Weight Loss and Performance]]* [[Body Fat Measures]]* [[CoolSculpting]] Using cold to reduce body fat* [[The Runners Diet]] and [[Weight Loss]] == Gear Reviews ==* [[Gifts for Runners]]* [[Best Running Watch]]* [[Best Running Lights]]* [[Why compression clothes]]? ** [[UnderArmour HeatGear Top]] Cooler than bare skin** [[A review of graduated compression wear]]* [[Injinji Liner Socks]], [[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 a pace chart for timed races, more specialist software such as 24 hour races.* [[VDOT Calculator]] (online)* [[Marathon Pace Band]] (online)* [[KetoAnalysis]] Analyzes a picture of a ketostix. * [[Running Efficiency Calculator]] and [[Alternative Efficiency Calculator]]* the [[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. == Off Topic and Tangents ==* [[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 runners". 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], 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]* 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].
