Changes

This site is dedicated to making you a better runner, whether 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 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. 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. If you want to follow my training, I post all my runs on [[Dailymile]] as [http://www.dailymile.com/people/JonathanS JonathanS], on [[Fitocracy]] 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.

If you only read a few tips, these are the ones that I believe are most critical.

* [[Running Breakthroughs]] The things that have radically improved my running.

* [[Nutrient Timing]] When you eat is more important than what you eat! Covers optimum sports drink, as well as recovery. More at [[#Nutrition Tips]]

* [[Motivation]] and [[Mental fortitude]]

* [[Running Economy]] and [[Calories burned running and walking]]

[[File:Supercompensation-small.png|right|thumb|300px|Supercompensation]]

* [[Golden Rule of Training]]

* [[Weight Loss and Performance]]

[[File:NYC Marathon2.jpg|right|thumb|300px|NYC Marathon by [http://www.flickr.com/photos/36665622@N00/ Martineric] ]]

* [[The Golden Rule of Racing]]

* [[Toughening Feet]]

* [[Essential Ultrarunning Tips]] The basics

* [[Crewing an Ultra]]

[[File:Beet Salad.jpg|right|thumb|300px|My daily salad, with lots of beets]]

* [[Nutrition is Important]]

* [[Magnesium]] My favorite micronutrient. It's critical for runners, but also good for migraines and preventing diabetes

* [[Carbohydrates and Glycemic Index]]

* [[Protein]]

** [[Protein Powder Contamination]]