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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. I'm also on __NOTOC__* Facebook at https://www.facebook.com/fellrnr =Running for Beginners =* Twitter at https''Main article://twitter.com/fellrnr* Google+ at http://gplus.to/jfsavage * Dailymile at http://www.dailymile.com/people/JonathanS* Fitocracy at https://www.fitocracy.com/profile/fellrnr[[Running for Beginners]]''

I summarize my training as 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 common questions in [[Training MacrologRunning for Beginners]]. If you want , which includes a plan for [[Starting to follow updates to this Wikirun]], advice on [[Motivation]], I post to http://fellrnr.blogspot.com/ critical tips such as the Wiki RSS is not effective[[Cadence]], and more. =Advanced Running=''Main article: [[Advanced Running]]''

== Key Topics ==If you only read 've been training for a few tips, these are years and you've mastered all the ones that I believe are most critical. * [[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 [[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">Training='''Drink if you're thirsty. Over-hydration kills!'''</span>** Main article: [[Best Hydration Systems]]** [[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 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= ''Main article: [[Running Basics ==Marathons]]''

* [[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. * advice in [[Running FormMarathons]]** will help, covering core topics like the [[BreathingTop 10 Marathon Training Mistakes]]** and [[Foot StrikeTop 10 Marathon Racing Mistakes]]* , through to the much debated question of [[Running in the RainNegative Splits]]* [[Running in and the Cold]] (See greatly overlooked [[Traction Aids]])* [[Running in the Impact of Heaton Marathon Performance]]* , plus [[Running in the Dark]] and [[Best Running LightsA Comparison of Marathon Training Plans]].* [[Running Trails]]=Ultrarunning=* ''Main article: [[Running SafetyUltrarunning]]''

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 Plans]], plus specifics for the 100 mile and 24 hour races. =Nutrition and Weight Loss= General Running ==''Main article: [[Nutrition]]''

* Like any sport, [[MotivationNutrition]] and is [[Mental fortitudeNutrition is Important| important]]* to achieve optimum performance and health. A core part of effective sports nutrition is to understand [[Stillness in MotionNutrient Timing| when to eat specific foods]] * [[Is cycling or running better?]]* [[Running to achieve optimum recovery and long term health]] Is running bad weight management. There is some general advice for you? Does it wear out the joints? See what the science says!* Running heat calculators** [[Running Heat Model]] The math behind the heat calculators ** [[Perceived Temperature For RunnersDiet]] What will the temperature feel , along with many specifics for things like when running?** [[Heat limited running paceFiber]] How fast can you run at different temperatures/humidities? ** and [[Optimum Running TemperaturePotassium]] What's the ideal temperature to run at? . * [[Heat Acclimation Training]]=Ketogenic Diet=* ''Main article: [[Impact of Heat on Marathon Performance]] * [[Running and Lower GI Problems]] and [[Running and Stomach Problems]]* [[Running Economy]] and [[Calories burned running and walkingKetogenic Diet]]''

== Training ==[[File:Supercompensation-small.png|right|thumb|300px|Supercompensation]]* [[Golden Rule of Training]]* [[Supercompensation]] Why exercise does not make you fit* [[How Often To Run]] Less can be more* [[Overtraining]]** [[Overtraining Syndrome]] and [[Training Monotony]]* [[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]]** [[Endurance Adaptations]] What happens when you do endurance training** [[Warmup]] and [[Cooldown]]** [[Long Run|The Long Run an alternative fuel source for Marathon and Ultramarathon races]]*** [[The Science of most cells in 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]]body, [[VDOT]] and the [[VDOT Calculator]]** [[FIRST]] (Furman Institute of Running and Scientific Training) "3plus2" - running three days supplementing or replacing glucose as a week** [[A Comparison of Marathon Training Plans]]* [[Race Simulation]]* [[Top 10 Marathon Training Mistakes]]* [[critical fuel source. The importance of a training log]] and [[Training Log Comparison]]** [[SportTracks]] - The best training log, with extensible functionality via plugins.** [[Dailymile]] - This is my top pick for social logging. Casual runners can use this site Ketogenic Diet as their only training log, or combine it a Treatment| ketogenic diet has the potential to help with [[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 a number of Altitude Training Systemshealth conditions]]** [, but also has [Intermittent Hypoxic Exposure]] and [[The Science Health Risks of Intermittent Hypoxic Exposurethe Ketogenic Diet| some significant potential health risks]].** [[DIY Altitude Training]] (The altitude training system I use)** [[Viagra, Exercise =Injury Prevention and Altitude]] Surprisingly, Viagra (Sildenafil) may improve performance at altitude. Recovery=** [[The Science of Altitude Training]]* [''Main article: [Stretching]] * [[Weight Loss Injury Prevention and PerformanceRecovery]]''

== Racing ==[[File:NYC Marathon2My success as a runner has had a lot to do with being able to fix minor problems before they become injuries.jpg|right|thumb|300px|NYC Marathon by My main tools for staying healthy have [http://www.flickr.com/photos/36665622@N00/ Martineric] ]]* [[The Golden Rule of RacingMassage]]* Tapering** and [[Golden Rule of TaperingCryotherapy]]** [[Practical Tapering]]** [[Tapering Tips]]** [[The Science (icing), combined with an acute awareness of Tapering]]** the [[Taper Psychosis]]** [[Three Phase Taper]]** [[Carbohydrate Loading]]* Marathons** [[Top 10 Marathon Racing Mistakes]]** [[Impact Supercompensation| importance of Heat on Marathon Performance]] It's surprising just how much difference a small temperature increase makes** [[Negative Splits|Are negative splits faster in the marathon?]]** So you want to run marathons more often than most? Here are some articles to help*** [[Running Frequent Marathons]] For those who want to run the marathon distance many times a year*** [[Back to Back Marathonsrest and recovery]] For running marathons on consecutive days*** [[Racing 2 Marathons]] Thoughts on all our racing of two marathons in short succession.** [[The Last 10K]] The marathon is a 10K race with a 20 mile warm up** [[A Great Marathon]] Some thoughts page on what makes a marathon great** [[Pacing Your Marathon]] An answer to 'What is the best way to pace a marathon?'*** [[Using a marathon pace group]]* [[Pre-Race Meals]]* [[Post Race Injury Prevention and Recovery]]* [[In a race, walk before you have to]]* [[Your First 100 Mile Race]]* [[Race Checklist]]* [[Going out too fast]] A common problem at the start of racesgives both general and injury specific advice.* [[Caffeine]]=Product Reviews=* ''Main article: [[Lacing|Zen and the art of shoe lacingProduct Reviews]], or why something so simple becomes so hard on race day.''

== 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]]''

* [[Are your running shoes injuring you]]?* [[Shoes| The Best Running Shoes]]** [[Modified Nike Free]]** [[Hoka Shoe Review|Hoka One One]]* [[The Journey to Minimalist Running]]* [[Toughening Feet]] == Ultrarunning == * [[Essential Ultrarunning Tips]] The basics* [[A brief guide to ultramarathon distances]] * [[Fixing problems in Ultramarathons]]* [[Why Run Ultras| Why Run Ultras?]]* [[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]] 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]] * [[MagnesiumMarathon Pace Band]] 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]]** [[Basis Activity Tracker]]* [[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 == 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].