Recommendations for best running shoes

I've updated my recommendations for best running shoes to include the Altra Torin, the Mizuno Cursoris, and the Saucony Virrata. These shoes, along with the Hokas, represent the emerging category of shoes I call "Minimum Drop, Maximum Cushioning".

Muscle fiber types and muscle recruitment patterns

I've added a few notes on muscle fiber types and muscle recruitment patterns. This is more detail than most people need, but it provides some background information for those that want to go deeper. (The page includes some notes on weight training and plyometrics for running, which I'll write up in more detail in the future.) http://fellrnr.com/wiki/Muscle

The Long Run Recommendations for Marathon and Ultramarathon races

Of all the aspects of running that I've written about, few have been as important and difficult as this article on the Long Run. The importance of the Long Run for marathon and ultramarathon training is widely accepted, but the lack of scientific evidence around the Long Run has created conflicting opinions. I've been thinking about this article on the Long Run for many years, and I've been actively working on it for some months. The result is 23 guidelines that aim to provide usable advice, accompanied by the underlying rationale. I've also tried to capture alternative views and limitations of the advice by explicitly stating the possible caveats. http://fellrnr.com/wiki/Long_Run

New updates - Hoka blisters, shoe lacing, and more

While doing my run at Umstead and working the aid station overnight fixing blisters, I thought of a number of updates:

• Added some notes on the distinctive pattern of blisters I saw with the Hokas at Umstead as well as updating the section on preventing blisters in specific places.
• I created a short article talks about why the trivial task of lacing your shoes can become difficult on race day, and provides a solution. Zen and the art of shoe lacing. (I did add some notes on different lacing patterns as well, as most articles I've seen don't talk about the possible downsides to the various patterns.)
• Updated the recommendation to change your Garmin Heart Rate Monitor strap for a Polar strap with some notes on the two different types of replacement straps.
• Added details on how to determine if sore muscles are from Delayed Onset Muscle Soreness or not.  
• Included some notes the possibility of Gluten causing lower GI problems.

Starting to run

I've updated my article on starting to run, adding extra details on running form, breathing, massage, HIIT and more.

Running Form

Continuing my series on the basics of running, I've added a new page on Running Form. This article looks at the key components of running form and gives guidance on the benefits and risks of changes to your current form. Please let me know if you have any questions or if you'd like more detail in any area. I may add an evaluation of the pose method and chi running if there is interest.