Useful Things for Running
Hi friends! It’s been a minute.
Clearly, I haven’t been putting much attention into writing lately. Let's consider this a little reset.
My name is Viet. I’m 42, and I only started running seriously in 2020, right around pandemic time. I had nothing else to do at home but run around my own neighborhood, so that's what I did. I have no background in track, no HS cross-country glory days or anything like that. I’ve never been especially fast or athletic. Honestly? There’s nothing special about me when it comes to training or genetics.
I say that because I genuinely believe this:
If I can run stupid-long distances—like marathons, or even longer—then you absolutely can too.
A huge part of my journey has been learning. This sport seems simple (put one foot in front of the other, right?), but it’s surprisingly deep. I’ve spent the past few years soaking up knowledge to figure out how to train smarter, fuel better, and avoid jumping on the struggle bus at mile 19 (again. I'm still working on it).
So, I wanted to share a non-exhaustive list of resources that have helped me. If you’re new to running—or even just casually curious—I hope this makes the learning curve a little less steep, and the path a little less intimidating.
Let’s get right into it.
My Running Foundational Principles
Run more. Mostly easy. Sometimes uncomfortable. Every once in a while run so hard you need to let Jesus take the wheel.
That's it. The rest is silly details. Upon this foundation you shall build your aerobic base. There are many paths to becoming a better runner. Not all the experts are going to agree, and some individuals will respond better to different kinds of training.
BUT. If a mode of training doesn't preach these foundational principles at its core, then I suggest looking elsewhere.
This post isn't meant to be read from top to bottom. If you are already familiar with some concepts, then feel free to skip around. But these are all things that have been helpful for my journey:
Articles that should point you in the right direction
VDOT Calculator - Calculates your training paces and race equivalents based on Dr. Jack Daniels' principles.
Jeff Galloways Famous Run-Walk-Run Method
The Planted Runner - I love her articles, especially the ones about fueling and making DIY gels
https://fellrnr.com/wiki/Main_Page (a pretty comprehensive wiki made by a guy who is much smarter than I am)
Book Learnin' (don't take MY WORD for it)
80-20 Running by Matt Fitzgerald (Book) - I'd start here if I were to go into reading. Much easier to read than Jack Daniels
Jack Daniels Running Formula (Book) - Basically Running 101. Very Textbook like. Informative but sometimes dry.
Training Essentials for Ultra Running - Jason Koop - Basically Ultra Running 101. Much much like Jack Daniels book except for trails
Born to Run - Christopher McDougall - Light on the textbook stuff, but very fascinating story about the Mexican Tarahumara. Also partially started the minimalist boom in the early 2010s
Eat and Run - Scott Jurek - Almost a sequel to Born to Run - Scott Jurek's side of the story. Plus recipes for aspiring vegan ultra runners.
The Road to Sparta - Dean Karnazes - I'll read anything written by Dean Karnazes. Amazing storyteller. This book talks about the history of running in Greece, including the history of Pheidippides and of his less famous (yet arguably more impressive) run to Sparta and how that path has its own race in modern times (The Spartathlon -- 153 Miles from Athens to Sparta)
YouTube
Jack Daniels Running Lectures (YouTube) (trust me, they are short and easy to understand)
The Running Channel (YouTube) - Tons of videos that teach running terms and workouts. Very easy to understand
This Messy Happy (YouTube) - Tons of videos that talk about mindsets, goal settings, training tips
Fredrik Zillen (YouTube) - Physical Therapist and Runner who does deep dives into things like running form and biomechanics
Phily Bowden (YouTube) - Professional Marathoner with Training and Mindset Tips
Gear and Shoe Reviews
DC Rainmaker - Watch and Gear Reviewer. If you're in the market for a new running watch or HR sensor, definitely check out his reviews!
Kofuzi (YouTube) - The GOAT of shoe reviewers.
Stuff I wouldn't worry too much about.
There’s a lot of noise out there in the running world. If you're just trying to get through Hood to Coast in one piece - or even just build up to your first 10K then don't make it any more complicated than it has to be. Here are a few things that sound important, but probably aren’t (unless you’re training for the Olympic Trials):
1) Footstrike: Forefoot? Midfoot? Heel?
Everyone wants to look like an elite runner on slo-mo footage. But honestly? If your feet are landing underneath you and not way out in front, you’re probably fine.
2) VO2 Max
Unless you're paying a lab to strap you to a mask and run you until you see stars, any VO₂ number on your watch is at best self confidence points.
3) 180 Steps per minute
That magic number you see all the time on youtube 180 steps per minute comes from a Dr. Jack Daniels anecdote when he was watching the Olympics. It was an observation of Elite runners. Its better to just run and let your own body figure it out.
4) Fancy Watches
Should you buy a Garmin? Coros? Apple Watch? If your current watch can track pace, distance, time, and heart rate, then you’re probably ok with what you already own.
