Welcome to Running Injury Free

Around Cape Ann (MA) 25K
Labor Day 1983

New Running Forum


This site gives tips and suggestions to the thousands of recreational runners, joggers, and walkers who want to run without injury and enjoy it. I've enjoyed running for over 40 years, and I've created this site to give running tips and lessons that I've learned from my experiences, from my reading of the running literature, and from talking with other runners, so that you too can run injury-free and enjoy it!

There are four ways to navigate the site.
  • Use the navigational bar at the top of the page to go to the category that contains the page you want to read. Then scroll through the pages in that category.

  • Use the links in the Site Map to go directly to the page.

  • Use the links under the Site Pages heading in the sidebar to go directly to the page.

  • Scroll down the page and use the Older Posts and Newer Posts links to bring in older or newer pages.

Use the What's New page to learn of changes and additions to the site.

All posts have a 2008 date, because controlling the date and time is the only way I've found to manage the position of the posts in the archive.

This site is now available in book form (pdf is free).


What's New in Running Injury Free

Here are new pages and significant changes that have been made to the site. The most recent changes are at the top.

Site Map of Running Injury Free

This page is a site map of the Running Injury Free web site. It gives the search engines a page that has all internal links, and it contributes to easy navigation of the site by serving as an index to the site.

 Welcome to Running Injury Free!

What's New
What's New in Running Injury Free

Running Clothes 
Running Shoes 
Should You Run in Minimalist Shoes
Sun Glasses

Monitoring Your Wakeup Heart Rate
The Health Effects of Marathons and Ultras on our Bodies
Health to Allow Running
Handling Stress from Running
The Stress of a Marathon
The Effects of Marathons and Ultras on our Bodies
Losing Weight from Running
Cross Training
Total Body Strength

Improve Your Running With Yoga
Using Strength Training to Avoid Injuries
Injuries From Running
Preventing Injuries While Running
Common Foot Problems
Achilles Tendinitis
Bursitis From Running
Buttock Injuries From Running
Groin Pull From Running
Heel Spurs From Running
ITB Injury From Running
Plantar Fasciitis From Running
Runner's Knee From Running
Shin Splints From Running
Short Leg and Running
The Effects of Marathons and Ultras On Our Bodies

List Your Site
List Your Site

Running Training Plans
A Plan for Beginning Running
Intermediate Plan for Runners
Low Stress Training Plan for First Half-Marathon
Low Stress Training Plan for First Marathon

LOCO Shoes
Pearl iZUMUi Syncrofloat IV
Saucony ProGrid Triumph 8
Somno Nada
Pearl iZUMi Long Sleeved Shirt
Running On Faith
Long May You Run
Running On Empty
Cross Country 101
My Best Race
You Know You Are A Runner

Hood to Coast Video
Garmin Forerunner 110
Jeff Galloway's RunWalkRun Timer
Men's Lightweight Windbreaker 
Orbana Energy Drink
FlashBrite Stick-on Patches

Running Injury Free
My Personal Blog
Your Achievements In Running
A Tribute to Dr. George Sheehan
Running Addiction
Running Jargon
Running Myths

Coaching Running on the Internet
The Real Meaning of the 10% Rule
The Basics of Jogging
Training Diaries for Running
Stretching for Runners
Pictures of Stretch Exercises
The Warm-Up Phase of Running
Beginning Running
Training to Run Your First Half or Full Marathon
Keeping Motivated to Run
Long Slow Distance
Speed Training for Runners
Running Hills
Running for Distance or for Time?
The Long and Medium Runs
Peaking in Running Performance
Training Paces While Running
A Paradox in Running Paces
Stride Rate and Length While Running
Negative Splits While Running
Foot Strike While Running
Tapering Before a Race
Lactate Threshold in Running
Maximum Oxygen Intake (VO2max)
Run the Tangents
Staying Conditioned for Running Doesn't Stop
Weekly Distance
Increasing the Number of Days
The Cool-Down Phase of Running
Monitoring Your Wakeup Heartrate
Overtraining in your Running
Running Form
Age Grading
Weather and Running
Age and Running

My Personal Blog

If you're interested in seeing how an old guy trains and runs, take a look at my Old Man Running blog. I hope eventually to run marathons again, but for now I'm focusing on running for enjoyment as I slowly increase my distance towards 26.2 I'm also hoping to run one half-marathon and one or two 5Ks each year.