Welcome to Running Injury Free

Around Cape Ann (MA) 25K
Labor Day 1983

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; otherwise, the posts are listed chronologically.

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

    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


    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

    List Your Site
    List Your Site

    My Personal Blog

    If you're interested in seeing how an old guy trains and runs or walks, take a look at my Old Man Running blog. For now I'm focusing on running for enjoyment.