Welcome to Running Injury Free



Around Cape Ann (MA) 25K
Labor Day 1983




New Running Forum

http://oldmanrunningforum.blogspot.com/

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. All of the links are for the year 2008.

  • Use the links under the Site Pages heading in the sidebar to go directly to the page. All of the links are for the year 2008,

  • 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).

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21 comments:

singrun3 said...

I love this website! Every article is terrific! I have been able to up my mileage and endurance injury free as well as change some of my patterns and further develop as a runner! Thank you so much! I will continue to recommend this site to friends!

flitto said...

I have always been a half decent runner and am currently in the australian army. I had to run a 5km race the other day and came in 4th with a time of 21:09. I decided there and then to become faster and make it a goal to to at least beat the 20 min mark. This is the best site I have found for common sense and honesty when it comes to honesty. I am a strong beleiver that everyone's body is different and that there should be no set guideines when it comes to training and your site is a testimony to that. So thanks for the good advice and I'll be thanking your training when I reach the podium next time.

flitto said...

my apologies for the spelling errors in my last comment

Allen said...

Hi flitto,

I'm glad that you're fining my site useful! Stop by from time to time and let us know how things are going for you.

Anonymous said...

Allen,

This information is wonderful and is helping getting me back into form after an injury.

thank you for your blog...

karen said...

I have been training for a 1/2 marathon since September. I have exercised regularly for the past several years, just never much of a runner. I was following a plan from runners world magazine but have had pain in my left knee, calf and foot. Now my shin seems to hurt. I've tried taking a week off from running, but return with the same pains. My race is 30 days away. Do I stop running for a while, run less or give up on this race? I am heartbroken.

Allen said...

Hi Karen,

I hope you don't mind that I've copied your post to my injury page, and I'll discuss your injuries with you there.

http://runninginjuryfree.org/2008/09/injuries.html

Yin said...

hi there
i stumbled upon this whilst surfing for running tips. good stuff!! thank you. i've just started running again, u can read more about it here: http://yyboey.multiply.com/

cheers
yin

Woody said...

I really enjoy reading your blog. I am in my fifth month of running. Recently I wandered away from your site and took up a much harder plan. This plan included speed drills and gliders, etc. I was having fun going at the faster pace and seeing a noticeable improvement. That is until I injured myself. I hurt my Achilles Tendon and have been out of action for 2+ weeks. Just started running today and went back to your Intermediate Plan for Runners. I won't make the same mistake twice (I hope). Keep running and writing.

mark garso said...

I've been out of running for almost 3 years due to injuries to my knees that have spanned my life. I've enjoyed reading this blog as I look to return - slowly - to the sport I so passionately love!

Mark F. Garso 37

Anonymous said...

I've done lots of distance running. I'm pretty fast. I've used every type of shoe and experimented with every type of gait. My most recent was a 50-mile trail race done with mid-foot strike gait. I practiced all winter and ran MUCH faster this spring. However, has any shoe company considered that a 130 pound man and a 210 pound man could be running side-by-side with the same mechanics and the same shoe size? Isn't the big guy going to need a different cushioning engineering? I've never seen shoe companies talk about bodyweight. It just seems they direct big people to clunky motion control shoes. What if the big guy wants to run 6 minute miles toe stiking or 8 minute miles midfoot strike for 30 miles? If you don't know what I am saying, imagine putting sports car coil springs on a full-size truck racing baja--worthless right?

Anonymous said...

This is a great website. I will use this website to restart my running. I used to run a lot when I was in the Army....That was about 15 years and 50 pounds ago. My goal is to run 100 miles in 24 hours. I estimate a 2 year training program to do it safely. Any tips and or advice will be welcome..

Allen said...

Anon,

Thanks for your comments about heavy runners and shoes. I'll review my shoe page to see if I can merge in similar comments. I also want to add comments about barefoot running to that page.

hussein said...

Nice blog

Anonymous said...

I believe that in the long run, neutral running shoes are the best option for nearly anyone
http://strategic-design.com/health-and-fitness/running-shoes-for-overpronators-and-supinators/

vd243 said...

Very nice site. Thank you. I will read the articles on this site. I have begun training for the Boston Half Marathon. My training momentarily stopped due to a muscle pull and I started looking at websites for some help. Your site is very promising. Thanks so much. My blog can be viewed at http://digispace.org
Can you please suggest some good stretching exercises for the lower muscles near the knee? That is where I got a muscle pull.

Brian said...

Great site, after bieng told my blood sugar was bad, blood pressure was bad, I quit smoking and then I used my vast amount of unused research that I had read and practiced earlier in life and studied "low impact LSD RUNNING".I found that slow jogging for long distances never hurt me even at 280 pounds(with proper technique,progressive training loads, stretching,proper nutrition/hydration)and ive dropped 35 pounds and get a runners high every time I run, its amazing.Blood sugars are normal, blood pressure is really good, and im several months into jogging and im hooked,still just getting started but im glad im seeing the medical benefits, and the docter likes the results.

Allen said...

Thanks, Brian, for your post & email. You've really changed your life around, and that is great! Keep it up!

Anderson said...

Wow, that's a lot of experience you got there.. For over 38 yrs, you must be a master.. and reading some of your articles really inspire me to run. Nice teaching.. keep it up.

Allen said...

I just learned that this site has been selected as one of the 24 World Class Training and Injury sites listed by KwikMed.

V Raju said...

That is great news.. and Congratulations to you for the inspiring and informative articles that you have written...