Running Injury Free

A low-stress training plan for marathons and half-marathons. Train for and run your marathon or half-marathon without the pain that many runners experience!

A low-stress training plan for marathons and half-marathons. Train for and run your marathon or half-marathon without the pain that many runners experience!

Make pain your friend. Pain is a signal from your body that your body has a problem and needs more rest.

Make pain your friend. Pain is a signal from your body that your body has a problem and needs more rest.\n

The stress from running destroys body cells. During periods of rest, your body responds and becomes stronger.

The stress from running destroys body cells. During periods of rest, your body responds and becomes stronger.\n

The stress from running destroys body cells. During periods of rest, your body responds and becomes stronger.

When you increase your distance or pace, do it in small increments.

When you increase your distance or pace, do it in small increments.\n

Avoid injury and enjoy your runs by running heavy/light.

Avoid injury and enjoy your runs by running heavy/light.\n

Before you begin your run, take a few to warm up your body and get it ready for the stress of running. When finished with your run, take a few to cool down before you hit the shower.

Before you begin your run, take a few to warm up your body and get it ready for the stress of running. When finished with your run, take a few to cool down before you hit the shower.\n

Stretching after you run helps remove lactic acid from your muscles. Lactic acid is one of the causes of stiffness after people have a hard workout, especially if they're not in very good shape. It is produced from anaerobic glucose metabolism.

Stretching after you run helps remove lactic acid from your muscles. Lactic acid is one of the causes of stiffness after people have a hard workout, especially if they're not in very good shape. It is produced from anaerobic glucose metabolism.\n

Avoid injury by stretching your muscles. Stretches loosen your muscles and strengthen them.

Avoid injury by stretching your muscles. Stretches loosen your muscles and strengthen them.\n

Runners use pace not speed to measure their performance. Your Personal Best (PB) is your fastest pace for a given distance.

Running long slow distance at a comfortable pace should be the mainstay of your running program.