Everything to help you keep running, in one place.
Tools, guides, and reading — mine and a few I trust — to help you run stronger and break down less.
- Tools
Runner's Self-Check
Guided root-cause triage: tell me what's going on and get what it likely is and what to do next.
injuryassessmentfree - Tools
Race Predictor & Pace Zones
Enter one recent race, get predicted times at every distance plus your training paces.
trainingpacesfree - Tools
Fuel & Hydration Calculator
Carbs, fluid, and sodium per hour for your run — plus a simple race-day fueling timeline.
nutritionhydrationrace dayfree - Tools
Runner Scorecard
A 2-minute scorecard that scores you as a runner and shows where to focus.
assessmentfree - Guides
Free Runner Guides
Downloadable ADAPT guides — plantar fascia, Achilles, calf, strength and more.
downloadinjurystrength - Articles
Mountain Ultra Leg Strength: What Actually Holds Up On The Descent
I ran Moose Mountain the fittest I have ever been, and my quads still came apart on the descent. Here is the ranked leg strength hierarchy I rebuilt afterward, with every claim checked against the research, including two I got wrong.
Strength & Power - Articles
Three Kinds of Knee Pain, Three Different Weeks of Training
Knee pain does not mean stop running. It means change what the week looks like. Here is how I adjust training for the three knee injuries runners actually get.
Running Injuries - Articles
The Training Pyramid: How You Earn a Sub-3 Marathon
Every zone in your training has a job. The reason most runners stall out is not effort, it is that they never built the layer underneath the one they are trying to race on.
Training - Articles
Your Achilles Doesn't Need Rest. It Needs Load.
Why 'wait until it stops hurting' keeps failing runners with Achilles pain, and what the research says to do instead.
Running Injuries - Articles
Shin Splints vs Stress Fracture: Can EMTT and Shockwave Therapy Help Runners Recover Faster?
How to tell medial tibial stress syndrome from a tibial stress fracture, and where focused shockwave, radial pressure wave, and EMTT fit into modern runner rehab.
Clinical - Articles
Why Shockwave Therapy Works (When It's Done Right)
Dose, pressure, and precision are the difference between shockwave that heals and shockwave that disappoints. What I took from the CuraMedix tissue-regeneration conference.
Regenerative Therapy - Curated
Jack Daniels' VDOT Running Calculator
The classic pace/VDOT calculator for training zones and race equivalencies.
pacestraining - Curated
World Athletics
Official world rankings, results, and the sport's governing body.
racing - Local
Brooklyn Run Hub
Where to run in Brooklyn, local routes, group runs and races — Craig's community hub.
brooklyncommunitylocal
Local to Brooklyn?
Where to run in Brooklyn, local routes, group runs and races — Craig's community hub.
Visit the hub (opens in a new tab)