I download lots of free software, but I'm worried about picking up adware

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Fire up your standard defensive shields (firewall, antivirus, and antispyware); then add an extra coat of armor. I recommend giving Cyberhawk Basic a try. Unlike antivirus software that checks for virus signaA-tures, Cyberhawk watches for and blocks suspicious behavior as it occurs. 
 
But Cyberhawk doesn't play well with all computers, so I have two alternatives that thwart malware by running your browser, e-mail, and instant messaging apps in a protected sandbox. That way, you can end a session and easily reverse potential damage to your system. GreenBorder Pro with SafeFiles throws a border around your browser and puts downloaded files into a special folder, so that you can run them in a protected session. At per year, it's not dirt cheap, but you do get a 15-day free trial. Or try Sandboxie, a free but complicated tool that quarantines downloads and their installation routines in a sandbox until you decide they're not harmful. Warning: Be sure to try each program separately.