Osteoarthritis is the bane of mankind, a malady of age equity. Contrary to some beliefs, running does not cause arthritis. In healthy runners, the supporting tissues of the knee joints are strengthened in response to use, just like muscles. Joint deterioration of the knees is generally the result of a previous injury, dysfunction in biomechanics, excess body weight, or a genetic predisposition.

The surface of the bones of flexible joints such as the knee is protected from friction and impact by a smooth, white substance called cartilage. It’s made of collagen and huge macromolecular matrixes that contain, among other substances, water, and acts as a durable shock absorber with each footstrike. In arthritis, the cartilage becomes eroded, sometimes down to the bone, and it can no longer repair itself.

The GAIT Study

Palliative treatments are available (bee stings, anyone?), but current evidence supports the restorative action of the dietary supplements glucosamine and chondroitin. These substances occur naturally in the body and are precursors and substrates for cartilage synthesis. When taken daily over a period of several weeks, they have been shown to reduce the symptoms of pain, improve range of motion and increase cartilage in affected knee joints.

A major scientific investigation, the Glucosamine/chondroitin Arthritis Intervention Trial (GAIT), a 24-week, elegantly designed, double-blind, multi-center study sponsored by the National Institute of Health, found the dosage of 1,500 mg glucosamine sulfate and 1,200 mg chondroitin sulfate per day to be effective in relieving moderate to severe knee pain. The study did not rule out relief from mild pain, noting, "The relatively mild degree of pain from osteoarthritis among the participants may have limited our ability to detect benefits of the treatments." Unexpected, and quite remarkable, is the finding that 60.1 percent of the placebo group also reported improvements in range of motion and pain.

How It Works

Glucosamine, made from the chitin of shellfish, seems to work by prompting the synthesis of the shock-absorbing matrix. About 90 percent of the pill form is absorbed, but the bioavailability is less than 20 percent after the first pass through the catabolic action of the liver. It is not known how much is taken up in the joints in humans. It also has an antioxidant, analgesic effect.

Chondroitin sulfate, made from the cartilage of cows, pigs, fish and birds, is a structural component of cartilage and may inhibit the production of cartilage-destroying enzymes. It is poorly absorbed, only about 15 percent. Tested and sold in combination with glucosamine, there are no data that suggest the effects are additive or how they compare. Of the forms of glucosamine available, the hydrochloride variety contains the most glucosamine base, about 83 percent. The sulfate and N-acetyl compounds provide 65 and 75 percent, respectively.

Words Of Caution

The first step in seeking care for knee pain is to get an accurate diagnosis in order to eliminate other causes. Diabetics or individuals on blood thinners should consult with a physician before taking these supplements. Also, there is insufficient data to advocate their use by children and pregnant or nursing women. Glucosamine and chondroitin have been shown to be consistently safe. Adverse reactions have been limited to indigestion and headache, with no reported allergic reactions, including fish and sulfa-allergic reactions to the sulfated forms. Dietary supplements are not regulated for potency or purity. In response to consumer concerns, the U.S. Pharmacopeia and ConsumerLab.com have established testing programs that take the guesswork out of purchases. Look for the USP Verified Mark or the Consumer Lab logo on the supplement label.

Coach Jenny Hadfield
For Active.com

It’s funny how training for an event like a half marathon mimics the cycle of life. It ebbs and flows through a variety of training workouts just like the weather through the four seasons. It’s no wonder elite athletes succeed in winning races and breaking world records using cyclic training. We live in cycles every day of every year. The cycle of life can be broken into ages (baby, child, teen, young adult, middle aged and senior), by years, and by day. Our genetic makeup demands that we sleep by night and live by day (or vice versa if you work the nightshift, but you get the point). It is just as natural for us to roll through these cycles in life as it is in our training.

Organized training in sport is also known as periodization, or the process of breaking training time into shorter, more specific phases to avoid over training, optimize performance and peak for a target event(s). As tricky as it sounds, it is really just a way to organize your training, just as you would with your lifestyle or work planner.

For an athlete, there are typically three core phases in a training cycle (season); base building, peak and recovery. Base building can easily be compared to building a house. It starts with constructing a solid foundation, which supports the house even through the harshest of weather conditions for years. The integrity of the home is determined by the strength of the foundation. When adequate time is not spent gradually building a solid foundation of training, your body is more likely break down as you transition into the longer, harder training workouts. The key to building a solid base is to start by identifying where you are in your running or walking career.

For the newbie (or those who’ve fallen off the running wagon), base building means starting from a lower base of infrequent mileage and progressing to more frequent runs including two to three shorter runs and one long run per week. Base building for the newbie is defined by building regularity in training at consistent, easy-to-moderate effort levels, while high intensity, speed work is left to future training cycles when experience and mileage are well established. In one sense, the first training season for a newbie is an extended version of the base building cycle from which they will progress to run another event and try to improve their performance. Mileage
should increase by no more than 10 percent each week and intensity should be kept at an easy to moderate level.

It’s a little like focusing on building the basic skills to ski down the bunny hill successfully before you attempt the more advanced green, blue and black ski runs (by the way, I wish I had known this a few years ago). The more advanced the ski run, the more specific the skills, stamina and experience are needed.

Another important ingredient for newbie base building is cross-training as it serves as active rest for the running muscles. By alternating running days with cross-training days, the newbie body can train at a higher overall frequency (five to six times per week) without the high risk of injury from running on back-to-back days. Cycling, swimming, and classes at the gym are a few favorite cross-training activities for runners and should be done at an easy effort level if your primary goal is a running event. Total body strength training twice per week can also contribute to the success of your running career by building strong muscles, tendons and joints that withstand the impact forces from running as well as improve your running economy.

As you progress in your running career, the base building phase diversifies to include short and long easy runs, hills runs and short interval speed workouts. The speed workout in the initial stages (three to four weeks) of base building can focus on short, very hard intensity intervals of 30 to 75 seconds with longer active recoveries jogging easy for three to four minutes. From there it flows into longer three to five minute intervals at around 5K pace. As you progress closer to the race, training becomes more specific to the demands and effort levels on race day. By the time you’re into the peak phase, the long run mileage continues to progress while the speed effort level more closely simulates that of race pace or slightly faster for longer intervals.

The progression and workouts for each cycle of training will vary from one person to another. That is because everyone adapts to the demands of training at different rates. Fred, who is 22 years old and eats a nutrient rich diet, sleeps eight hours a night and runs with the form of a Cheetah, may recover more efficiently than Joe, who is 42, eats a fast-food diet, sleeps five hours a night and runs like an elephant. This is why it is vital to keep a log and track how your body responds to the various workouts, the cycles of training and your lifestyle. Doing so, will help you create your personal training recipe for success.

Happy Trails!

Coach Jenny Hadfield is the co-author of the best-selling Marathoning for Mortals, and the new Running for Mortals and Training for Mortals series. Coach Jenny has trained thousands of runners and walkers with her training plans. Improve your running performance or train for your first race with Coach Jenny’s Active Trainer Program.

You finish a hard workout - doesn't matter what it is - a long run in your marathon
training program, a long bike ride or any other exercise or activity that makes your body ache.

What is best for relieving the pain ?

A long soak in a hot tub or the opposite - an ice bath. Before you just shiver and exclaim "No way," elite athletes believe cold is better.

An article in the Toronto Globe and Mail notes that the muscle micro-tears that result
from a hard workout are actually good as they are what stimulates new muscle growth. The damage from those micro-tears are also what produces that muscle soreness that peaks one or two days after your hard workout.

Dr. Greg Wells, an exercise physiologist at the Hospital for Sick Children in Toronto
indicates that cold causes blood vessels to constrict which forces waste products out of the affected areas. Then when the area warms, new blood moves into the affected area to help in the healing process.

Scientific research using ice baths in lab conditions though have resulted in mixed results.

Studies in Australia have not found significant reduction in pain, swelling or muscles
impairment in their work with short ice baths and athletes. Another study using longer
immersion in an ice bath found some small reduction in pain and swelling and faster
restoration of strength and power in their athletes.

Overall, the experts looking at ice baths do encourage their use. For athletes, it will come down to a try it approach. If it works and helps you to get back to your workout program quicker and with less pain, then just do it. One rule, typical ice bath temperatures will range from 54-59 degrees. Pushing the temperature too low can actually cause tissue damage - never go below 41 degrees when using an ice bath.

So, your choice. go for the warmth of a long hot soak or add some teeth-chattering,
BRRR to your post work out. Just do what is best for you !!
 

Running in the heat can be dangerous if the proper precautions and preparations are not followed. The following are some of the RRCA Sports Committee’s recommendations for running in a hot environment:

1. Avoid dehydration!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore, it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20- 30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indicators that you are running dehydrated are a persistent elevated pulse rate after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.

2. Run in the shade whenever possible; avoid direct sun and blacktop wherever possible. When you are going to be exposed, apply at least SPF 15 sunscreen. Not only can the sun affect your skin, but its rays can affect your eyes, so when it is sunny wear sunglasses that can filter out UVA and UVB rays. Wearing a hat with a visor will not only shade your eyes but also the skin on your face.

3. When running, if you become dizzy, nauseated, have dry skin or the chills…STOP running and try to get a drink. If you do not feel better, get help.

4. If you have a heart or respiratory problem, or you are on any medication, consult with your doctor about running in the heat. In some cases it may be in your best interests to run indoors. Also, if you have a history of heat stroke/illness, run with extreme caution.

5. Children should limit their running in the heat due to their lower tolerance of heat.

6. Avoid plastic sweat suits, late morning races, salt tablets, and consuming drinks with high sugar concentration. Avoid running ill.

7. DO wear light colored clothing, check hair and body for ticks after running in wooded areas, drink plenty of water, listen to the race director’s pre-race announcements regarding the heat/humidity prior to racing, and tell someone your running route.

By Lynn Barry

It's an exhilarating experience to be able to run up a trail with a minimum of gear. You can enjoy the panoramic vistas that most people have to take a backpacking trip or an all day hike to see.  The training required to reach this level of fitness takes some effort, but the benefits last a lifetime.

Step 1 
Build a base. A foundation of cardiovascular endurance is needed before serious hill training can begin. Easy walking and jogging alternating with running is a good way to start. Work on that until you get to the point of being able to run a few miles comfortably. 
Step 2 
Find your hill. Even 50 yards up a hill may be tough at first. Take it at a nice, steady pace, and then take a walk break. If your hill is short, you can walk back down and do the same 50 yards again. If it's a longer hill, just keep alternating running with walking all the way up. 
Step 3 
Watch your form. Maintain an upright posture, with your head up and shoulders low and relaxed. Keep a straight line between your ears, shoulders, and hips, and your ankles at the point of foot fall. Now lean your entire body forward into the hill. Gravity can help you, even when you're going up. 
Step 4 
Increase your distance. The key for some is to find an exertion level that you can maintain for increasing periods of time. When building endurance for hills, it's better to slow down a little so that you can go longer, even if your training partner can walk it faster than you're running it. 
Step 5 
Win the mental game. Your brain will be telling you that you should be back home on the couch, or at the very least walking, not running up this huge hill. Tell it to be quiet, and keep going. Every little victory will make you mentally stronger and give you more ammunition for the next battle. 
Step 6 
Come back down. Your risk of injury is greater when running downhill. Stay perpendicular to the line of gravity. Don't lean back, because that leads to braking with your quads and greater fatigue. Take short, quick steps, landing on the middle of your foot rather than your heel. 
Step 7 
Strengthen your ankles. The weakest link for safe trail running is the ankle. Actually running on trails will strengthen them, but you may need some extra help. When you're at home or at the gym you can jog on a mini tramp or use a BOSU balance trainer. 
Step 8 
Hit the trails. The reward for your newfound ability to run up and down hills without stopping is being able to enjoy everything that scenic mountain trails have to offer. Once you've tasted this kind of freedom, you'll want to head for the hills as often as you can. 

By: Megan Smith

Overview
Whether you're a seasoned runner or just starting out, running on hard cement surfaces can put a repetitive, pounding pressure on your feet, legs and knees. But although these symptoms may be painful, you don't have to give up your running career for good. Talk to your doctor before making any changes in your exercise routine, or before using at-home care to treat injuries.

Significance
When you run on a hard surface, like a road, sidewalk or driveway, your feet act as shock absorbers. With each foot strike, you risk developing pain and injury. Running on a hard surface puts pressure on the joints in the feet and the knees, and on the muscles in the legs, including those surrounding the shins. When these shin muscles become inflamed, you may experience shin splints, which make the front and insides of the shins burn and sting.

Causes
Although anyone who runs on a hard surface may experience pain, individuals who run improperly or wear improper footwear may be more likely to experience leg and foot pain. Running with very flat shoes with minimal support will put more pressure on the feet than a pair of supportive running shoes. Running on heavily cambered roads, where the road surface is uneven, may cause additional knee and ankle pain. Running at a steep incline, either uphill or downhill, may cause shin splints, MayoClinic.com warns.

Treatment
Some leg and foot soreness is normal, particularly if you've been running more than usual. But if you notice any swelling or pain that feels more severe than normal, contact your doctor. He may recommend applying ice to the afflicted area in 15-minute increments, and staying off of the affected area completely until the pain is gone. If the pain is chronic, your doctor may recommend specialized orthotics to cushion your foot.

Prevention
Reduce the likelihood that you'll experience foot and leg pain by running only on dirt, grass or asphalt roads that are lightly cambered, or fairly even. Do not run on concrete; it does not provide enough of a cushion for your feet. Wear running shoes that are approved by your doctor and fitted by a professional at a specialty running-shoe store. These shoes should be snug, but not too tight, and should provide support for the bottoms of your feet. Start each workout with a brisk walk, then stretch for 10 minutes before running to prevent leg and foot injuries. With each stride, strike the ground with the heel of your foot, then allow the ball of the foot to follow. This will minimize the amount of stress you place on your feet and legs, the American Council on Exercise explains.

Should You Run When You're Sick?

Runners don't like to skip workouts--even when they're ill.

Here's how to decide when you should take a sick day from training.

By: Francis Chin

SCUBA diving instructor Carlson Victor Lee was the picture of physical strength,
able to swim against an oncoming current when other divers would be sheltering
behind a rock. He also owned a dive shop in Batam View Hotel where he conducted diving trips. On August 10, 2002, he died during a dive, triggered by a heart attack.

Running guru James Fixx was the author of "The Complete Book of Running," that helped popularise jogging in America. He died of a heart attack while jogging on July 20, 1984.

When you read of these and other reports of sports individuals who suffered a heart attack or sudden cardiac death while playing tennis, diving or running, you may get the impression that vigorous exercise is dangerous to the heart. 
 

Is that so?

A heart attack occurs when blood flow to the heart is critically reduced or completely blocked, causing chest pain. If not treated promptly, the affected heart tissue dies. Before an attack, most victims experience angina (chest pain) that is provoked by blockage of blood flow to the heart. With angina, blood flow is quickly restored, the pain recedes within minutes, and the heart is not permanently damaged.

However, a third of all heart attacks occur without warning signs. The victims suffer from sporadic interruptions of blood flow to the heart that, for unknown reasons, are pain-free, although they gradually damage the heart tissue. The heart is therefore already damaged even though the individual appears fit and strong.

But during vigorous exercise such as jogging, the person who already has a damaged heart or an underlying heart disease, is more likely to die than if he or she were walking or resting. In exercise, the heart may develop an irregular beat, blood pressure can rise to a dangerous level or plaque from a partly-clogged artery can break off and stop blood flow. The arteries supply blood to the heart muscles, bringing to them oxygen and nutrients.

In the case of scuba diver Carlson Victor Lee, autopsy indicated that the front part of his heart was paler than the rest of the organ, indicating the blood supply had been cut off, consistent with a heart attack. Fat was found in the coronary vessels and it was also clogged all around the heart. There was significant thickening on the ventricles, an indication of a heart that had been made to work harder and harder due to increasing resistance in the coronary vessels.

As for James Fixx, he had a family history of heart disease; his father suffered a
heart attack at 35 and died of one at 42. He himself experienced cardiac symptoms in the weeks before his death, symptoms of one or more smaller heart attacks that he ignored.

Fixx took up running in 1967 at 35 years old. He weighed 214 pounds and smoked two packs of cigarettes a day. Ten years later, he was 60 pounds lighter and smoke-free. In his books and on television talk shows, he tells how physical exercise had considerably increased the average human being's life expectancy.

Fixx died at 52 of a massive heart attack, during his daily run, in Hardwick, Vermont. The autopsy revealed that cholesterol had blocked one coronary artery 95 percent, a second 85 percent, and a third 50 percent.

Some critics said his death was proof that running was harmful. But given his family history and his unhealthy lifestyle until he took up running, others argued that running has indeed added many years to his life.

The heart is a muscle, and like any other muscle, exercising conditions it to be stronger. A well-conditioned heart pumps in 50 beats each minute the same amount of blood that the heart of a sedentary person would pump in 75 beats each minute. In addition, during rest, a well-conditioned heartbeat is slower. This means the heart does not have to work as hard to get the job done, so the heartbeat rate slows down.

The underlying causes of most heart attacks are high blood cholesterol level, high blood pressure, obesity, diabetes and undue stress. Regular physical exercise counters every one of these risk factors. Exercise also raises blood levels of HDL cholesterol, which helps to cleanse the arteries of deposits.

The main risk factors that exercise cannot change are family history and age. These two factors can serve as a warning. So, if you have family members who have heart attacks before age 65, or if you are middle-aged or older and have been sedentary for years, you should go through a physical checkup before taking up running and other vigorous physical activity. 
 

A Jump Start

Refuel after a morning run with these fast, tasty, and nutrient-packed breakfasts.

By Christine Luff, About.com

Question: When Should I Run Through Pain?

It's very common for runners to experience some aches and pains, especially if you're training for a long-distance event. So when can you run through pain and when should you stop?

Answer: After a hard workout or a long run, you're most likely going to feel some overall muscle soreness. But when you feel pain in one particular spot, it could be a sign that something's wrong. Here are the different types of pain, with recommendations on how to handle them.

Mild Pain: You feel this type of pain when you start to exercise but it usually goes away as you start to warm up and continue running. The pain may be inconsistent and moves around the body, or you feel it bilaterally (in both knees, for example). On a pain scale of 10, it ranges from 1 to 3. Mild pain or discomfort is common and considered safe to run through.

Moderate pain: This type of pain appears as you start exercising, but stays at a tolerable intensity throughout your run. On a pain scale of 10, it ranges from 4 to 6. It rarely passes your pain threshold and it doesn't cause you to limp or alter your running stride. For the most part, it's safe to continue running when you experience a moderate level of pain. However, you may want to take a few days off from running and apply R.I.C.E treatment, allowing your body to heal.
 

Severe Pain: Ranging from 7 to 10 on the pain scale, this pain is severe in nature and you can feel it before, during and after exercise. The pain increases as you continue running and will typically cause you to limp. You should never continue running when you feel this type of pain. Consult your doctor and follow his or her recommendations.