Runner’s Question: I’m 24, run a lot and aggressively, and want to prevent the chance of cartilage breakdown. Is glucosamine chondroitin good as a PREVENTATIVE measure, or only as a coping measure?

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Runner’s Question: I am a runner I run 6 days a week and I constantly buy glucosamine am I waisting my money? Can I get enough of it by eating enough seafood that is enrcihed with it?

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Being injured while out for a run is actually very common. Fortunately, there are ways to protect yourself. Running injuries, while common, have a large range when it comes to severity. A running injury could be something minor like a pulled muscle, or something serious like a fractured ankle or a torn ligament. No matter how serious or minor the running injury may be, there are ways to prevent a painful injury.

Some Helpful Prevention Hints

The oldest trick in the books is to stretch before your workout. Everyone has heard about the importance of stretching, but amazingly there are still people out there who don’t think stretching before running is important. These people are at great risk for injuries like pulled and strained muscles as well as stretched or torn ligaments.

Not only is it important to stretch before a run, it is also important to stretch after your work out to prevent lactic acid from pooling in your muscles. It is when you fail to stretch after your run and allow lactic acid to build up that you are at greatest risk for muscle injuries like pulls and strains. Stretching will relieve muscle tension and increase muscle fiber flexibility, so your muscles will move a little more freely the next time you run.

What Parts of the Body are Most Likely to be Injured During a Run?

The knees, ankles, calves, shins, Achilles tendons and the feet are most commonly injured among runners. In fact, about a quarter of all endurance runners will injure their knees at some point. The knee is at such danger because it is the largest joint and it absorbs a great deal of force.

If you are new to running, it is especially important that you don’t over exert yourself. Take it slowly; don’t increase the difficulty level of your workout drastically. For example, if you begin by running one mile every day for a week with very little difficulty, don’t try to run ten miles the next week. Instead run one and a half, or two miles.

Don’t Be Cheap; Treat Your Feet!

A good pair of shoes is paramount to preventing some of the more serious running injuries, especially internal injuries to the feet and knees. Don’t be afraid to ask a sales representative to help you choose the best athletic shoe for your needs, this is what these people are paid to do.

Running is a safe and self rewarding activity, and as long as you keep the tips mentioned in mind, you can keep the risk of enduring a painful injury minimal.

If you are one of the many people who cannot imagine themselves sitting on a chair knitting or just reading newspapers and books for long period of hours during the retirement years, then you need to take care of your knees now. If you are active, athletic and you love the outdoors, you may already be hurting your knees without knowing it. Majority of the four million people in the US who are suffering from knee problems did not actually get their injuries from sports accidents or one-time events. Usually, knee woes develop overtime and people only discover their problems when it is already too late to cure.

If you love dancing, running, skipping, jumping, and doing strenuous exercises, you probably need to read the tips below so that you can continue having an active life when you reach your 70s or 80s:

Watch Your Weight

Individuals who are overweight and obese have higher risks of developing serious knee problems in the future. Thus, it is really advisable to maintain your ideal weight. Just being a few pounds overweight for decades can still have an impact on the health of your knees.

However, if you are already overweight or obese, you should lose weight safely. You cannot just jog for three hours everyday without consulting your doctor. Such extremely strenuous activity is proven to damage your knees.

Pay Attention To Your Form

If you are into sports or any other physical activities, you need to know how to move your feet and balance your body. From playing badminton to striking with your knees in Taekwondo, you need to know the proper stance. Doing things incorrectly can hurt not only your knees, but your back as well.

Warm Up And Cool Down

If you want to wake up in the morning hurting all over, all you need to do is to perform vigorous exercises without warming up and cooling down. Warming up is important to prevent injuries. Thus, even if you just plan to walk around with your dog, you need to warm your cold muscles by walking slowly at first before speeding up.

The best way to cool down is by stretching your muscles, particularly those located in your thighs and lower legs. You need to stretch after working out so that your tight muscles will be relaxed.

Use Good Athletic Shoes

Have you ever wondered why there are so many types of shoes for different sports and activities? The main reason behind this is not really because shoemakers just want to earn a lot of money. Actually, wearing the right pair of shoes can help reduce tension and strain on your knees and back. The spikes in soccer shoes and cushions in basketball shoes are not just for aesthetic purposes. You need them to lessen the impact on your joints and knees, and to keep you safe from injuries.

Be sure to buy shoes that fit well too – not too tight and not too loose. If you are very active, you also need to replace your shoes regularly.

Supplement With Chondroitin Sulfate And Glucosamine Sulfate

Both glucosamine and chondroitin are important in preserving and protecting your cartilage. Our bodies produce glucosamine naturally; however, as we grow older, the production of this stuff decreases.

Many people have already attested to the effectiveness of these two substances in helping prevent future joint problems. In fact, a number of athletes in the US and Europe are already taking supplements that contain these two ingredients.

Runner’s Question: I haven’t been involved in sports for about 3 years and as a result (among other reasons) I’ve gained about 15-20 lbs of unwanted(!) weight. I am using this half-marathon as an incentive to get myself in shape. I have a training schedule that I found online, but does anyone have recommendations for me? I’d also like to improve my diet, and take healthy supplements. I am currently taking fish oil, vitamin c (just so I don’t get sick), glucosamine (I have bad joints), and a one-a-day multivitamin. Thanks for any help you can offer…

By the way, I start training today – 19-21 miles this week and next week, going up to 32-34 a week, then the lask week is really light before the race. Thanks in advance for your suggestions/help!

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Runner’s Question:Does Glucosamine MSM Complex really help with sore knees from running? This particular Glucosamine supplement also has Collagen Type II. I understand what preventative measures I can take to support my knees and prevent injury. I am just mainly questioning this expensive dietary supplement. I think I remember seeing a post on here about knee pain, so I figured I’d ask you and your readers – Does it help?

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Runner’s Question: I’m 29, I run less than 20 miles a week, but I’ve been getting knee pains lately. Osteoarthritis and osteoporosis both run in the family (no pun intended). Have you (or any of your readers) used/had any luck with Glucosamine?

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A person doesn’t need a fancy gym membership to be sound or stay fit. With some creativity and some effort, you can shift earthly everyday burdens into swift bursts of exercise. With our present-day delicate economy, we must do everything to put each and every hard-earned buck to ample use.

Fiscal standings are a typical excuse for people who don’t want to enhance their weight and wellness. The fact is they are just too indolent to come up with a resolution. They are just looking for excuses to rationalize their inadequacy of momentum to be slim. If you honestly want something done, you’ll definitely find a way to realize it no matter what, and getting fit is no exception.

Below are a number of tips where you can merge work out into your day-to-day lives. Please remember to check with your doctor first before carrying on any physical exercise. Having a decent pair of running shoes would be helpful as well.

Walk to school if you live just a few blocks away. Stretch your legs and put them to ample use rather than driving your car or taking a taxicab. Not only will you rid of calories, you will conserve on petrol as well. Park several blocks away from your office and walk the rest of the way if it is too a long way to walk from your house.

Take advantage of the stairs by getting out a few levels below yours. Better yet, climb the stairs all the way!

Parks and jogging tracks are your friends. Parks are commonly free of cost to use and a great way to network with other fitness fans as well. Pay attention and you may pick up a number of advice that they may be willing to part with. An all natural treadmill for you to use as long as you have ambition and running shoes.

Do basic stretches during work. Long hours of sitting and brooding over work may cramp your muscles. An effective way to keep pace with your fitness is by taking a quick breather and doing basic leg, arm, neck, and back stretches.

In place of commissioning help, do your own loft cleaning. 5 minutes of sweeping, vacuuming, and polishing will do so many wonders to your entire body and house as well.

Find a sport that you enjoy and play it like an ace. Your intention is not to win so do not sweat it if you do not play good. You want to work a sweat and trim off those unpleasant undesirable fats. Also, it would be choice if you can have your pals join you.

Change night-outs into a work out. Instead of catching a film or spending the night drinking, go to clubs or attend concerts and dance to your heart’s desire. Again, this is a fusion of fun and exercise!

First, let’s describe what running over 50 is NOT. It’s probably not going to involve running with the elites. It’s probably not going to allow for sub 5 minute miles, 35 minute 10k’s or marathons in less than 3 hours. It may not facilitate faster leaps out of bed in the morning, boundless energy lasting all day or the return of the endurance you had as a 20 year old. But, take note that everything on that list had a qualifier. Because any of them are possible. Maybe some, or all of them are your goals. That’s great. Just don’t let unrealistic expectations deter you from starting to run.

So, what about it? You’re 50, or close to 50, or well over 50. Maybe (probably) you would like to make a more shallow footprint in the sand at the beach. After a flight of stairs, you breathe faster than you should and at your last annual check-up, your doctor not so subtly suggested that elevated blood pressure, glucose and cholesterol are all related to weight. Those jeans keep shrinking after each wash and it’s such a relief to loosen that collar on the way home from work. You try to watch your diet and if you just had the time and energy you would go to the gym. But running? Get serious—not at your age. Besides, you may have hated running in gym class or the Army. Your friends will make fun of you, neighbors will roll their eyes and embarrassment is not your idea of a fun day. As it that wasn’t enough, everyone knows of at least 1 case where some guy dropped dead while running.

If you’re still reading, and in agreement with most of the previous points, let me tell you why you may want to start running—at your age. There is no other aerobic exercise that will burn more calories in less time than running. Each mile is worth approximately 100 calories immediately, with some residual burning effect lasting well after you’ve stopped. Unlike purchasing an expensive gym membership, or the newest treadmill or exercise equipment, running does not involve great expense. Buy a good pair of shoes for around $75, and you’re on your way. The feeling that you will have when you finish running is one that will last and keep you coming back. You should have learned by this time in your life that what people think or say about you is only partially dictated by what you do. In other words, people will talk about you regardless of what you do, so why not do something positive for yourself?

Don’t stop reading this and start running. Instead, why not start walking short distances and make that doctor’s appointment you’ve been putting off. Once you have the OK from Doc, start integrating some very slow, intermittent running into your walks. Take a few weeks to transition from all walking, to some running and eventually to MOSTLY running. Don’t be discouraged if you need to take walk breaks. You SHOULD be taking walk breaks. It may be a couple months before you are running the majority of the time. That’s alright. The 2 most important things about your running are that you 1) Start and 2) Continue. Times, distances and even frequency are irrelevant. You should set goals, but don’t be too hard on yourself. You’ve waited 50 years to start; if you miss a few days, it doesn’t matter. In a short amount of time, you’ll learn the runner’s secret: it’s not running we love, it’s the after-running feeling we love.