Running & Supplements....Advice Please

VonClinkerhofen · 30 Aug 2006 at 15:09

I have recently (10 weeks ago ) started running distances between 5 and 10 miles 3 times a week, training for the GNR. I had prior to that confined my cardio activities to the gym (stepper, treadmill, rower etc)

I don't have a problem with my fitness level really (we shall see on Oct 1) but when I start running my knees and ankles ache. This is particularly noticeable when I go for a run a few days after a long run. It doesn't stop me running but it ain't pleasant. I am only 31!

I have been recommended by a friend to take cod liver oil and parthetic(sic) acid supplements for my joints.

Anyone know if this is good advice?

firstborn · 30 Aug 2006 at 16:48

If I am to read that as you started 10 weeks ago by running 5-10 miles 3 times a week, then I think it's a simple case of overdoing things and now your body is complaining.

I'd ease off and make sure you're pain free before the GNR. Lower your mileage and keep your fitness up with the other excercises your used to.

If you can manage 10 miles reasonably well now I don't think you're going to suffer too much by easing off a little.

I don't think supplements would help your prep for the GNR as it's only 4 weeks or so away. Maybe beneficial in the long term - but as I don't take any, what would I know

Steve

branddaly · 30 Aug 2006 at 17:24

Gotta agree its sounds like you're legs are just not up to the mileage yet. Ease back off and if they are ok build up slowly.

The only supplement I take is Glucosamine Sulphate, which helps with the joints, but my mileage is up around 40 miles a week, and i take it to avoid having a problem later in life, not because my joints are hurting now.

VonClinkerhofen · 30 Aug 2006 at 17:29

Started out by running 3 miles but have upped the distance by a mile or so on a weekly basis as directed by thr GNRs own training regime in their own magazine. They also recommended running 3 times a week. Always run a long distance on a Sunday and run shorter lengths during the week (Tues and Thurs).

I suppose it was a catch all fitness programme. Was just the best advice I had available at the time.

Wasn't really looking to take the supplements as a direct aid to running the GNR as I plan to keep up the running as I am enjoying it. More as a long term aid really

firstborn · 30 Aug 2006 at 17:43

Well that doesn't sound too bad. My next step would be to get a gait analysis to check you are using correct shoes and you don't have any underlying biomechanical problems. See a podiatrist, alternatively several running shops are now equipped to do this and many do it free of charge.

Uneven wear of the soles of your running shoes may indicate a problem - but best to get things checked by those who know.

cleanbluesky · 30 Aug 2006 at 23:19

firstborn said:
Well that doesn't sound too bad. My next step would be to get a gait analysis to check you are using correct shoes and you don't have any underlying biomechanical problems. See a podiatrist, alternatively several running shops are now equipped to do this and many do it free of charge.

Uneven wear of the soles of your running shoes may indicate a problem - but best to get things checked by those who know.

I wondered who would be best to go to for this sort of thing...

I have found that taking water with you on distances over 4-5 miles is important, and I've heard good things about taurine for reducing cramp.

Fish oils are good, don't both with pantothetic acid because you have to take LOTS to get an effect, if you want a better product that does the same thing try Coenzyme A products

http://www.coenzyme-a.com/coenzymea.html

It contains pantothetic acid and some other very useful stuff. Some swear by it, I only used it to get rid of my acne, but if you are after a pantothetic acid product its the nuts

firstborn · 31 Aug 2006 at 00:29

cleanbluesky said:
I wondered who would be best to go to for this sort of thing...

A qualified podiatrist would be my first choice as they'll examine everything that may cause lower limb problems. I paid £40 for a one off assesment - didn't have any problems but as I was looking to dramatically increase my distance I was keen to make sure I didn't have any underlying problems.

Specialist running shops, with experienced staff, will examine your foot strike and base shoe recomendations on their observations. Asics are currently doing the rounds of specialist shops offering free gait analysis linky.

Klytus · 31 Aug 2006 at 10:14

Recent studies on Glucosamine supplements have shown it is effective in maintaining joint cartilage levels but you have to take 1500mg/day (which aint cheap!).

The results of studies for cod-liver oil and aren't as favourable and the belief is you have to take soo much to make a difference that the increase in calories from the oil will cause weight gain and lead to increased loading of the joints (thus counteracting any positive effects). Now cod-liver oil for cardio problems is another matter.

ojo · 31 Aug 2006 at 10:33

VonClinkerhofen said:
Started out by running 3 miles but have upped the distance by a mile or so on a weekly basis as directed by thr GNRs own training regime in their own magazine. They also recommended running 3 times a week. Always run a long distance on a Sunday and run shorter lengths during the week (Tues and Thurs).

I suppose it was a catch all fitness programme. Was just the best advice I had available at the time.

Wasn't really looking to take the supplements as a direct aid to running the GNR as I plan to keep up the running as I am enjoying it. More as a long term aid really

Hmmm I don't really take supplements and as long as you build up your mileage slowly you should be okay. Doing it slowly will allow your mucles and 'other bits' (technical ya see) to strengthen. It seems to be that the problem is that cardio fitness improves at a quicker rate than the muscles and joints leading to injuries.

Glucosamine is often bandied about in running mags as as been mentioned.
Also check your shoes. What are good for the gym may not be too good for outside.

Happy running!

PS after a hard run (ie race speed or near) I have some of that whey protien that bodybuilders use. It appears to stop you getting too skinny for any other sports you do.