I started running almost 2 year's ago and am currently training for my second marathon. I changed my training plan this year to include cycling, gym workouts and running more half marathons in preparation. This will take pressure off my joints in more ways than one.
It takes a lot of effort, motivation and will power to get up out and running almost daily. At 36 I thought maybe I was too old to start running, but I quickly discovered that it was the perfect age. Running gives me much needed space in my busy life. Most people are supportive but there is a percentage that squint their eyes and ask – “Oh! what about your knees?”
My knees are fine thank you! In fact, the largest study of runners ever completed, which was recently published in Medicine & Science in Sports & Exercise, concluded that running does not increase the risk of osteoarthritis (cartilage breakdown), even in marathoners. And, get this: Runners had half the incidence of knee osteoarthritis compared to walkers.
Taking preventative steps to ensure my knees last as long as I do:
- Eat well, keep your diet well balanced with the vitamins, minerals and antioxidants your body needs to recover after running.
- Invest in a good pair of running shoes.
- Warm-up properly before running. This does not include static stretching. You want to get the muscles ready for running. Especially important if running in the morning.
- Train off-road if possible. Forest trails, grass, running tracks etc. Running off-road will also strengthen your feet and legs.
- Use a joint supplement, Revive Active Joint Complex contains 8 active ingredients to regenerate and repair cartilage. It is a preventative supplement as well as repairing damaged joints.
- Ensure you work in some strength and flexibility exercises especially in the lower body – stronger and better balanced muscles are essential for keeping joints stable.
- Avoid excessive amounts of running down steep hills. Forces through the knees are high.
- DO NOT keep training through pain. The pain is there for a reason so get it seen to.
If you want to follow my marathon journey with Revive Active follow us on Instagram @ReviveActive
Edwina - Operations Manager for Revive Active, keen runner, recently turned cyclist and health enthusiast :-)