What Running Shoes Should You Wear? The Myths Busted...

Came across a really interesting article regarding running shoes nowadays. As a shoe retailer, I have used my knowledge gained in trying to assist customers in choosing their shoes for them. I'm one that does not believe in shoe technologies like stability, motion control or neutral shoes. Just a simple minimalistic shoe that shares a hard compound rubber sole has the perfect make of shoes for our legs, if you ask me. However I'm no doctor, chiropractor nor podiatrist hence convincing or advising customers still poses a challege for me. Perhaps this will be able to futher explain the myths that most runners are still clouded in.

February 17th, 2011 by Ian Griffiths

Never ones to be scared about throwing the cat in amongst the pigeons we asked Ian Griffiths from www.sportspodiatryinfo.co.uk to give us his educated opinion on the prescription of running shoes. In an extensive and thoroughly researched post Iain busts a few myths and concludes that current methods for running shoe recommendation are flawed. As result we will be reviewing our running shoe recommendation process. We look forward to hearing your thoughts on the matter…

Myths busted:
- Pronation is not consistently predictive of injury - Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific

- Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.

- There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth

Following a media frenzy in 2010, the concept of running barefoot came under rather close scrutiny. With respect to its potential long term risks/benefits the research is not yet available, so for many professionals the jury is still out and they remain healthily skeptical. However these same professionals generally recommend road running shoes based on a model which has been used for decades. At this point in time it seems only fair that this is re-visited and also put under the same scrutiny, with some of the available research relevant to running shoes looked at in closer detail. This blog aims to do just this; to discuss how road running shoes are currently ‘prescribed’, and to see if there is any rationale for this current practice.

History
Road running shoes can be generally split into 3 groups; motion control shoes, stability shoes, and neutral/cushioned shoes. Historically we have all been told that there are 3 main foot types (what a fantastic coincidence I hear you cry…); the ‘flat’ or ‘pronated’ foot, the ‘normal’ or ‘neutral’ foot, and the ‘high arched’ or ‘supinated’ foot.

1. Flat/Pronated foot = Motion control running shoe

2. Normal/Neutral foot = Stability running shoe

3. High/Supinated foot = Neutral running shoe

It is not entirely clear where this model of shoe selection came from. It’s conception may have been based upon the work of Colonel Harris and Major Beath, who performed an Army foot survey back in 1947, and whilst doing so invented an ingenious new method of assessing footprints. It was in 1980 that ‘The Running Shoe book’ showed the first picture (as far as I’m aware) of the three arch types and how these may relate to running shoe selection. Despite the lack of certainty regarding its origins, pretty much every edition of Runners World magazine printed since has regurgitated this information, as have most running shoe shop assistants, not to mention numerous websites (including those of many major shoe companies and sports injury professionals. We are even guilty of this at www.ransacker.co.uk). For several decades runners have therefore been advised to check their footprints (often easily assessed by observing the mark a wet foot leaves behind) and pick the corresponding shoe. They are told this ensures ideal alignment and minimises injury risk. Simples. Or is it?

Before we continue take a look at the following foot (a freeze frame during running):

Have a think about what running shoe you may recommend for this individual based on the visual information you have. Now read on.

To identify whether the well known model of shoe selection is appropriate we need to break it down and analyse the preconceptions it is based upon. These are:

(A) Pronation is consistently predictive of injury.

(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.

(D) Assuming preconceptions (A), (B) and (C) are correct, running shoe technology will actually achieve what it claims to.

If these points are not true or backed up by research, then the entire model falls apart. So, let’s take a look at these preconceptions one at a time.

(A) Pronation is consistently predictive of injury.
Running stores and magazines seem to be fixated on pronation. Most shoes are marketed with respect to how much ‘pronation control’ they offer. Why is this? Well, it has generally been thought that a more pronated foot type is a significant risk factor for injury. However the fact is that there are very few prospective studies which have actually shown this, with numerous studies actually concluding that there is no association between foot type and injury. Two studies have even shown that a pronated foot is actually a protective factor against injury.

The point I’m trying to make is that the relationship between foot mechanics and lower limb injury is still not as well understood as we think (or as we would like). But what we do know is that functioning in a pronated position does not mean that you will necessarily get injured. In fact the experimental evidence suggests you are much more likely to get injured from training errors or from dysfunctional hip musculature.

Verdict = Pronation is not consistently predictive of injury



(B) All individuals should be aligned identically (i.e. ‘normal’ or ‘neutral’).
When referring to ‘ideal’ alignment what is actually meant? What exactly is ‘normal’ when it comes to the alignment of the lower extremity? Answer: We don’t know. The word ‘normal’ is probably an inappropriate word to apply to the human body. As far as normal foot alignment or mechanics is concerned, the normal (average) foot type reported in sampled populations is actually mildly to moderately pronated. So why then is the main aim of the current running shoe selection model to align runners to ‘neutral’ (i.e. the foot sitting perpendicular to the horizontal ground)?

When we consider that the subtalar joint (the joint where pronation and supination occurs) has variable anatomy, it seems obvious that function will not be the same for everyone, and therefore that the ‘optimum’ position to be in would differ from person to person. Unsurprisingly, differences in foot alignment between individuals is reported to be high.

It still amazes me that in a world where human variation is so vast in almost every aspect of our being, that when it comes to running there is a suggestion that we should all be in one particular alignment or position. The reality is that each of us most likely has own preferred alignment – a subject specific ‘normal’.

Verdict = Individuals should not all be aligned similarly. ‘Normal’ alignment is subject specific.

(C) The wet foot test (i.e. foot shape) is predictive of dynamic function.
The association between static foot measures and dynamic function has been well researched in the literature. Several different methods of assessing foot shape, arch height and foot posture in static standing have been investigated, with the conclusions generally being that there is no association between these measures and dynamic function (what the foot does when we actually run).

The work which really puts the wet foot test out of business was completed by a team of researchers from the US army over the last year or so. Their prospective studies assigned running shoes based on plantar foot shape prior to basic military training, and investigated if this influenced injury risk at all. They showed that assigning running shoes based on the footprint shape had little influence on injury risk in Air Force Basic Training, Marine Corps Basic Training, and Army Basic Combat Training.

Verdict = Foot shape is NOT predictive of dynamic function. The wet foot test is nonsense.

(D) Running shoe technology will actually achieve what it claims to.
The technology that shoes provide can be generalised into 2 main areas. They offer cushioning, and market this as essential for the dampening of the high impacts associated with running, and they offer increased durometer (stiffer/harder) midsoles which are aimed at controlling or reducing pronation. These technologies have been called into question before, with some researchers suggesting that the protected environment a modern running shoe provides will diminish sensory feedback, resulting in inadequate impact moderating behaviour and actually serve to increase injury risk.

A 2010 study concluded that the prescription of shoes with elevated cushioned heels and pronation control systems tailored to an individuals foot type was not evidence based and another very recent piece of research suggested this approach was overly simplistic and potentially injurious. How did the latter study come to this conclusion? Well to very briefly summarise: every single runner in their study who had been classified as having a ‘highly pronated’ foot type and was subsequently put into a motion control shoe reported an injury during a 13 week half marathon training programme. Let me repeat that – highly pronated feet that were put into motion control shoes resulted in injury. Yet that is exactly what the current shoe selection model suggests. Let’s go back to the video gait analysis snapshot.

Given what you have read so far, what shoe would you recommend this person now? Has it changed from earlier?



Back to the running shoe research. Numerous studies agree that shoes with softer midsoles (cushioned/neutral shoes) result in greater pronation values, and shorter times to reach maximum pronation i.e. they make individuals pronate more, and pronate quicker. Does this sound bad to you? [If so go back and read the research which refutes preconception (A)]. Most of these studies also concluded that harder/stiffer midsoles (such as those found in stability and motion control shoes) significantly decrease the speed and magnitude of pronation. Some of these shoes now also have a slight varus tilt (they are higher on the inside of the heel than they are on the outside). Research has also shown that this decreases foot level pronation. (Remember these studies are just investigating kinematics/alignment and not injury).

So ‘anti-pronatory’ shoes with stiffer midsoles are actually doing what they promise to. The problem is we don’t know whether we need them to do it for us or not. And as an aside, varus posting/tilting was shown in one study to increase tibial shock and vertical loading rates. (Is this perhaps why all those injuries occurred in the motion control shoes in the aforementioned study?)

Finally, let’s not forget cushioning. That must reduce the amount of force we are subjected to when running – right? Wrong. As shoe cushioning decreases runners modify their patterns to maintain constant external loads. However, it is thought to contribute to comfort, and this seems to be the most important variable on which to select sports shoes, which we will talk about shortly.

Verdict = There is very little research investigating the relationship between running shoes and injury prevention. Stiffer midsoles do reduce pronation speed and magnitude, but in doing so may increase vertical loading rates. Running shoe ‘cushioning’ may be a myth.

Summary
It seems that the current model upon which running shoes are recommended/chosen is erroneous. Its foundations are based upon preconceptions which have been shown to be false. Due to significant within-species variation it is ridiculous to try and align people identically, (and to aim to do so in a pre-selected ‘normal’ position which is highly unlikely to be ‘normal’ for most individuals is potentially injurious). Shoes do seem to generally achieve what they claim to. However, our understanding of whether they actually need to achieve these variables (and who would benefit from each variable) is poor at present.

And so, the current method of being recommended a shoe still continues (and I imagine it will for some time). Why?

1. Very few people realise it is erroneous.

2. At the moment we do not have anything to replace it with.

3. It is fantastically simple.

4. People don’t generally like change.



The future
Moving forward, a much better model would be to focus on identifying an optimum midsole stiffness for an individual (which may be variable) combined with their optimum alignment/movement patterns for a given activity (i.e. the position in which their injury risk is minimised and their performance is maximised, irrespective of its visual alignment). However, much more research is required before we fully understand how to clinically achieve this.

The concept of intelligent shoes (adidas tried with the adidas_1 above but failed commercially) which modify their midsole characteristics depending on the step by step requirements and effectively ‘tune’ themselves to the wearer and the surface they are on may sound like something from Back to the Future, but it is probably only a matter of time before we start seeing this sort of advancement in our running shoe technology. However, it doesn’t change the fact that we need a greater understanding of injury risk factors, and that these are still likely to be subject (and activity) specific.

Conclusions
So where does this leave the runner choosing a pair of shoes in 2011? There are many choices. Neutral? Stability? Motion Control? Barefoot? Hopefully by now you realise that there is no simple answer.

All decisions could and should be based on one main factor in my opinion: comfort. Believe it or not comfort has been linked to injury frequency reduction and is thought to be the most important variable for sports shoes, and a focal point for any future sports shoe development. We all know that comfort is subjective and subject specific so with that in mind only the wearer can confidently choose the most appropriate shoe for themselves. [Be wary of the shop assistant/Podiatrist who tells you the exact make and model shoe which is best for you]. What one person finds comfortable will differ greatly from another; perhaps this is why some people find that stiff supportive shoes work best for them, and others discovered that barefoot running was the answer to their long history of injury woes.

As most runners know, it can often be a little bit of trial and error with regard to finding the ‘right’ shoe. Once you’ve found what works for you (or if you have found it already) then don’t change it.

Irrespective of the advice given in the shoe shop/magazines/Podiatrists office about your ‘pronation’; on current evidence you are just as well off picking a shoe based on comfort alone, and subscribing to a course of Pilates and adopting sensible training habits.

Important Running Tips...

By Frank

2 mornings ago, I had a 20KM run with Luc. Though it went well, I was really tired after that as I did not sleep before the run. In fact, I haven't been sleeping well this few days whenever there is a run the next day. In fact, I sleep better on a normal day, though with my stress level high nowadays, this hasn't come easy.

As I was chatting with Chee Kong over the messenger service, he told me that I may have overtrained. I have just started my base training a couple of weeks ago though I have already hit the 30KM distance. I did try to hit the 42KM distance last Saturday but it did not materialise as I went down with 2 visits to the toilet which left me too uncomfortable to carry on. I was suprised by Chee Kong's statement at first but through a link he sent me, it does really make sense. Though I do feel good, the question is have I started hitting high mileage too early before my body is ready for it? Hmmm...

But anyway, here's to share the content of the link Chee Kong sent me. A write up from Dr. George Sheehan.

Important Running Tips For Every Runner To Know.

01) Keep a record of your morning pulse. Lie in bed for a few minutes after you awaken and then take your pulse. As your training progresses, it will gradually become slower and after three months or so plateau out. From then on, if you awaken and find a rate of 10 or more beats higher, you have not recovered from your previous day's runs, races or stresses. Take the day or more off until the pulse returns to normal.

02) Weigh yourself regularly. Initially you will not lose much weight. What you lose in fat you will put on in muscle. Running consumes 100 calories a mile and there are 3,500 calories to a pound so you can see weight loss will be slow unless you do heavy mileage.

03) Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Learn the Magic Six: Three strengthening exercises, three stretching exercises.

04) Eat to run. Eat a good high-protein breakfast, then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.

05) Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.

06) Run on an empty colon. Running causes increased peristalsis, cramps and even diarrhea. Having a bowel movement before running and particularly before racing prevents these abdominal symptoms.

07) Wear the right clothes. In winter this means a base of thermal underwear followed by several layers of cotton or wool shirts with at least one being a turtleneck. Wear a ski mask and mittens. Use nylon if necessary to protect against wind and wet. In summer the main enemy is radiant heat. Remember to wear white clothes and use some kind of head covering.

08) Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work.

09) The fitness equation is 30 minutes at a comfortable pace four times a week. Your body should be able to tell you that "comfortable" pace. If in doubt use the "talk test". Run at a speed at which you can carry on a conversation with a companion.

10) Run economically. Do not bounce or overstride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at footstrike. Run from the hips down with the upper body straight up and used only for balance. Relax.

11) Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the "stitch."

12) Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the "second wind" means. You must run quite slowly until this occurs. Then you can dial yourself to "comfortable," put yourself on automatic pilot, and enjoy.

13) Run against traffic. Two heads are better than one in preventing an accident. Turn your back on a driver and you are giving up control of your life. At night wear some reflective material or carry a small flashlight.

14) Give dogs their territory. Cross to the other side of the road and pick up some object you can brandish at them. Never try to outrun a dog. Face the dog and keep talking until it appears to be safe to go on.

15) Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.

16) Do not run with a cold. A cold means you are overtrained. You have already run too much. Wait at least three days, preferably longer. Take a nap the hour you would usually spend running.

17) Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.

18) When injured find a substitute activity to maintain fitness. Swim, cycle or walk for the same time you would normally jog.

19) Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary before you are able to return to pain-free running.

20) Training is a practical application of Hans Selye's General Adaptation Syndrome. Stress is applied, the organism reacts, a suitable time is given to reestablish equilibrium. Then stress is applied again. Each of us can stand different loads and need different amounts of time to adapt. You are an experiment of one. Establish your own schedule, do not follow anyone else's.

* From Dr. George Sheehan Essay 10.

The Running Mindset...

By Frank

I'm not a fast runner. Even though I am faster now since the day I first started running slightly more than 2 years back, I still do not regard myself as one. Personally, being an effective runner is more important than being a fast one. Well, maybe I'm not competitive or maybe shall I say that I run for a better tomorrow, towards a healthier lifestyle.

However, I do hope that the running pace of each individuals will not affect the mindsets of other runners especially the new ones from joining seasoned more experienced runners. With Malaysians awareness towards running, this is something the running society don't need. A couple of week back, I saw a promotional video for the upcoming Standard Chartered KL Marathon 2009, where Malaysians were picked randomly to answer the distance of the marathon. Hilarious answers were given to a distance of even a 300KM! Not to mention a marathon world record of 30 minutes! This has certainly given the clearer picture of our local running scene.

Malaysian's knowledge on the marathon...

I remembered when I first met and ran with Choi, Daniel, Jamie and Geraldine some 2 years back when they intended to run 30KM. While all of them succeeded, I only ran a 10KM and had to walk back to the starting point as my knee gave up on me. Was I embarrassed about it? Frankly speaking, I wasn't and in fact I felt proud of myself of having the guts to join them even knowing I was a newbie at that time. I didn't even know who were they at that time too, except for Jamie as I have been a follower of his blog. Joining experienced runners like them exposed me to a world of advice, tips and many more stories that made me what I am today.

Each runner has their own running pace. Some are fast, while some others slower. My running mates are of no exception of course. However, I must admit that there are benefits from running with a group like this. We sometimes have to think from outside the box even when it comes to running. Think of it this way. Slower runners will benefit from the fast ones by telling themselves that they will want to be just as fast as their fellow friends. Take it as a motivational gesture. How about the fast runners then, you ask? And while running isn't all about going all out to run, training at each heart rate zone will produce different results. And running at a controlled comfortable pace will help in building endurance. Therefore, faster runners will benefit by running just a bit slower by accompanying friends. Therefore, it's a win-win situation for both fast and slow runners. Of course, there are more of it than what I just mentioned. In fact, the list is just long. We just have to be positive in taking up running and other sports as well too. Just don't be embarrassed by what you are incapable of. One day with discipline and persistence, you will be capable. Not a new saying, but remember, Rome isn't built in a day.

Besides running pace, gender is another factor. While females are generally the shyer gender, with the modern world now, there is no more a stronger side. GOD created both gender equally, with of course certain advantages and disadvantages to each. Though the Malaysian running society is greatly made up of male runners, more female runners are slowly appearing. And some are really strong ones too, strong enough to outrun the males. However sadly, the mindset game is playing its part again. Whether male or female, some are still too shy to approach the opposite gender. One important thing about running is all about friendship. However, if one is too shy to approach someone, they will feel lonely and will slowly leave the running scene.

I myself train with 2 regular female friends. Of course one has migrated to the land of kangaroos not too long ago. I do admit I was a little shy at first, but as time passes, our friendship grew stronger. Just like the running pace earlier, running with the opposite gender shares the same benefits too. Just share together the advantages and disadvantages GOD has given us, and in the end, all in all, we own self are the one who benefits from it. Therefore, open up and don't be shy.

Run Mechanics...

By Andrew

Here's to share a video I stumbled on YouTube. May seem simple but some may still be landing on their feet wrongly.

Run Mechanics by Marc Baker of Go Faster Training, Inc.

Of EVAs, Mesh To Rubbers...

By Frank

About a month or more ago, Lynn pops a question on the number of running shoes I have. Well… In my whole running career since I started back in March 2007 till now, 8 pairs is the answer. They are adidas Supernova Cushion 6, adidas adizero Tempo, adidas adistar Cushion 6, adidas Response Control 7, Nike Air Zoom Vomero+ 3, Saucony Grid Fastwitch 3, Nike LunarTrainer+ and Nike LunaRacer+. Of all the pairs, I have retired the adidas Supernova Cushion 6 which had gone through an estimated 700KM plus distance and sold off the adidas adistar Cushion 6 due to incompatibility issues.

My fellowship of running shoes...

I only had 1 pair of running shoes when I first took running seriously and used it to train and race. And not knowing that my feet actually enlarge with all the pounding when running, I choose a pair that fits nicely, without any additional space for my toes to move around. Consequences was a very painful feet. It was then the arrival of my second pair a good 8 months later that spun off my collection of running shoes in the comfort and performance zone. My collection of shoe varies from different brands, models and functionality. But it can be best describe as trainers and racers. The trainers though heavier than the racers are used for my training runs since they offer longer life span and also better protection for the foundation of our body, our legs. I hardly use my racers as they tend to wear out fast due to the low profile design. Therefore, they are used instead for races especially in major events like the marathon.

All shoe models are made differently that offers different function. Therefore, the advantages of having multiple running shoes are that it allows our feet to adjust to different “unique feel”. Besides, it decreases break down time. The shoe especially the cushioning system will need an average 1 day or slightly more to allow it to “regenerate” itself. With an alternative pair, the shoe can go on its much needed “break” just like how we humans do. Therefore, if viewed from another perspective, it can be seen as a costs cutting measure.

I’m lucky that I did not have to buy all the shoes I owned today. Some were given to me by the sports company for their trial program while some others for review purposes. I really do appreciate these programs as it does help with the thickness of my wallet. People say running is the cheapest sports around and although I must admit it is cheaper compared to others like cycling, it is no longer cheap. With innovations in technology that includes shoes, apparels to gadgets like GPS sensors, runners tend to spend a whopping amount annually.

A pair of running shoes will cost in between RM250 to RM500 (some costs even more!) depending on brand, make and model and it probably last an average distance of 700KM. For a hardcore runner, that will be probably a pair every 3 months or so. And even if the tread doesn’t wear out, the cushioning system will. So it’s best for the runner to know when is the good time to replace them before causing any damage. Till my ninth pair...

Want To Live A Long Life? Run...

A very interesting article from the 12 August 2008 edition of The Star.

People who want to live a long and healthy life might want to take up running.

A study published on Monday shows middle-aged members of a runner's club were half as lkely to die over a 20 year period as people who did not run.

Running reduced the risk not only of heart disease, but of cancer and neurological diseases such as Alzheimer's, researchers at Stanford University in California found.

"At 19 years , 15 percent of runners had died compared with 34 percent of controls," Dr. Eliza Chakravarty and colleagues wrote in the Archives of Internal Medicine.

Any type of vigorous exercise will likely do the trick, said Dr. James Fries, who worked on the study.

"Both common sense and background science support the idea that there is nothing magical about running per se," Fries said in a telephone interview. "It is the regular physical vigorous activity that is important."

The team surveyed 284 members of a nationwide running club and 156 similar, healthy people as controls. They all came from the university's faculty and staff and had similar social and economic backgrounds, and all were 50 or older.

Starting in 1984, each volunteer filled out an annual survey on exercise frequency, weight and disability for eight activities - rising, dressing and grooming, hygiene, eating, walking, reach, hand grip and routine physical activities.

Most of the volunteers did some exercise, but runners exercised as much as 200 minutes a week, compared to 20 minutes for the non-runners.

At the beginning, the runners were leaner and less likely to smoke compared with the controls. And they exercised more over the whole study period in general.

"Over time, all groups decreased running activity, but the runners groups continued to accumulate more minutes per week of vigorous activity of all kinds," the researchers wrote.

"Members of the running groups had significantly lower mean disability levels at all time points," they added.

"Members of the running groups had significantly lower mean disability levels at all time points," they added.

The team also set out to answer whether taking up running late in life would benefit, and whether people who stopped exercising began to pay a price as they aged.

Most of the runners have stopped running as they reached their 70s, Fries said. But it was difficult to find people who totally stopped exercising. "Almost all of them did something else. They continued their vigorous exercise," he said.

People who took up exercise when they were older also improved their health, he said.

The study also showed that people cannot use the risk of injury as an excuse not to run - the runners had fewer injuries of all kinds, including to their knees.

Tapering...

Extracted and modified from Marathon Training.

Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. Tapering refers to the practice of reducing or tapering off exercises, days or weeks before a competition, stating longer endurance events requires longer tapering phases. Typically, tapering for relatively short endurance events takes as little as a week or less, but tapering for an event like the marathon takes at least two or three weeks. Medical studies shows that the final three weeks of any marathon-training program are the most critical stage of training; a review of fifty studies on tapering indicates that optimal levels of muscle glycogen, enzymes, antioxidants, and hormones, which are significantly depleted by intense endurance training, are achieved during a taper. Here are a few basic steps to taper.

- Reduce the distance and intensity of your training runs during the tapering phase prior to the marathon, eliminating long and hard efforts.

- Listen to your body. Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy.

- Keep stretching as much as possible during the couple of weeks prior to the marathon.

Carbohydrate Loading...

Extracted and modified from Asia Runner.

Glycogen is a stored form of energy found in both liver and muscles. During intense aerobic exercise like running, it is the primary source of energy used. As exercises is prolonged, glycogen is depleted. Therefore, energy production is limited and athletes will experience fatigue and muscle sore. This phenomenon is commonly referred to as "hitting the wall", amongst marathon runners.

Carbohydrate loading is one way that endurance athletes combat his problem. This packing of muscle glycogen by manipulating the daily intake of carbohydrate, leads to an even greater increase in muscle glycogen than a normal high carbohydrate diet. The original theory was that, if the body's glycogen stores were depleted, it would store more glycogen than normal when carbohydrate intake returned to normal.

The classic loading procedure is a seven day period leading to the competition day. On day one, the athlete will deplete muscle glycogen levels with a long tiring exercise session such as a 20KM run. A low carbohydrate diet (60g-100g/day) is then consumed for the next three days to further depletes glycogen stores. The athlete should continue with moderate training during these days of low carbohydrate intake. For the last three days leading up to competition day, the athlete consumes a high carbohydrate diet (400g-600g/day). It is important that this high level of carbohyrate intake is taken up to the time of the competition, including pre-event meal to ensure maximum results. Adequate protein, vitamins, mineral and plentiful supply of water must be taken too.

The Knee...

There have been a lot of questions regarding whether does running contributes to knee problems. Therefore, here are some information regarding about our knees, extracted and modified from Runner's World.

Osteoarthritis (OA), the most common form of arthritis, occurs when cartilage, the spongy tissue that cushions our joints breaks down and deteriorates, making weight-bearing activities painful. From there, many people believe that running accelerates this process. And while most of us credit our running for keeping our heart, lungs and soul healthy and happy, a twinge in an ankle or stiffness in a knee makes us wonder if our nonrunning buddies are right and our joints are bearing an unreasonable burden.

The number one risk factor of OA is excess body fat - a problem most runners don't have. Sedentary, overweight people are 45% more likely to develop OA than those who are active. The more we weigh, the more pressure is palced on the joints, which seems to accelerate the breakdown of cartilage. Since losing weight is one of the best ways to prevent OA (losing 10 pounds can take about 45 pounds of pressure off the knee), and running is one of the most effective calorie burners, hopping on the treadmill for a tempo session could help you sidestep joint issues.

But running does more than just lighten the body's load. Aerobic exercise improves most body functions - including joint health. When we exercise, the cartilage in the hips, knees and ankles compresses and expands. This draws in oxygen and lushes out waste products, nourishing and keeping the cartilage healthy. Without it, cartilage cells get weak and sick. Furthermore, running strengthens the ligaments that help support joints, making them more stable and less susceptible to sprains and strains, which can damage cartilage and eventually lead to OA.

Patellofemoral pain, or "Runner's knee", may be the top reason runners get sidelined. The anterior cruciate ligamend (ACL) is the most notorious of the four fibrous bands that stabilize the knee. But for runners, the medial collateral ligament (MCL) and the lateral collateral ligament (LCL) are more prone to injury because they tend to get overstretched, especially if one slips or fall. The first sign of MCL or LCL sprain is pain and swelling. Bruising usually occurs one or two days later. In more severe cases, sufferers complain that the knee feels as if it may give out. In any case of discomfort, refer to a sports-medicine specialist.

Basic Principles To Train For A Marathon...

Principles to train for a marathon (extracted and modified from Runner's World).

1. Run just enough
Staying healthy is the most important training advice and the most often ignored. It does you no good to train hard, and then get sick or injured. So remember to train smart and not hard.

2. Build your training slowly
Increase weekly mileage by just 10% per week. Extend long runs by just 1KM at a time up to 16KM, then by 3KM at a time if you want. Take recovery weeks as well as recovery days.

3. Recover
Train smart 3 or 4 alternate days a week, allowing the days in between for you to recover.

4. Do your long runs
The newer you are to marathon, and the slower the more important your long runs. You simply have to get accustomed to being on your feet for 3 or more hours. There are no magic length. Experts recommend stopping at 2.5 to 3 hours, however going farther includes walk breaks.

5. Practice marathon pace
A recommended key is the addition of "Progressive Marathon-Pace" (MP) long runs into your program. Do a 3KM warm-up, then 10KM at MP +40 seconds, 6 more at MP +20 seconds and a final MP.

6. Extend your tempo-run distance
Gradually extend your tempo runs, slowing by a few seconds per mile from your 6KM pace. The longer the tempo run workout you can substain, the greater the dividens down the road.

7. Eat your carbs
To stay healthy and recover well, you need to fuel your body efficiently. First, consume some carbs (sports drink, gel, etc...) during long hard workouts. Second eat/drink a good amount of carbs as quickly as possible after workouts. This will replenish the glycogen in your depleted muscles. Add a little protein for muscle repair.

8. Pay atttention to iron
Running increase iron loss through sweating and pounding. Consume iron-rich foods with Vitamin C, which helps body's iron absorption.

9. Sidestep injuries
Rest for several days a week at the first hint of a problem. Include core training during that as it helps runners maintain good running form and pace late in a race.

10. Taper for 2 to 3 weeks
Most runners hate to taper. Research shows a particulate gain in Type IIa muscle fiber strength, the so called fast aerobic muscles that can adapt to improve performance after a 3 weeks taper.