Jogging -- Joys and Myths
Great advice for the
beginning runner

Interacting Safely with Dogs
What to do if you're approached by an aggressive dog

Is 30 Minutes Enough
for a Workout?

14 Super Foods
from WebMD: Dr. Pratt's list of nutrient-dense foods

Research on Glucosamine Chondroitin
Washington Post article

If you're a runner, perhaps you've been warned by your nonrunning friends -- or even your doctor -- that all that pounding on your joints will lead to arthritis. In fact, there's little scientific support for the claim, and some research suggests that running may even be beneficial for joints.

A continuing study at Stanford University, begun in 1984, is the most definitive on the subject. Researchers enrolled about 500 middle-aged members of a running club and a comparison group of nonmembers. Following the subjects for the past 20 years, the study has found rates of arthritis to be no higher among runners. What's more, those who run appear to have a lower risk of muscle and skeletal-related disability and pain.

Another study, conducted by researchers at Centers for Disease Control and Prevention and the Cooper Institute, found no link between running and arthritis of the hip or knee. Likewise, in a study comparing men who were college cross-country runners with swimmers (who presumably put less stress on their joints), the runners were less likely to have severe pain of the hips and knees or to require surgery for arthritis.

Still, researchers say running may pose problems for some people, including those who have had severe joint injuries or are genetically predisposed to arthritis. Runners with higher body weights -- even if they aren't overweight -- may also be at higher risk because they land with greater force that's absorbed by knees and other joints. Experts say in many cases, people who fall in these categories can still run, as can those who have arthritis, but they need to be especially careful.

While runners aren't necessarily more likely to have long-term joint problems, they are prone to acute injuries. In one survey of runners, three-fourths of respondents said they had been injured while running. The most common site of injury was the knee.

To minimize the risk of both short-term and long-term injuries, avoid running on concrete, which is hardest on joints. Asphalt (which has more give) is better; a dirt trail, track or treadmill is best. The surface should be even, and, ideally, flat. Use shoes with good shock absorption and replace them every 400 to 500 miles. Though there is some controversy about the value of stretching, many experts agree it's a good idea to do it both before running (after warming up) and afterward.

Take days off between runs to allow your body to rest, and cross-train with other activities such as weightlifting, which can strengthen muscles around joints and make joints less susceptible to injury. Though there is no definitive rule about how much running is too much, some researchers say it's wise to limit yourself to 40 miles a week or less at a pace of eight minutes a mile or slower. Don't increase your distance more than 10% a week, and if you feel pain, cut back or stop until it subsides.

--With reporting by John M. Gunn