Supplements for runners?

Question

What are the best supplements for runners for joint strengthening? I've had knee and back problems in the past and would like somthing that will have help prevent them in the future.

Also what's the best way to up the intensity of training regimen? I've been casually jogging and riding a bike for seven months, but now need to lose weight fast and get back to old levels of two mile speed.

All advice appreciated! I'm too lazy to search Men's Health archives! LOL

Answer 1

Any multi vitamin should also have something for bone and joints. I take Women's One A Day, obviously you're not a woman so try Men's One A Day.

As for increasing your workout: a good rule of thumb is to only increase your distance by 10to 15% per week. If you increase it too fast, you'll hurt yourself (shin splints, i got a stress fracture).

Also make sure to take a day off every week. Rest is important for your body to recover and prevent any injuries

happy running!

Answer 2

Judging from your avatar, you're an, um, "adult" runner (I'm 53 myself). A glucosamine/chondroitin supplement might do you a world of good (but check with your doctor, blah blah blah).

Other commenters speak correctly about increasing volume in modest increments, but you're asking about increasing intensity. NEVER increase both intensity and volume simultaneously if you want to avoid injury or overtraining!

And your intuition is correct that increasing intensity will do more to get you lean and fast than will merely adding mileage.

Keep it informal. Initially, 3-5 times in the middle of an everyday workout add 30 second bursts of speed (not all-out by any means!). Keep recovery intervals ample (2' or more). Add more repetitions over time. Over time you can add longer, less intense intervals with shorter recoveries. (These will actually be more directly relevant to 2M race speed.)

Good luck!

Answer 3

There are many good exercises to strengthen your core muscles which help to keep runners from injury.  These help to develop your stabilization muscles.  A quick search of core exercises will find some.  Usually core workouts are done 2 to 3 times a week.

I would suggest raising your mileage 10%, every 2-3 weeks.  Some people use the third week as a "rest week" to prepare them for the increased mileage to come.  2 weeks high mileage, 1 week down approach, before the increase.

Best of Luck