With the warmer weather and based on your feedback, our Saturday runs will start at 7 am and we will run from Sarnia Ballet School (across from the Galaxy Cinema). This will begin with the Saturday, July 8th run (the run on Saturday July 1st will be cancelled). A separate email and Facebook post will be sent out as a reminder!
I'd like to thank everyone who came out to volunteer for the Noelle's Gift of Fitness run. It's a really worthwhile cause and I think everyone who volunteered that day had fun. Thanks again....it's great to give back to our community!!
The return of summer like weather also means that the racing season is in full swing, and Renegades have risen to the challenge! It's a pretty long list and hope I haven't forgotten anyone but we'd like to congratulate all of the following on their recent races:
- Alice for the Good Life Half Marathon
- Carol for the River Run 10k, Chasing El Chapo 5k and Yosemite Half Marathon
- Michele for the Flying Pig endurance series and Phlox Trail Run
- Lynn, George and Terry for the Alvinston to Watford 8/16k
- Alice, Juanita, Kirsten, Lynn, Monica and George for the Bridge Race 5/10k
- our newest Renegades Liz and Deb for the Pelee Half Marathon
- Elizabeth for the Phlox trail run
- and last but certainly not least, Heather for the Buffalo Marathon
The balance of June will also see Verylene and Juanita run the Boys Home run - good luck to you both!! GO RENEGADES!!
For the training info part of this month's blog, I thought I'd include a really good article that answers a question that many of us have been asked by our friends: "Isn't all that running going to ruin your knees?". Before I get to the data, I'll answer a question some of you might be asking me: You've been running all this time and you're dealing with a knee injury right now. Doesn't that prove that running is bad for your knees? I can honestly say that I've dealt with some knee issues on and off over the past thirty years, and EVERY time, the cause was something that could have been avoided (not changing shoes often enough / too quick a ramp of of training and/or hills, and the reason I believe is the cause of my current problem - inadequate rolling / stretching). Now let's get to the more interesting stuff.
One of my favourite running gurus is Alex Hutchinson, a Canadian runner (and PhD physicist) who writes a column for Runners World. Here's Alex's answer:
One of the perennial questions runners get is “Won’t all that running ruin your knees?” The research that exists actually tends to show that runners are no more likely, and perhaps even less likely, to get osteoarthritis than non-runners. This isn’t new--here, for example, is an article I wrote back in 2008, and many others have written similar articles.
Still, the research isn’t perfect. When you select a group of runners to study, you’re inevitably exposing yourself to the possibility of selection bias: perhaps these self-described runners are the subgroup of people who are particularly suited to run without damaging their knees. With that in mind, I was interested in an abstract from last year’s American College of Rheumatology meeting (which took place last November, but my wife just pointed out the abstract to me recently), from a research team led by Grace Lo at Baylor College of Medicine.
The data comes from a big multicenter study called the Osteoarthritis Initiative that is following thousands of patients with regular assessments, X-rays, health questionnaires, and so on. What’s crucial, the authors point out, is that the subjects were recruited from the community. They’re not a special running cohort. In this particular analysis, there were 2,439 participants, average age 65, of whom 28 percent reported running at some time in their life.
The participants filled out a questionnaire that included listing the three most frequent physical activities performed at various stages of their lives (12-18, 19-34, 35-49, over 50). The researchers then looked for any links between people who reported running at various stages of life (or any or all stages) and their subsequent risk of developing knee osteoarthritis.
The results are pretty straightforward: for any combination you can think of (running when young, running when old, running throughout life, etc.), the runners were less likely to develop arthritis than non-runners, by between 16 and 29 percent. Some of this was because of the fact that runners tend to weigh less—which is, indeed, one of the benefits of running—but even when the results were adjusted to account for that difference, the runners still came out ahead.
This data still isn’t perfect, but it adds another brick to the growing pile suggesting that running will not ruin your knees. In contrast, a similar analysis of data from the same Osteoarthritis Initiative, published last year, found that acute knee injuries were associated with more rapid progression of osteoarthritis. That’s consistent with earlier studies suggesting that increased risk of knee arthritis among former athletes is pretty much entirely explained by acute injuries. If you want to save your knees, in other words, worry more about twisting them than pounding them.
So there's Alex's take on it. If you have any questions, please feel free to ask!
Below are a few memories from May / early June runs. I encourage all of you to take photos at your races and I'll do my best to post them here - it's a great way to celebrate your races!
That's all for now....keep cool!