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My Case on Behalf of Glucosamine

by Coach Adolfo Salgueiro | May 4, 2021 | Article, Opinion, Personal, Reflection, Science

By Coach Adolfo Salgueiro

Before we get started, I am disclosing I am not a doctor, and I am not giving medical advice. What you are about to read is just my personal experience mixed with light internet research.

Glucosamine and chondroitin are popular supplements used to treat osteoarthritis. About 6.5 million adults, or 2.6 percent of the population, have used one or both products

I’ve had issues with my left knee for a long time. It kept me from running for many years. It has always been my weakest link. But just like millions of runners, upon the recommendation of someone who I can no longer remember, I started taking glucosamine many years ago, and somehow, it kept the pain at bay and allowed me to keep running consistently for many years. This is my story, and I am sticking to it.

When I decided to give marathoning another try, as I was eyeing the New York City Marathon, I asked my doctor about Glucosamine. He told me there were no conclusive studies proving that it worked or that it didn’t. His professional recommendation was that if I thought it was beneficial to me, to keep taking it. If not, then don’t bother.

Glucosamine is not cheap. A bottle of the good stuff can go from $40-$50 for a few months’ supply. So, when it was time to replenish the stash, with cash in short supply at that particular time of the month and with the recent lecture from my doctor, I decided to skip it. A couple of weeks later, my knee started to hurt and other joints felt stiffer. How could this be? There was no proof! I ran to the drugstore, got my glucosamine and a week later, the pain was gone. This is all the research I need.

This is the brand I use and the results have been stellar. I don’t need much more research than that.

Then I thought: Of course! Why in the world would a drug company invest time, effort and millions of dollars researching the benefits of glucosamine when every drug store carries ten over-the-counter options from which you can purchase as many as you want, whenever you want? This is no moneymaker. No reason to invest just for the pure pursuit of knowledge. It works for me, and this is all I need to know. I am the research paper my doctor was unable to quote.

Glucosamine has been around since 1876. It is manufactured by processing a polymer from the shells of shellfish, shrimp, lobsters and crabs. It also comes from other animals such as cows and pigs. Newer versions made from fungi and fermented corn have been brought to market to cater the needs of vegetarian consumers.

Glucosamine is a dietary supplement, not a prescription drug. Because of regulations, in the US it is marketed as a supplement to support the structure and function of the joints. It is also directed to people with osteoarthritis. Tests have shown that you can consume up to 1500 mg per day with no adverse effects.

Glucosamine pills usually include a compound named chondroitin. According to WebMd, chondroitin is a substance that occurs naturally in the connective tissues of people and animals. As a supplement in higher doses than is found naturally, chondroitin is also a popular treatment for osteoarthritis.

Arthritis.org states that “glucosamine and chondroitin are popular supplements used to treat osteoarthritis. According to one estimate, 6.5 million adults, or 2.6 percent of the population, have used one or both products”.

Both glucosamine and chondroitin are usually found in healthy cartilage and have anti-inflammatory properties. “They also have some cartilage-protecting effects through a variety of different mechanisms,” says Chris D’Adamo, PhD, director of Research & Education at the University of Maryland School of Medicine Center for Integrative Medicine.

Glucosamine and chondroitin protect cells called chondrocytes, which help maintain cartilage structure. In theory, these supplements have the potential to slow cartilage deterioration in the joints, and to reduce pain in the process.

Sounds good to me!

I take the Kirkland brand with 1500 mg of glucosamine with 1200 mg of chondroitin, and it has worked for me. If I ever forget to take it for a few days or if my resupply delays, my body promptly reminds me. Once again, what additional research do I need?

Please don’t take medical advice from me. I am not a doctor, nor I wish to be one. Glucosamine with chondroitin works for me. If you have joint issues, I suggest you check with a real doctor and then give it a try.

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7 Additional Bad Running Habits to Quit

by Coach Adolfo Salgueiro | Apr 20, 2021 | Article, Coaching, List

By Coach Adolfo Salgueiro

Back in September of 2020, we published a post titled “7 Bad Running Habits to Quit”. I was surprised by the response it got, but especially how so runners identified themselves, including myself, as being guilty of one or more of these bad habits.

The more I thought about the list, and the more feedback I got, the more I realized there were plenty of missing bad habits that were not mentioned in the previous posting. Of course, neither that list nor this one, or the combination of both, is meant to be a comprehensive one, nor the final word on the subject.

So these are 7 additional bad running habits to quit:

No runner is immune to bad habits. We always have to be on the lookout to avoid them

1. Allowing fear of failure to derail your goals: Failure is inevitable. If we learned something from it, it will always be worthwhile. Always remember that when we don’t obtain what we originally were looking for, we gain experience, which can be used in the future, making future goals attainable, feasible and possible. Coach Steve Magness puts it this way: “Making failure something that isn’t big and scary, but something that leads to growth, goes a long way in helping dissipate the fear surrounding it”. So, never fear failure. Embrace it.

2. Running too hard on easy days: This is the cardinal sin of running. For some reason, most runners have a Superman complex that make them (or us, since I am included) believe that they are indestructible. An easy recovery run is not scheduled because your coach hates you. It is there to get the oxygen/nutrient rich blood circulating through your muscles so they can recover quicker, and you can then go for another enjoyable, hard session sooner while avoiding injury.

3. Pushing for Results instead of letting them happen: When your program states 8×800 at 3:45; or a 30 -minute tempo run at 9:30/mile; these are guidelines. Nothing else. Of course, we all want to hit our targets and they are there for a reason. But we need to know when to quit. There is nothing to gain on a bad day by pushing on the last couple of repeats and needing a week to recover. We must know our bodies enough to understand where the fine line between being a badass and doing something stupid, lies.

4. Controlling every parameter through your watch: Science fiction writers from just 25-years ago could not even imagine what wrist watches can do, today. We still call them watches only because they are on our wrist. They are advanced computers. They measure pulse, oximetry, quality of sleep, recovery, resting heart rate, route, etc. And if that wasn’t enough, they can even tell us time. As great as all this is, we can’t become slaves to the graphs and let them overtake our training. They are but guidelines to consider, not the Gospel of running.

Complicated graphics you can’t even understand are not going to make you a better runner. Concentrate on a few parameters you can control and understand.

5. Thinking the unsexy stuff is worthless: Our training program will often call for easy recovery miles, or for an easy long run on a day we know we can push, or a foam rolling session, or a day off when we are still feeling strong. But never underestimate the importance of the boring stuff. It is there for a reason. To help you recover, to make you stringer, to make you versatile, to make you patient, to avoid injuries. All worthy qualities in a runner.

6. Focusing on a system instead of the whole person: Anaerobic work, hill repeats, tempo runs, the weekend long run, or lactate threshold runs are staples of a well-balanced training program. But none of them work individually and this is not the time to look for personal bests. All parts all need to work as a well-tuned machine to provide the results you are training for. It is not in your best interest to set up a 5K PR in a tempo run when you are training for a marathon. Remember that the whole is always better than the sum of the parts.

7. Believing that only running can make you a better runner: Cross training is basic for our running. If the only thing you do is run, you will most likely suffer overuse injuries. If running is our main sport, such cross training needs to be in support of our running. Yoga, strength training, core workouts, stretching, biking, swimming, etc., can be beneficial by providing aerobic capacity, strength, flexibility or core stability. If you want to be the CrossFit champion in your gym, a marathon may not the best option at this point.

In the future I will most likely publish “7, Even More, Bad Running Habits to Quit”. Let me know if you want to contribute with one of them by leaving a comment, below.

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The Mechanics of the Arm Swing

by Coach Adolfo Salgueiro | Apr 13, 2021 | Article, Coaching, Science

By Coach Adolfo Salgueiro

Last week I wrote about the first aspect of arm swing biomechanics, which is pushing your elbows back. If you haven’t read that one yet, I invite you to do so by clicking here, before returning to this post. You will find the link back to this one at the end of that post.

US runners usually keep their arms in a 90-100 degree angle and do not cross their bodies as they swing. East Africans use a different technique. This is US Marathon record holder, Ryan Hall.

Pushing backwards is just the first part of the equation and by no means its only part. Many pieces need to be coordinated so the best biomechanical and energy-saving results can be reaped. As with everything else in our sport, it starts with a good posture. There is nothing to gain when you have a beautiful arm swing motion if you are not running upright, leaning forward at the correct angle, and not bending from your waist.

When it comes to arm swing, there are many components that need to work in a coordinated fashion. It must be a seamless symphony of motion between the upper and lower body. One where the arms will complement and enhance what is happening with your legs and feet.

Check what Coach Steve Magness has to say on this subject in his book The Science of Running: “it goes beyond just the arms and legs working in opposition; when they both stop, forward and backward motion is also coordinated. When the arm stops moving forward and is about to reverse direction the opposite leg should reach its maximum knee height before starting its downward movement. Similarly, when the arm reaches its maximum backward movement before switching directions and coming forward, the opposite leg and hip should be at their maximum extension backwards”.

Arms should be relaxed and that starts at the fingertips. When you tighten them in a fist, the rest of the muscles follow the trend upward until you reach the shoulders. This refrains the free flow of the arm swing. The best way to relax that kinetic chain is with the “potato chip technique”.

Pretend you are holding a potato chip between your thumb and index fingers. They are very fragile and will break if you press too hard. As you do this, the remaining three fingers will be forced to relax and easily positioned below the potato chip. This relaxation on your hands will start creeping upwards and relaxing your arms, as long as you are positioned properly. Avoid having your wrists parallel with the road, as it will make the relaxed wrists sag down. They should be perpendicular to the road.

East African runners hold their hands closer to the heart and cross their bodies as they swing. US runners have a different technique. This is Tirunesh Dibaba, from Ethiopia, winner of the 2017 Chicago Marathon, who also has two seconds in London.

Regardless of your arm swing technique, the movement begins at the shoulder, like a pendulum and not from the elbows. From there down, what I like to teach my athletes is to have forearms below the elbow at an angle from 90-100 degrees, with the relaxed hands at the end. As you push back your elbows, the relaxed knuckles should reach the hip, before changing directions. As you began to run faster or sprint, they will automatically start reaching further back.

In his book Run for Your Life, Dr. Mark Cucuzzella goes through his Five Principles of Running. Number 3 is “Use your arms and hands to set your rhythm”. The key here is that when you swing your arms from your shoulders using the strong lower trapezius muscles “your knuckles stay close to your sternum but should not cross your center line”.

As in everything, there is no one-size-fits-all technique when it comes to arm swinging. Elite East African athletes run with their arms tucked closer to their bodies, in an acute angle (about 45 degrees) and with their hands very close to their hearts. They also cross their torsos on the swing. In the US we carry our arms lower and we don’t cross. Regardless of what style you use, they both have relaxed arms, and they both push elbows back.

I tried this East African arm-swing style for myself and I did feel a change in my stride. It became shorter and started falling closer to my center of gravity. But it was exceedingly difficult to keep my arms relaxed in that position and it required extra effort to push my elbows back. My arms became automatically tense. But it works for Eliud Kipchoge and his running buddies, so we can’t discount it.

As for the many benefits of the proper arm swing technique, Dr. Cucuzzella adds that the arm swing will help also in providing stability, counterbalancing the movement of the opposite leg, balancing the pelvis, and helping maintain forward momentum. This alone should be enough for any runner to start paying attention to their arm swing technique, right away.

Please understand this is not a comprehensive research paper on arm swing. There are entire books and studies on this subject. It is just a review on the basics biomechanics and technique so you can understand how important this is in your running form. If you start being aware of your arm swing, you can make your running way more efficient.

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The Key to the Arm Swing

by Coach Adolfo Salgueiro | Apr 6, 2021 | Article, Science

By Coach Adolfo Salgueiro

As a running coach, one of the most common issues I see in running form has nothing to do with heel striking or lack of cadence. It has to do with one of the most important, yet neglected, parts of our running biomechanics: the arm swing.

Check that triangle between Meb Keflezighi’s left arm and his torso.

Gordon Pirie, British 3-time Olympian and a 1958 medalist in the 5000, says that “there is a lot more to running correctly than just getting your legs and feet working properly. What you do with your hands and arms is equally important”.

Arm movement balances our running form and usually is the culprit of many of the issues that happen below the waist. Fortunately, arm swing issues are way easier to correct that leg mechanics. A few basic exercises should assist you, unless you have skeletal issues that will prevent you to move your arms in the optimal way.

Grant Robison, a 2004 US Olympian in the 1500, observes that that is easier for runners to adjust their arm motion instead of their legs because arms are always in front of you, thus, they can be seen constantly, so you can really focus on them.

I read about a fascinating series of experiments led by Dr. Rodger Kram starting in 1999, which determined that about 39% of the energy used in running is dedicated to moving forward. Subsequent studies determined that 20% was used to the swing of your legs. When you include supporting your body’s weight and moving forward, you are talking about 90% of your energy use. Interestingly, he also found that the arm swing motion can provide an energy saving effect of 4% compared to not swinging your arms at all. Imagine what you can do with 4% extra energy.

The Key is Pushing Backwards

All the articles and books I’ve read about the biomechanics of running, and racewalking for that matter, agree that the key in the arm swing movement is pushing your elbow backwards. Robison says that “A powerful arm drive is 100 percent backwards. It is just the recoil that brings it forward. The stronger you can drive your arm back, the quicker your turnover will be, and the more reaction your feet will have in relation to that”.

Translation to that last statement: You want more cadence? Swing your arms faster.

I read in a book, but unfortunately, I couldn’t find exactly where so I could quote it and credit it accurately, that the great Meb Keflezighi, in order to find out if his arm swinging mechanics are working, he looks at his shadow. If he sees a triangle of light between his arm and torso, then he knows he is swinging back far enough. I’ve tried this and it works. Most likely you will only see the triangle in one arm, so to see the other one, turn your direction 180 degrees.

Of course there are other aspects of arm swinging that go beyond pushing backwards. For one, your arms need to be loose and your hands relaxed, starting at your fingertips. There can’t be any tension so they can swing back and forth and be part of the symphony of coordinated movement needed to achieve a good and energy efficient stride.

All this cannot be covered in the few hundred words of this blogpost. We will revisit this topic, next week for some additional biomechanical recommendations. In the meantime, start pushing those elbows back and reap the benefits.

If you want to read the follow up post, please click here.

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The Journey of “The Fat Runner”

by Coach Adolfo Salgueiro | Mar 30, 2021 | Article, Guest Perspective, Opinion, Reflection

By Coach Marci Braithwaite

I am Marci Braithwaite. I am a runner. I am a marathoner who has also completed many halves as well as nearly a hundred races of many distances, both virtually and in-person, over the last twelve years. I am an elementary school teacher, and I am a mother of two teenagers. I am a chapter leader of my local, 900-member She Runs This Town running group. I am the leader of a virtual community of new runners, and a USATF certified coach.

I am also fat.

I use that word to describe myself because it is simply that – a descriptor (Photo by Patrick Krohn Photography.)

I use that word to describe myself because it is simply that – a descriptor. The word itself often causes an immediate reaction. When I use it, the occasional person will smile and say I’m brave. More often, people cringe and ask why I use that term: it’s an insult used by many to demean and diminish. To them I ask, “Why is fat demeaning? Does the fat on my body make me lesser than you? Does it diminish my accomplishments in any way? What about my fat makes you better than me?”

Twelve years ago I started my running journey the way so many of us do, to lose weight. I thought my weight was the cause of my back pain at the time. It wasn’t (two pregnancies producing ten-pound babies tend to mess up your lower back). I did lose weight back then, but in the time since, and even through marathon training, running more than 40 miles per week, I gained it back. I’m at the same weight I was 12 years ago. I no longer have that back pain, which I attribute to strengthening my core and cross training. After more than a decade of consistent running and literally thousands of miles on my feet, I’m still fat.

Through all that time, I started to notice something. People seemed to think that what I was doing was revolutionary. Running while fat? That’s not allowed. Fat people are sent that message every time someone yells, “Go faster, fatty!” when they’re on a run or walk, or made to feel uncomfortable, or that they don’t belong at the gym. The prevailing message is that fat people shouldn’t show themselves in the fitness arena, because you should only be visible if you’re thin and have an “acceptable” body type.

“I want people who look like me to realize that they do belong. That the shape of our bodies does not define us or our abilities (Photo: Marci Braithwaite)

Then I discovered Mirna Valerio. She is an ultrarunner and public speaker, a blogger, and the head of her own FatGirlRunning online community. One day I discovered a video she had made for REI, about an email she read while she was running a multi-hour endurance event. The email accused her of lying, that she wasn’t really running, that she didn’t actually finish the ultramarathons that she claimed to have finished. As I watched this video, which, again, was filmed while she was completing an endurance event, I realized that what she was doing, simply existing and doing incredibly badass things in her fat body, was exactly what I wanted to do, too.

We don’t see fat runners on the roads and trails very often, do we? Why do you think that is? It’s definitely not because they don’t want to be there. Nor is it because fat people are inherently lazy. It’s a matter of access. When people like Mirna, a fat black woman, receive criticism and accusations of dishonesty for simply participating in an event that many thin people joined without a second thought, it should give you pause about the inclusivity of the running and outdoor community.

I want to change that. I want people who look like me to realize that they do belong, both in the outdoors and in the running community. That the shape of our bodies does not define us or our abilities. That there is no definition of the word “runner” beyond “someone who completes a movement that involves both feet in the air at once during a stride.” There is no weight requirement, no speed requirement, or any definition that anyone must fit into for someone to be able to enjoy the outdoors and the running community.

I’m Marci. I’m a fat runner and a fat running coach. I want you to join me on my running journey.

For more information:
Facebook: Request an add to the group Fat Athletes
Instagram: @The_Fat_Athlete
Website: http://www.thefatathlete.biz
Email: coach.thefatathlete@gmail.com

EDITOR’S NOTE: The day before this entry was scheduled to post, Mirna Valerio, plus-size ultrarunner, author, and spokeswoman (mentioned earlier in this post), announced her partnership with Lululemon clothing, using the slogan, \”Running is for everyone who has a body and wants to run.\” Click here to see the announcement.

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10 Guidelines on Runners Etiquette

by Coach Adolfo Salgueiro | Mar 16, 2021 | Article, List, Opinion, Reflection

By Coach Adolfo Salgueiro

After years of running, 100+ races and thousands of miles under my soles, I have all developed my very personal running habits. Just as you have developed yours. Some good, some bad, some questionable. At the same time, we have all established our running pet peeves.

Even though there is nothing written, there are some basic guidelines that every runner must keep to be part of an ever-improving running community. One where friends and strangers can be proud of being a part of. Some are to keep us safe, some to make the running experience more fulfilling and some to have more enjoyable races.

These are my 10 basic guidelines on running etiquette:

Slow runners are no less of an athlete than fast runner. Each group needs to be aware and respectful of the other (Photo Pexels)

Be mindful of other runners around you: It doesn’t matter if you are fast, slow, walker or if you are so tired you are crawling. Most of the time you are not the only person on the road, so you need to be aware of other runners. The last thing you want is to get injured, so make sure you are not the one responsible for someone else getting injured.
Respect slower runners: Both in training and in races, you will cross paths with slower runners. The fact they can’t run as fast as you, doesn’t make them less of an athlete. No need to be rude or discourteous. Be aware and respectful of the fact they are also putting their best effort forward.
Respect faster runners: Just as you expect to be respected as a slow runner, if you are in this category you must respect the presence of runners faster than you. Don’t crowd the corners, don’t take the inside lane on the track, don’t clog the path by running side-by-side with too many people and be aware of your surroundings when stopping to walk.
Acknowledge other Runners: Nobody expects you to stop what you are doing or change your pace to say hi to a stranger. But as runners, I think we all agree that acknowledging each other’s presence is the most basic form of good running etiquette. Tip your hat, make eye contact, nod, grunt, lift your arm or say an audible “hey”.
Don’t interfere while taking selfies: They have become ubiquitous in running. If there is no selfie, it didn’t happen. We get it! You can take all the running selfies you want as long as it doesn’t interfere with other runners, especially during a race. Go to the side of the road, get out of the way and then knock yourself out with as many selfies your phone can handle. But always remember that your selfie is not another moving runner’s priority.
Just because you isolate with your headphones doesn’t mean I am not there: it is your prerogative to run with headphones. If it provides you with a better experience, go for it. But it is your responsibility to be aware of your surroundings, not mine. I don’t know if you are wearing them or not so don’t expect anyone to be on the lookout for you while isolated.
Do not stop abruptly at water stations: I am not sure where this walk-break at water stops trend began. This is a place where lots of moving people congregate simultaneously, many eyeing the same cup of liquid, and it is usually very slippery. If you need to stop, take your water, move out of the way, check your surroundings, and then stop. It is basic, common sense.
Carry your own trash: Even when running we usually produce trash. At races, your entry fee includes trash pick up at water stop, but when training, it is not the case. Just as you carried your gel or your water bottle with you, make sure you carry their byproduct trash until you find the proper way to dispose of it. During a race, this is the water stop.
Act like an adult when it comes to bodily functions: They are inevitable when you are running. Burping, snot rockets, spitting and farting are commonplace and a normal part of a healthy functioning body, especially when running. Don’t make anyone feel bad. Be mature and just let it go. Because it is a matter of time before it is your turn.
Respect your membership in WhatsApp and Facebook groups: Most runners are in more than one social media group, and most groups have way too many people to keep track of multiple conversations. Limit your interactions to group related postings so your group can become relevant. I bet you are member of plenty of other groups where you share your non-running memes, jokes and political commentary.