Arch supports
If you wear orthotics, take note:
Orthotics may be as common as water bottles among runners and walkers, but the mass-marketed arch supports may actually increase force on the knee, possibly contributing to knee osteoarthritis, a deterioration of the cartilage.
In a study in this month's issue of Medicine & Science in Sports & Exercise, a group of 22 male and female recreational runners were given basic running shoes (ones with no high-tech structural elements such as shock absorbers). First they ran and walked in just the shoes, then they ran and walked in shoes with over-the-counter cushioned arch support inserts. The runners were analyzed via infrared cameras to track motion of the knee joints. A special treadmill measured forces the runners applied while striding.
The researchers found that during walking, forces on the knee joint increased 6 percent with the orthotic -- and during running, 4 percent. Those differences may seem small, but the repetitive nature of the action and the fact that orthotics may be worn every day troubles the researchers. "We don't want to say that arch support cushions are bad," says study lead author Jason R. Franz, a research engineer at the University of Virginia. But, he says, athletes should not assume over-the-counter orthotics are always beneficial.
-- Los Angeles Times
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The most frightening thing I've ever encountered on a run was a long black snake basking on the sidewalk. As soon as it heard me coming it slithered into the bushes. The snake incident was scarier than another run when a guy looked both ways and then stopped me and asked if I had the time, even though I was not wearing a watch. I was heavily into martial arts then, so I was prepared for anything. His sixth sense must have kicked in because he scurried away when I shifted to a defensive mode. These are good reasons why you should carry a cell phone when you're running. You could get attacked by a human, bitten by a dangerous creature or hit by a car. And if you like to run in the middle of nowhere, a phone with a navigation system would come in handy. The question is, where do you put it? Put it in your pocket and it'll get wet and die. Put it in a fanny pack and, um, who wears a fanny pack any more? One solution is the Hold-a-Phone, which comes in four styles, flip and bar. It holds your phone and attaches to your wrist for easy access. Even with the Hold-a-Phone, you could still face danger, but you can also dial 911. More info: 
I admit I never stretch. I used to stretch daily when I was a karate student. Maybe if I started stretching again I'd lower my risk of running injuries. I say "maybe" because evidence that a pre-exercise stretch keeps injury rates lower is inconclusive, The Washington Post reports. But stretching has been proven to increase flexibility, and that's a good thing. The USA Track & Field is sponsoring a study to try to isolate the effect of pre-run stretching and is looking for volunteers to participate. The goal, according to Alan Roth, one of the project's coordinators, is to enlist several thousand regular runners to keep tabs on their activity for three months. Participants must run at least 10 miles a week and be at least 13 years old. Half will be asked to do a series of assigned stretches before their runs, and half will be asked not to stretch at all before their workout.
