protecting my joints

Question
I am a 46 year old runner of several years.  I've run 5 marathons in the past 3 years, several 10K's, and adventure races.  I put in from 25 - 40 miles per week.  I love running but am getting worried about what might happen to my knees as time goes on. I run mostly on asphalt surfaces with good shoes (Asics gel-nimbus).  I also do some trail running outside of hunting season.  No knee pain yet...  My question to you: is there a reliable chondroitin/glucosamine supplement that you recommend I take?  Is there anything else I should be doing to prevent knee problems from running.

Answer
Dear Eric,  

According to my orthopedic surgeon you cannot wear out your knees from activity. However, you could strengthen the joint capsules, ligaments, tendons and musculature by adding a strength training routine to your running.

Try doing leg exercises, such as squats, leg presses, or lunges once a week for your knees and quadriceps, leg curls for your hamstrings and calf raises for your lower legs. Do repititions in the 8-10 range for 3 consecutive sets.

As for supplementation, the research studies are still in process and I do not recommend any specific supplements. Since supplements are unregulated you are buying on reputation alone, unless you have them independently evaluated. I am waiting for more concrete results before I spend money on possibilities.

I hope I have been of some assistance.

Dr. Christopher Rampacek