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I have been running for several years and have recently begun to feel general stiffness in my joints when I wake in the morning. I have a feeling that the problem is severely compounded by my serving job. My boyfriend makes fun of me b/c I use "elderly" shoe inserts during work, which seem to help, but not enough. Does anyone have any suggestions? I have thought about taking joint pills (glucosamine chondroitin) , but it seems too soon-- I am only 22 and would really like to continue running/working out, but I don't want to get injured.

First, im not sure what you mean by "too soon" to take glucosamine. If you are feeling stifness in your joints, glucosamine wont "heal" you but its a step in the right direction. Also, what about your shoes? My knees are always cranky but when they start screaming its usually time for new shoes.

I would suggest also going to an orthopedic specialist and getting a work up. Years of running will definitely erode your joints but at 22 you should still have MANY years left. Wish i had some solid answers for you. Good luck though.

i developed joint pain in my early 30's from not getting enough sun, vitamin d deficiency. after starting to take vitamin D3 supplements (2-5 thousand International Units per day - tiny pills that cost 4 bucks for 100), i stopped having the pain after about 2 month of supplementation. doctors said i had early signs of rheumatoid arthritis. i said, i am too young for an old person's disease and did research. maybe this would help you as well, since at least 50 percent of north americans are vitamin d deficient.

Joint problems in runners can be caused by inefficient stride, poor form or inefficiency of form, weak supporting muscles, and not taking days off when we need to. Running in and of itself doesn't cause joint problems, that's just what people who don't like to run say to excuse themselves. Be sure to eat your fish, and correct everything else. Usually the best thing is a pair of customized orthotics, expensive but you'll save money in medical expenses and time recovering from injuries. Especially if you compete. Even the smallest indescrepancy can throw off the whole system and cause problems later on down the road.

Massage therapy, yin yoga is a great class for runners. You won't get much of a calorie burn, but one my friends who's a yoga guru highly advocates it.

I have to second what Runninchlt said about poor stride and weak/imbalanced muscles. Take your days off and crosstrain in the gym with strength training and an upright bike.

Go ahead and take the MSM/Glucosamine/Chondroitin and Calcium Citrate capsules as well.

Are the inserts you're wearing in your shoes dr approved? I see people too frequently using inserts based on advertising when in fact they should not be using them!

Go to a foot doctor - have your feet examined to see if you need any sort of orthopedic insert. Also, staff at a specialty running store, if they've been properly trained by more than reading Runner's World, can recommend shoes appropriate to your stride and footfall.

Can you elaborate a bit? Which joints are you feeling stiffness in? (I'm assuming knees and hips, but anywhere else?)

Glucosamine/Chondrotin is a supplement, there are no side effects from taking it so you shouldn't feel weird about it. I took it in my teens and early 20's for the same reason but I had joint pain from playing tennis.

Also, I'd suggest switching up your routine. Take some spin classes and maybe start swimming, both are great for cardio and strength building.

I love running but it beats up your body quite a bit. Plus, spinning and swimming do AMAZING things for your running... and they're MUCH easier on your joints.

I just ran the SF Marathon and did one training run over 5 miles. All the rest was cross training. When it came time for the race, my muscles were strong, fresh and my joints unbeaten. It was my 9th so I had a bit of an advantage with the experience but the principle can be applied to your situation, with less mileage.

runningchlt is completely right. I have stiffness in my knees due to years of running and an extensive knee surgery and I'm only 22 also.
Glucosamine and Chondriotin are more of a prevention effort because it wont fix things but is also good to have to help prevent further injury.
You need to have a professional study your running style to see if you actually need inserts, work out your stabilizing muscles (IT band, Quads, Hamstrings, Soleus AND gastrocnemius) and make sure you are maintaining flexibility in all those places as well.
I've found that when my IT bands are loose, i have much less pain in my knees. It may be a good investment on your part to buy one of those foam rollers and or "The Stick" to work out the knots and promote flexibility.
Good Luck!!