1) What is the group wisdom on Ben-Gay? I've found it really helps get my blood flowing and reduces stiffness to put it on my lower back and around my knees before early morning rides or runs but I've never done much research on it. Is there any reason why I should avoid it? Is it just a placebo? Thoughts?



2) What are some of your rules of thumb on replacing running shoes? I've heard anything from 400 to 600 to 1000 miles and I've also heard it in terms of months of use (somewhat illogical given that if you run one mile, once every six weeks your shoes will be in perfect condition for years!) Anyway, I've got about 8 months and 400 miles on this pair of Kayanos and I've notice a little more soreness in my knees. Since I haven't made any major jumps in intensity or mileage I'm wondering if it could be the shoes.

Thanks in advance.