“How to Protect Your Knees and Joints While Running”

Transcript

00:00Many people over 60 give up running because of knee or joint pain.

00:05But what if the secret isn't to stop, but to run smarter?

00:09Today, we'll explore gentle, science-backed ways to protect your knees and joints,

00:14so you can keep moving freely, joyfully, and pain-free.

00:19With age, the fluid that cushions our joints decreases, and the muscles around them weaken.

00:24But movement, the right kind of movement, actually nourishes the joints,

00:28bringing oxygen and nutrients where they're needed most.

00:32Think of strength training as your knees' best friend.

00:35A few minutes, three times a week, to strengthen your thighs,

00:38calves, and hips can dramatically reduce pressure on your knees when running.

00:43Woman lifting weights strong muscles equals supported joints.

00:47A proper warm-up increases joint lubrication and blood flow.

00:51Try five minutes of slow movement, ankle rolls, knee bends, or light walking, before you pick up speed.

00:56Move slow right-pointing arrow runs strong, good shoes matter more than speed.

01:03Look for cushioned soles, arch support, and a snug but gentle fit.

01:09Replace them every 300 to 500 miles, old shoes lose their protective shock absorption.

01:16Running shoe cushion, support, replace often, shorter strides.

01:20Softer landings.

01:24Upright posture.

01:26These three habits can cut impact on your knees almost in half.

01:31Think of your run as a rhythm, not a race.

01:34Man running short stride.

01:37Soft step.

01:39Strong rhythm.

01:41Whenever possible, choose grass, dirt trails, or a running track over concrete.

01:46A little cushioning underfoot can go a long way in keeping your joints happy.

01:51Cloud softer ground equals happier knees.

01:55If you feel mild tightness, slow down and stretch.

01:58If you feel sharp pain, stop and rest.

02:02Pain isn't a punishment, it's feedback.

02:05Listening early prevents injuries later.

02:09Brain listen early.

02:10Heal quickly.

02:11End your run with gratitude, slow your pace, stretch your legs, breathe deeply.

02:17Cooling down helps your joints recover and keep stiffness away.

02:22Cool body, calm mind.

02:24Your knees are strong, adaptable, and resilient, just like you.

02:28Treat them with patience, strengthen them with care,

02:30and they'll carry you for many more miles with joy, confidence, and freedom.

02:36Herb move with kindness, age with strength.