Jogging the Bones

Jogging is an excellent weight-bearing exercise for maintaining bone density and lower body strength at age 65. The mechanical impact stimulates bone remodeling. However, to protect your joints, start slowly, incorporate strength training, and pair your running with diverse, multi-directional impacts like hopping or jumping. 

The Benefits of Jogging for Your Bones

Mechanical Stress: Running puts stress on the bones of your legs and hips, which signals your body to maintain or increase bone mineral density. [1, 2, 3, 4]
Cartilage Health: Regular weight-bearing exercise like jogging can actually promote thicker, healthier joint cartilage and reduce the risk of osteoarthritis. [1]
Fall Prevention: Running strengthens the muscles around your joints and improves your balance and coordination, reducing your risk of falling—the leading cause of fractures in older adults. [1, 2]

Best Practices at Age 65

Follow the 10% Rule: Gradually increase your mileage or time by no more than 10% each week to avoid overuse injuries. [1, 2]
Add Strength Training: Because running is a repetitive, forward-only movement, bone cells can sometimes adapt and stop responding to the same force. Supplement jogging with resistance training (e.g., using weights or resistance bands) and multi-directional impacts like walking sideways or gentle single-leg hops to stimulate different parts of the bone. [1, 2]
Recovery is Crucial: Tendons and cartilage take longer to recover in older adults. Ensure you have rest days between runs and cross-train with low-impact activities like swimming or cycling. [1, 2, 3, 4]