Ambassadors Never Retire

“Now then, we are ambassadors for Christ, as though God were pleading through us: we implore you on Christ’s behalf, be reconciled to God.” 2 Corinthians 5:20 NKJV

In a story titled “Grace Sugut, Eliud Kipchoge’s Wife, Runs Her First Marathon” published earlier this week it was reported that Eliud Kipchoge hasn’t exactly retired from competitive running yet. The 41-year-old “GOAT” of the men’s marathon is still training and racing—but now with more of a focus on being an ambassador for the sport and “inspiration.”

You can count Kipchoge’s wife, Grace Sugut, among those he has inspired to run 26.2 miles. Sugut completed her first marathon at Sunday’s Cape Town Marathon in South Africa. She crossed the finish line in a time of 4:29:59, placing 2,353 out of the 6,914 women in the Cape Town field….

Before the race, Kipchoge gave some advice to Sugut. “My advice actually is to line up in the starting line,” he told the media “Enjoy the whole race, feel that pain all through the race, cut through the finishing line, and, you know, she will be accomplished. She will not be the same.”

“Now all things are of God, who has reconciled us to Himself through Jesus Christ, and has given us the ministry of reconciliation, that is, that God was in Christ reconciling the world to Himself, not imputing their trespasses to them, and has committed to us the word of reconciliation.” 1 Corinthians 5:18-19

And, you know, when it comes to being an ambassador, you and I would do well to remember that, as believers, each one of us has been called to “the ministry of reconciliation.” Put simply, this means that we are to be busy helping people fix their broken relationship with God and with each other.

You see, here’s the deal… Sin broke the relationship between humans and God. Jesus' death and resurrection repaired that broken bond. And because of that we, as reconciled believers, now act as representatives and official messengers of God’s Kingdom, tasked with the awesome privilege of telling others that God is ready to welcome them back in the same way that He did us. Is that amazing or what? 

As Christ’s ambassadors then, we are called to passionately beg or plead with others in a deeply emotional, urgent, or desperate manner “on Christ’s behalf, be reconciled to God.” This is something you can be sure we do with our lips and with our lives, preaching the Gospel and living in such great appreciation for what salvation has done for us that our passion and faith becomes an “inspiration” to others.

"Finally, there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will give to me on that Day, and not to me only but also to all who have loved His appearing." 2 Timothy 4:8

And you can be sure this is a job we never retire from! We keep training in the Word and racing to the finish line, beseeching all those in our path to join us as we pursue the prize!

So, from this moment forward, make it your mission to be the best ambassador for Christ that you can be my friend. Let your faith be so strong and so well known that it inspires your family, your friends, and all those you come into contact with.

Heavenly Father, thank You for giving us the awesome privilege of being an ambassador on Your behalf. Help us to understand what a great honor it is to have such a title Lord that we would take it seriously and do our very best to implore the lost to be reconciled back to You before it’s too late. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Remember... You Get to Run Today

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking reframing our perspective on running by remembering that we don't HAVE to run, we GET to run. This is something that I stress often (and written on in the past) and also something that the Bass Pro Fitness Series published on their Facebook page in a post a while back that read... "You get to run today... remember... "

Unfortunately, this is something that I, like many runners fail to "remember" at times. This failure to remember can then lead to taking the ability to move for granted, which can eventually lead to grumbling and ingratitude... and grumbling and ungratefulness does no good for the one doing it or the people who have to listen to it. This is the very reason that I make the choice every day to be grateful for the ability to run (or walk) and you should too.

This was something I was thinking about Monday as the runners, walkers, and cyclists began to assemble at the start line of our annual Memorial Day Run to Remember. Many of the participants had once been runners but due to injury and/or age were now cyclists. And while cycling is great exercise and a fantastic way to cross-train, there's no workout that provides the same results as running (in my humble opinion of course). This is probably why I've heard the phrase, "I sure would like to run again" so many times from those who have lost the ability.

Which is the very reason, you and I should never take running for granted but should choose to remember... I get to run.

Let's face it, though, as runners, it’s easy to fall into the trap of saying, “I have to run today.”

We say it when the alarm clock goes off before sunrise. We say it when the weather's cold, windy, humid, hot, or rainy. We say it when the training plan calls for miles we’re not excited about.

But what if we changed just one word?

What if instead of saying “I have to run,” we started saying:

“I GET to run.”

That one small shift changes everything. As I said before, some people would give anything to move their body again. Some are recovering from injuries. Some are fighting illnesses. Some are sidelined by surgeries, disabilities, or life circumstances that prevent them from running at all.

When we say, “I GET to run,” we remind ourselves that movement is a gift.

The ability to lace up shoes, step outside, breathe deeply, and move forward under our own power is something many people wish they could experience.

Running isn’t punishment for what we ate. It isn’t a chore to survive. It isn’t something we are forced into. It’s an opportunity. Gratitude changes the entire run. Think about it...

A runner who approaches miles with gratitude experiences training differently. The same hill becomes a challenge instead of a burden. The same long run becomes time for reflection instead of suffering. The same sweat becomes evidence that your body is alive and capable.

Mindset doesn’t magically make every run easy, but it absolutely changes how we experience hard things.

A grateful runner notices the sunrise during morning miles, the quietness of early roads, the strength in their legs, the rhythm of their breathing, the ability to keep showing up, and the mental clarity that comes after movement. Running becomes less about obligation and more about appreciation. When we constantly tell ourselves we have to run, running can begin to feel heavy.

It starts sounding like a punishment, a requirement, another stressful task on the checklist, or something we owe instead of something we enjoy. Eventually this feeling of obligation can steal joy from the sport. That mindset often leads runners to dread workouts, compare themselves constantly, focus only on pace, forget why they started, and burn out mentally. 

But “I GET to run” creates freedom.

This way of thinking reminds us that running is a choice we are fortunate to have. And get this...  You don’t need to be fast to appreciate running. A 12-minute mile (as the BPFS post stated) covers the exact same distance as a 6-minute mile, proving the road doesn’t care how quickly you travel it. Whether you run, jog, walk, intervals, shuffle, or move slowly uphill, you are still out there doing something positive for your body and mind.

When we say “I GET to run,” we also acknowledge everything running gives back to us like stress relief, confidence, mental clarity, emotional release, discipline, resilience, community, improved heart health, stronger bones and muscles, better sleep, anxiety reduction, and personal growth.

In fact, some of the greatest lessons in life are learned on tired legs. Running teaches patience. It teaches consistency. It teaches us how to keep going even when things feel hard. And these lessons carry far beyond race day. These are the lessons that get us to the finish line. 

And there you have it friends. When running becomes something we appreciate, we are far more likely to not take it for granted and to pursue it with a smile. So, the next time your alarm goes off early for a run, pause before saying: “I HAVE to run today.” Instead, remind yourself: “I GET to run today.” And then get out there with joy in your heart, knowing that there are countless people who would love to be able to say, "I GET to run today" but can't. Don't take it for granted. That mindset shift may not change the miles ahead of you — but it can completely change how you experience them. That's the power of gratitude. Happy Running!

Give God your Plans

“A man’s heart plans his way, But the LORD directs his steps.” Proverbs 16:9 NKJV

In a shocking story titled “Holy cow!' Boston runner shatters Vermont City Marathon course record in marathon debut” published yesterday, it was reported that Ryan Smith shattered the Vermont City Marathon course record on Sunday during his first-ever marathon.

He finished the race in Burlington with a final time of 2 hours, 15 minutes, and 52 seconds, beating the previous record by 1 minute and 10 seconds.

"I mean, holy cow! What? I don't know. I'm, ah, I have no words. That exceeded all my goals," Smith said after the race.

He averaged 5:11 per mile and held onto first place throughout the race, which included 1,834 competitors.

"The plan went out the window right away. I was going to wait and be patient and sit in a group. But I was excited. I ran the whole thing alone. I was, I felt good," he said…

The prize for winning is $2,400.

With that performance, Smith also qualified for the 2028 Olympic Trials in Los Angeles.

Wow, right? Based on this outcome, I bet Smith is thankful that "his" plan went out the window right away. 

And, you know, when it comes to plans, the Bible tells us that "A man’s heart plans his way, But the LORD directs his steps." 

This means that, while it's good and natural for us to make plans, set goals, and chart our own paths, we would do well to remember that God is ultimately in control of our destiny. This, in turn, means we would do well to hold onto our plans loosely and to be willing to “throw them out the window" when we feel God leading us in a different direction.

You see, humanity often plans and prepares for future events, but in each case God directs the outcome. And, let me tell you from experience, God's plans are always better than ours even if we don't understand them at the time. 

This is a principle we can see in the life of Joseph. As a teenager, Joseph was his father’s favorite, dreaming of greatness. His life took an immediate, dark turn when his jealous brothers sold him into slavery. Just as he was building a stable life managing an Egyptian household, he was falsely accused of a crime and thrown into prison for years. He spent over a decade as a slave and prisoner.

“But as for you, you meant evil against me; but God meant it for good, in order to bring it about as it is this day, to save many people alive.” Genesis 50:20

But then… Joseph rose to power after successfully interpreting Pharaoh’s dreams, which foretold seven years of plenty followed by seven years of severe famine. For his God-given ability to do the miraculous, Joseph was named Prime Minister of Egypt, second in command only to Pharaoh.

God then used Joseph’s position in Egypt to eventually save the entire region—and his own family—from a deadly famine. This led Joseph to say to his brothers, “But as for you, you meant evil against me; but God meant it for good, in order to bring it about as it is this day, to save many people alive.”

Talk about God directing his steps! Joseph surely didn’t understand what God was doing at the time, but came to understand that God’s plans were much better than his!

So, no matter what you’re going through today, choose to trust in God my friend and choose to trust that His plan is much better than yours. It may take a while to see it come to pass, and it may involve hardship, but when God directs your steps, you can be sure that your response will always be “Wow!”

Heavenly Father, thank You for reminding us that Your ways are much higher than our ways. Lord, help us to understand that the path you have for us won’t always be free from tests and trials, as these are the things that cause our faith to grow and to show the power of God in our lives. Help us to trust You at all times, especially when we don’t understand Lord. It’s in your precious name we pray Jesus. 

Amen.

Happy Running!

Stop to Remember

“Therefore I exhort first of all that supplications, prayers, intercessions, and giving of thanks be made for all men, for kings and all who are in authority, that we may lead a quiet and peaceable life in all godliness and reverence. For this is good and acceptable in the sight of God our Savior,” 1 Timothy 2:1-3 NKJV

On March 22, 2026, the White House issued the Memorial Day, 2026 Proclamation that read in part:

The greatest fighting force the world has ever known is built upon the extraordinary service of selfless men and women who safeguard our liberty and preserve our way of life. Since the birth of our Nation nearly 250 years ago, countless souls have lost their lives in this noble and righteous pursuit. On Memorial Day, we honor these American heroes.

America endures in strength, power, and prosperity because of the awe-inspiring selflessness and valor of those in uniform willing to lay down their lives in its defense. From the frozen fields of Valley Forge and the beaches of Normandy to the jungles of Vietnam and the mountains of Afghanistan, the sacrifice across our Armed Forces is the foundation upon which our Republic stands. Today, we especially remember the 13 members of the Joint Force who have fallen in support of Operation Epic Fury to defend our national security and preserve the blessings of liberty for future generations. These warfighters lost their lives for freedom’s cause and we will never forget the cost.

All Americans inherit the glorious gift of liberty that has been purchased with the spilled blood of brave warriors and the tears and heartache of those they left behind. It is fitting and necessary for our Nation to pause for an annual reminder of the enduring and perilously high cost of freedom, but the immeasurable gravity of what has been sacrificed for the greater good deserves our eternal reverence and unwavering gratitude every day…

And, you know, I couldn’t agree more. Which is the very reason I will be pausing to remember the fallen, to pray for those left to mourn their passing, and expressing my gratitude for the awesome privilege of living in a country that was made great by the blood of those who fought for our freedom… and I hope you will too. 

You see, Memorial Day isn’t just a three-day weekend that marks the beginning of summer. It’s a sacred day to honor the brave men and women who died for our country—the brave men and women who paid the ultimate price for our liberty. This day reminds us of a powerful truth: freedom isn’t free.

Which is the reason, every American should stop to pray for our nation and give thanks for the ultimate sacrifice of fallen service members responsible for our hard-won peace. When we stop remembering the cost of freedom, we take it for granted. 
So, on this Memorial Day, let us pause, give thanks, and pray that America never forgets her fallen heroes my friend. 

* At 3:00 p.m. local time on Memorial Day, all Americans are asked to participate in the National Moment of Remembrance by pausing for one minute to reflect on and honor those who died in service to the United States. The time is specifically chosen to take place when most people are enjoying the freedoms that service members fought to protect.

Heavenly Father, thank You for the brave American soldiers who gave their lives for our freedom. Help us to never forget what they’ve done that we might never take freedom for granted. Lord, more than that, though, thank You for the sacrifice of Jesus Christ that provided the ultimate freedom… freedom from sin and its consequences. Help us to live lives of gratitude for both of these Lord that we might honor their actions. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Bible Prophecy is Spot On

“And so we have the prophetic word confirmed, which you do well to heed as a light that shines in a dark place, until the day dawns and the morning star rises in your hearts; knowing this first, that no prophecy of Scripture is of any private interpretation, for prophecy never came by the will of man, but holy men of God spoke as they were moved by the Holy Spirit.” 2 Peter 1:19-21 NKJV

In a story titled “A Scientist Correctly Predicted the First Sub-2 Marathon—8 Years Ago. This Is His Next Prediction,” published by Runner’s World Wednesday, it was reported that “In 2018, a researcher said that an East African around 27 years old would break the two-hour barrier in 2026. Sabastian Sawe proved him right.”

Caio Victor Sousa could make a great living as a psychic if he wanted. The good news for the rest of us is that he decided to go into science instead.

In 2018, Sousa and a group of researchers sat down to attempt to predict the answer to a question that felt almost absurd at the time: when would a human run a marathon in under two hours? Working with historical race data stretching back to 1920, they built a mathematical model and came up with an answer. The year, they said, would be 2026. The runner would most likely be East African, around 27 years old.

On April 26, 2026, Sabastian Sawe crossed the finish line at the London Marathon in 1:59:30. Sawe is Kenyan. He’s 31. So in the world of predictive science, this is just about as spot on as it gets.

And, you know, while predictive science might be able to “just about” be “spot on,” Biblical prophecy is exactly spot on.

You see, while the general purpose of prophecy and prediction are the same—to tell what will happen in the future—their source of authority for this information is very different. Prophecy relies on the authority of God-given information. True prophecy is, therefore, never wrong because “prophecy never came by the will of man, but holy men of God spoke as they were moved by the Holy Spirit.”

On the other hand, prediction is based on man's ability to determine what may happen in the future. Prediction, therefore, is sometimes right but often wrong because it depends on man.

To further illustrate the inerrancy of prophecy, consider that the Bible contains approximately 2,500 prophecies, roughly 2,000 of which have already been fulfilled. Christian apologists, historians, and mathematicians point to these fulfilled prophecies as compelling evidence of the Bible's divine inspiration.

Furthermore, scholars estimate that the Old Testament contains between 300 and 400 messianic prophecies detailing the lineage, birth, ministry, death, and resurrection of the promised Savior. Every one of the prophecies of His first coming was perfectly fulfilled by Jesus Christ.

To understand if these fulfillments could happen by mere coincidence, mathematician Peter Stones republished a landmark statistical analysis in his book Science Speaks.

Stoner and his students calculated the conservative probability of any one man throughout human history randomly fulfilling just eight specific Messianic prophecies. They concluded the odds are 1 in (10^{17}) (1 in 100 quadrillion).

To visualize this staggering probability, Stoner used this famous illustration:

1. Imagine covering the entire state of Texas with silver dollars until they are two feet deep.

2. Mark one single silver dollar with a red cross, then mix it thoroughly into the pile across the state.

3. Blindfold a man and tell him he can travel anywhere in Texas, but he must pick up the correct marked coin on his very first attempt.

The chances of that man picking the right coin are exactly the same as one man randomly fulfilling those eight prophecies.

When Stoner expanded the mathematical formula to just 48 prophecies, the probability dropped to 1 in (10^{157}).

This number is so massive that it is completely beyond human comprehension—for context, scientists estimate there are only about (10^{80}) total atoms in the entire observable universe. Fulfilling 48 prophecies by chance is equivalent to randomly finding one specific atom out of all the atoms in trillions of universes. Because Jesus fulfilled all of them, theologians and researchers argue that the mathematical impossibility rules out random chance entirely.

“‘And behold, I am coming quickly, and My reward is with Me, to give to every one according to his work.” Revelation 22:12

“‘But of that day and hour no one knows, not even the angels of heaven, but My Father only. But as the days of Noah were, so also will the coming of the Son of Man be. For as in the days before the flood, they were eating and drinking, marrying and giving in marriage, until the day that Noah entered the ark, and did not know until the flood came and took them all away, so also will the coming of the Son of Man be.” Matthew 24:37-39

“Therefore you also be ready, for the Son of Man is coming at an hour you do not expect.” Matthew 24:44 

What does all this mean? It means God’s Word is true and His promises are absolutely factual and flawless. Which further means Jesus will return, just as He prophesied. And since no one knows the day or the time, we must be found busy and working to further the Kingdom. 

So, remember that we are in the “days of Noah” Jesus spoke of my friend. And, therefore, since prophecy is “spot on,” we must be ready at all times.

Heavenly Father, thank You for giving us Your Word which we can place our absolute trust in. Lord, help us to live on fire for you every moment of every day, knowing that You could return at any time. Help us to lead others to You Lord while we await Your glorious appearing. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Following Jesus Brings Division

“Do not think that I came to bring peace on earth. I did not come to bring peace but a sword. For I have come to ‘set a man against his father, a daughter against her mother, and a daughter-in-law against her mother-in-law’; and ‘a man’s enemies will be those of his own household.’” Matthew 10:34-36 NKJV

In a controversial story published yesterday, it was reported that a US sprinter was disqualified immediately after winning a race for a banned act, with the incident leaving the athletics world divided.

One North Carolina high school believes this punishment is heavy-handed.

Mallard Creek High School lost out on a third straight state championship when Nyan Brown was disqualified for raising his hand before crossing the finish line Saturday.

The disqualification dropped Mallard Creek to second place, the NY Post reports.

North Carolina prep rules state competitors can be disqualified if their acts are deemed to be taunting, per wral.com, and the situation has gone viral with plenty offering their opinions.

Mallard Creek reportedly appealed the decision Monday and filed a grievance to the North Carolina High School Athletic Association (NCHSAA) Board of Directors and Commissioner Que Tucker, and the Independent Interscholastic Athletic Appeals Board will review the appeal.

“Over the past several days, the conclusion of the 8A Men’s Track and Field Championship has generated significant discussion across North Carolina and beyond,” the NCHSAA tweeted Tuesday...

Brown had the 4×400 relay locked up for Mallard Creek on Saturday when he held up his left hand and displayed all five fingers while crossing the finish line in his final high school race.

Mallard coach Sam Willoughby told myfox8.com the gesture indicated the fifth straight state title — the school had won two straight in both indoor and outdoor track — the victory would have clinched.

Officials instead disqualified Brown, who said the gesture did not have any ill intent…

And, you know, decisions like this aren’t the only things that leave the world divided.

Jesus was very clear that the world would be divided when it came to following Him. This was something He wanted us to understand when He said, “Do not think that I came to bring peace on earth. I did not come to bring peace but a sword. For I have come to ‘set a man against his father, a daughter against her mother, and a daughter-in-law against her mother-in-law’; and ‘a man’s enemies will be those of his own household.”

Jesus went on to say in verses 37-39, “He who loves father or mother more than Me is not worthy of Me. And he who loves son or daughter more than Me is not worthy of Me. And he who does not take his cross and follow after Me is not worthy of Me. He who finds his life will lose it, and he who loses his life for My sake will find it.”

Jesus, here, was explaining the radical cost of discipleship, warning that commitment to Him will inevitably trigger ideological division, relational friction, and personal sacrifice.

To more easily understand what Jesus was saying, consider how His words might be paraphrased in our modern language…

"Do not assume that my mission is to establish a comfortable, conflict-free peace on this earth. I did not come to bring superficial harmony, but a message that will cut like a sword and divide people. Because of me, households will split apart: a son will turn against his father, a daughter against her mother, and a daughter-in-law against her mother-in-law. Your worst enemies may end up being the members of your own family.

If you love your parents more than you love me, you are not worthy to be my follower. If you love your children more than you love me, you are not worthy of me. If you refuse to accept your execution—refusing to surrender your self-will, pick up your cross, and follow my lead—you cannot belong to me. If you obsess over protecting your earthly security, you will ultimately waste your true life. But if you are willing to give up everything, even your very life for my sake, you will finally discover what it means to truly live."

Furthermore, when a person chooses to follow Christ, especially in a world or environment that’s hostile to Him, the worldview, priorities, and morals they once held shift. This spiritual u-turn can create an immediate contrast with the culture around them and with their families. 
You can be sure that this division won't just happen out in the world; it will hit close to home. It will enter your living rooms, fracturing relationships with parents, children, and spouses who do not share the same allegiance.

This was especially troubling in the ancient world where family was everything. It was a persons  identity, their safety net, and their future. Then and now, Jesus wasn’t telling us to stop loving our families, but was establishing a hierarchy, in essence saying, "If it comes down to a choice between pleasing your family or obeying Me, I must win every single time."
You see, true discipleship means Jesus holds the ultimate veto power over every other relationship in your life.

So, choose this day whom you will serve my friend. As for me, I choose to serve the Lord no matter what it costs me—knowing that what I gain, in the end, will far surpass anything I gave up in the here and now.

Heavenly Father, thank You for reminding us that true discipleship comes with a price. Help us to understand that and to consider it a privilege to give up our lives in service to You. Lord, help us to put You first in all that we do that we might live a life of meaning. Help us to continue loving and praying for those who don’t agree with us and might even persecute us for our beliefs. It’s in your precious name. We pray Jesus amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Run for Your Joint Health

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about May being National Arthritis Month. This is a timely topic considering that, in the United States, approximately 1 in 4 adults (over 53 million people, or about 21% of the adult population) have doctor-diagnosed arthritis. Research suggests that if undiagnosed joint symptoms are included, nearly 30% of adults aged 18-64 and over 60% of adults 65+ actually experience some form of arthritis or related joint pain.

And get this… While often considered a disease of older age, over 10% of all arthritis cases in the U.S. are among people in their 20s, 30s, or 40s. And what’s more, regular exercise plays a vital role in preventing and delaying the onset of arthritis through weight management. 

The rhythmic compression and release of running also helps circulate synovial fluid. This fluid lubricates the joints, brings in oxygen and nutrients, and flushes out inflammatory waste products. Running strengthens the quadriceps, hamstrings, and calves. Stronger muscles act as shock absorbers, taking the pressure off your joints and also stimulates cartilage to become healthier and thicker. Pretty amazing right? 

 

While exercise cannot eliminate the risk—especially for hereditary or autoimmune types—it is one of our best defenses for overall joint health at every age. 

Which is why it’s a great time to talk about how running affects joint health. Sure, we know running is good for our mental health and heart health. We talk about that all the time. But many people don't think about joint health. 

In fact, many people fear that activity wears out joints. But experts confirm that the opposite is true—joints are designed to move. Studies show that recreational runners and active individuals often have lower rates of knee and hip osteoarthritis than non-runners.

This means the decades old adage that running will destroy your knees is incorrect. Research now reveals that recreational runners not only maintain healthy joints but actually experience lower rates of arthritis compared to non-runners.

With “official” Bass Pro training groups just around the corner, this is good news!! It's a reminder that anyone at any age can train for and complete one or more of the Bass Pro Fitness Series events. It's also a reminder that, if you want to keep running these events, you should take joint health very seriously. 

In light of that, check out these tips from Angela Honstad, M.D., to "Keep Your Joints Healthy." 

Keep moving

When it comes to joint health, if you don't use it, you lose it. Think of your joints as the moving parts of a machine. A little bit of lubricant, or oil, keeps your parts in working order. If a machine sits idle for any length of time, the lubricant tends to dry out or thicken and the part no longer functions effectively. Your body's joints also need lubricant to move. This natural lubricant is created by your body, and the more you move, the more lubricant is made by a healthy joint to keep things working.

Maintain a healthy weight

Sometimes the best solution to easing painful joints is to lose weight. Extra weight puts stress on your joints, especially those in your lower body. Every pound of excess weight exerts about four extra pounds of pressure on your joints. That means someone who is 20 pounds overweight has about 80 pounds of extra pressure on their joints.

Eat right

Hand-in-hand with weight loss goes proper nutrition. Vitamins C, D and K, and the mineral calcium, are important to bone and joint health. Good foods high in these nutrients are kale, broccoli, spinach, squash, red peppers, olive oil, berries, grapes, citrus fruit, low-fat yogurt and milk, and fatty fish such as salmon or sardines.

Stay hydrated

Cartilage, the smooth lining that allows your joints to glide, is 80 percent water. Drinking the recommended 64 ounces of fluid each day, will help keep your joints lubricated.

Get plenty of rest

While it's important to move your joints you also need to rest. Some injuries, such as carpal tunnel or trigger thumb, can be caused by long-term repetitive movement. Resting your joints helps reduce strain from overuse. In addition, adequate sleep helps your body repair and regenerate, so try to get seven to eight hours of sleep a night.

And there you have it friends. Our joints are complex structures that allow us to move, whether it's knitting a sweater, walking our dogs, playing the piano, or running a marathon. Injuries, strain from repetitive motion, obesity, some health conditions and the effects of aging can interfere with joint movement, and lead to pain and disability. The good news is, you and I can prevent injuries and maintain our bone and joint health throughout your lives if we take care of our bodies. 

So, take care of your joints and you'll be running both now and for years to come. Isn't that great news? Happy Running!