Jogging with a sore knee

I like to jog, but I worry it's not good for my 'weaker' left knee -- survivor of an ACL-reconstruction and a trimmed meniscus over nine years ago. I can hike with a heavy backpack for miles, but I can't regularly pound the pavement for more than 5 kilometers without knee pain. If you've got a sore knee (or a hurting hip, aching ankle ... you get the idea), try these tips:

• If your joints are aching, don't run through the pain. Lay off and allow the injury to rest. I try and religiously follow the RICE formula -- Rest, Ice, Compression, Elevation -- to hasten healing and manage pain. So many people forget the magical qualities of ice to reduce pain and swelling.
• Jogging on a soft path is always better. Asphalt is softer than concrete. Grass is nice, but make sure it's pretty even -- I've almost turned ankles jogging on uneven, grassy surfaces.
• Buy running shoes and don't wear them to your grave. Recommended maximum mileage is 300 to 350 miles a pair. If you can easily twist your running shoe, the mid sole might be tuckered out.
• Take those scheduled rest days when training for long-distance challenges -- your joints need down time.
• Stretch! Tight leg muscles are not good for knees. Pay attention to the hamstrings, quads and calves. My physical therapist taught me years ago to hold sustained stretches for at least 30 seconds each.