The Forever Runner / Runners over 50: Pain free running without injury with slow running

In this episode of the Forever Runner podcast, host Herb interviews Stacy Revel, a local trail runner who just completed the daunting Arizona Monster 300 Mile Trail Race.

Stacy shares her inspiring journey from starting running in 2016 to becoming a seasoned ultra-runner with participation in races like Bigfoot 200 Miler and Concordia 250 Miler.

She recounts her experience during the 300-mile race, including the challenges she faced such as navigating unmarked trails, dealing with extreme heat, and overcoming physical pain. Stacy also discusses the importance of the running community, the mental strategies required for ultra-racing, and her plans for future adventure runs.

For more insights specifically for runners in their 50’s, 60’s, & 70’s. Go to ForeverRunner.com and sign up for my FREE Weekly Newsletter.

Time Stamps:

00:00 Introduction and Guest Welcome

00:46 Stacy's Running Journey Begins 01:03 First Ultra Marathon Experiences

09:02 The Bigfoot 200 and Other Races

12:43 Training for the Monster 300

15:19 Logistics and Challenges of the Monster 300

23:03 Overcoming Obstacles and Finishing Strong

35:10 A Joyful Race Experience

35:43 Navigating the Final Miles

36:19 Unexpected Support and Emotional Moments

37:34 Reflecting on the Race

38:00 Race Results and Achievements

39:00 Mindset and Mental Challenges

42:42 Future Plans and Upcoming Races

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner Podcast, host Herb, a longevity coach and heart attack survivor, discusses the importance of reactivity—our body's ability to react and recover from a loss of balance—as we age.

Drawing from insights on aging well and causes of death for seniors discussed by Dr. Attias, Herb emphasizes the significance of maintaining reactivity to prevent falls, a common issue leading to severe injuries for those over 65. He explains the role of type two a muscle fibers in recovering from falls and suggests strength training and specific movement pattern exercises to fortify these muscles. Herb advocates for pickleball as an effective cross-training activity for older runners, highlighting its benefits in improving lateral movement, explosive movements, and reaction reflexes. Tune in to gain valuable tips and learn how pickleball can help you stay active and healthy as you age.

00:00 Introduction to Reactivity and Longevity

00:59 The Four Horsemen of Aging

02:30 The Fifth Horseman: Accidental Death

03:18 Understanding Reactivity and Strength Training

05:54 The Role of Pickleball in Building Reactivity

07:01 Conclusion and Weekly Tips

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner podcast, host Herb the Forever Runner, tackles common myths about running for individuals over 50.

Herb debunks five myths, including the impossibility of starting running post-50, running's negative impact on joints, the necessity of daily running, the inability to compete, and the challenge of improving speed.

Listeners are advised to invest in proper running shoes, start with brisk walking, set realistic goals, and incorporate strength training. Herb emphasizes the importance of rest days and proper running form, encouraging runners to join local races and running clubs. Age should not be a barrier to enjoying running and maintaining an active lifestyle.

For more insights specifically for runners in their 50’s, 60’s, & 70’s. Go to ForeverRunner.com and sign up for my FREE Weekly Newsletter.

Time Stamps:

00:00 Introduction to Running Myths for Over 50s

00:50 Getting Started: Tips for New Runners Over 50

02:38 Myth 1: Age is a Barrier to Running

04:11 Myth 2: Running is Bad for Your Joints

05:17 Myth 3: You Need to Run Every Day

06:17 Myth 4: You Can't Compete After 50

07:30 Myth 5: You Can't Improve Your Speed

07:40 Conclusion and Encouragement

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner podcast, host Herb discusses Dr. Phil Maffetone's updated MAF formula to optimize heart rate for maximum fat burning tailored for training runs. Herb explores the importance of fat as an energy source, the benefits of low-intensity exercise for endurance and health, and provides practical adjustments for older runners. Key updates include adjustments for chronic stress and being over fat, and an innovative 'Reverse MAF' approach to help older runners find their optimal training heart rate. Visit foreverrunner.com for more insights.

00:00 Introduction to Fat Burning Training

00:34 Understanding Maximum Aerobic Function (MAF)

03:36 The MAF Formula Explained

05:25 New Updates to the MAF Formula

07:06 Challenges for Older Runners

09:34 Reverse MAF Approach for Older Runners

11:26 Conclusion and Additional Resources

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode, Herb recaps his significant events of 2024, including retiring from trail race directing and dealing with a major heart attack that thwarted his Boston Marathon plans.

He shares highlights like a relay event organized by his running group and a challenging 50K race. Despite setbacks from a foot ulcer, he outlines his goals for 2025, which include qualifying for the Boston Marathon, pacing at the Western States 100 miler, and running the Waldo 100K. Herb also introduces a new video series documenting his marathon training over the next 20 weeks.

00:00 Introduction and 2024 Recap

00:36 Early 2024 Highlights

02:01 Heart Attack and Recovery

03:39 Challenges and Setbacks

05:32 Looking Ahead to 2025

05:51 2025 Running Goals

08:16 Marathon Training Series Announcement

09:05 Conclusion and Subscribe

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

#24 -Transform Your Metabolism with Coach Darcy Hawxhurst: The Carb Challenge

In this episode of the Forever Runner podcast, host Herb welcomes back Coach Darcy Hawxhurst, creator of the Vibrant Woman Community, to discuss her annual Free Carb Challenge event.

Darcy shares her personal experiences, including overcoming challenges when her house was damaged by a tree, and emphasizes the importance of taking control of one's health and metabolism.

Herb and Darcy delve into the benefits of switching your body from a carb-craving, sugar-burning state to a fat-burning metabolism in just two weeks. They explain the importance of understanding your carb tolerance and outline the two-week carb challenge. Darcy also provides insights into the physiological effects of carbohydrate intake and offers guidance on how to maintain a healthy, balanced lifestyle through proper nutrition and exercise. This episode aims to inspire listeners to join the carb challenge, enhance their well-being, and experience newfound metabolic freedom.

Time Stamp:

00:00 Introduction and Weight Loss Promise

00:20 Welcome to the Forever Runner Podcast

00:50 Darcy's Life Update and Health Insights

01:54 The Power of Choice in Health

04:12 Understanding Carb Challenge Benefits

05:51 Herb's Experience with Carb Challenge

08:28 The Science Behind Metabolic Shifts

10:30 Impact of Carbohydrates on Health

19:38 Stages of Carbohydrate Intolerance

23:24 Understanding Carbohydrate Tolerance

24:13 The Brain's Need for Glucose

25:02 Impact of Exercise and Nutrition on Brain Health

25:48 The Two-Week Test Explained

28:18 Foods to Avoid During the Two-Week Test

29:58 Foods to Enjoy During the Two-Week Test

32:00 Measuring Success and Adjusting Your Diet

34:40 Support and Community During the Challenge

36:56 How to Sign Up and Get Started

40:25 Final Thoughts and Encouragement

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

#23 - Just Running Slow Doesn't Work: The Power of the 30-Second Rule.

In this episode of the Forever Runner podcast, host Herb the Forever Runner talks with physical therapist Eric Lehane about the transformative 30-second rule for boosting power in senior runners. The conversation focuses on the significance of fast-twitch muscle fibers, the effects of aging on muscle power, and exercises to enhance strength and prevent falls. Emphasis is placed on injury prevention, tissue tolerance, and efficient workouts through body weight exercises. Practical tips are provided for integrating micro workouts into daily routines, avoiding the need for gym memberships or special equipment. Additional resources are available on the Gaitway Group website, YouTube channel, and Medium articles.

00:00 Introduction and Guest Welcome

00:46 The 30-Second Rule Origin Story

04:00 Understanding Muscle Fiber Types

05:46 The Importance of Power-Based Exercises

08:45 The 30-Second Rule Explained

10:39 Examples of Power-Based Exercises

12:07 High-Intensity Interval Training (HIIT) for Fast Twitch Muscle Fibers

13:00 Modifying Exercises to Fit Your Fitness Level

14:26 Quality Over Quantity in Training

17:00 Micro Workouts: Integrating Exercise into Daily Activities

19:28 Bodyweight Exercises: The Key to Strength and Power

21:11 Encouragement for Seniors to Stay Active

22:01 Conclusion and Contact Information

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner podcast, Coach Herb welcomes Brad Carlson, a certified health coach, spiritual practitioner, author, and speaker, who shares his transformative journey from being overweight to achieving holistic health.

Brad discusses his experiences and insights on attaining sustainable wellness by setting meaningful goals that go beyond physical fitness. He emphasizes the importance of overcoming fear and ego, adopting a holistic approach to health that includes mental, emotional, and spiritual well-being, and reconnecting with one's true identity and purpose.

Key strategies such as self-belief, self-love, journaling, and the 'five whys' technique are highlighted as tools for addressing personal barriers and achieving a balanced, joyful, and healthy life.

Brad also touches on overcoming addictions and offers advice from his book 'Take Back Your Life.'

The episode serves as a comprehensive guide for anyone looking to maintain an active lifestyle, especially older runners seeking long-term health and happiness. Tune in for practical advice and inspiring stories on rediscovering yourself through holistic wellness.

For more insights on holistic health, connect with Brad on Facebook.

Time Stamp

00:00 Introduction to Brad Carlson

02:02 Brad's Journey Begins: Overcoming Failure

04:56 The Turning Point: Discovering Determination

06:23 Setting New Goals: From Weight Loss to Survival

08:19 The Question That Changed Everything

09:28 Becoming an Endurance Athlete

10:31 The Realization: Fit but Not Healthy

11:25 The Path to True Health: Mind, Body, and Spirit

15:02 Letting Go of Fear and Ego

17:29 Understanding True Worth and Identity

18:56 Finding Inner Peace and Self-Realization

19:21 The Importance of Inner Work

19:30 Addressing Stress and Burnout

20:45 Journaling as a Tool for Self-Discovery

21:31 The Power of Mindset and Belief

21:56 Defining How You Want to Feel

22:24 The Role of Thoughts in Shaping Reality

23:01 The Journey to Self-Love and Holistic Health

23:56 The Five Whys and Root Cause Analysis

24:54 Mind, Body, Spirit Connection

25:21 Epiphanies and Focus

27:22 Healthy Eating and Lifestyle Changes

30:10 Commitment to Change and Self-Improvement

33:58 Non-Attachment and Authentic Self

34:49 Conclusion and Ways to Connect

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner podcast, host Herb, a heart attack survivor and ultra runner, interviews local trail runner Jose Ramirez about his recent completion of the Bigfoot 200 trail race. Jose shares his journey from starting trail running five years ago to accomplishing a 200-mile race, discussing his motivation, challenges, and training methods. He emphasizes the importance of mental strength, proper preparation, and the support of a strong community. Jose also talks about his future goals, including participating in more ultra races and plans for his podcast, Travel to the Top, focusing on running and men's mental health.

Time Stamp:

00:00 Introduction and Guest Announcement

00:45 Jose's Early Trail Running Journey

01:47 First Ultra Marathon Experiences

02:48 Challenges and Lessons Learned

04:00 The Hundred Mile Milestone

07:15 Training for the Bigfoot 200

11:35 Overcoming Obstacles During the Race

20:38 Finishing Strong and Future Plans

26:48 Podcast and Closing Remarks

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!

In this episode of the Forever Runner Podcast, Herb, the host and a heart attack survivor, ultra-marathoner, and author, addresses the common issue of older runners inadvertently running too fast, leading to injuries.

He explains the importance of running at an optimal pace, monitoring heart rate, and maintaining proper running form to improve efficiency and avoid over-training.

Herb also provides actionable tips such as slowing down(here’s my video on how to run slow!), performing a minimum viable pace test, working on running form, incorporating strength training, and avoiding unnecessary carb-loading.

This episode offers valuable insights for runners over 50, aiming to stay injury-free and run stronger.

00:00 Introduction: Are You Running Too Fast?

00:25 Understanding Running Injuries in Older Runners

01:32 The Impact of Running Effort and Efficiency

03:06 How to Monitor and Adjust Your Running Pace

04:40 Improving Running Form and Efficiency

06:05 Strength Training and Nutrition Tips

06:44 Conclusion: Achieving Effortless Running

Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/

Runners over 50: Pain free running without injury with slow running!