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

In this episode of the Forever Runner Podcast, host Herb the Forever Runner introduces his book tailored for runners over 50 aiming for injury-free running.

Herb, an ultra runner and heart attack survivor, shares his journey from following conventional training wisdom to adopting Dr. Phil Maffetone's low heart rate training and low-carb eating principles.

He emphasizes the importance of improving aerobic capacity, metabolic flexibility, and simple primal movements to enhance running longevity.

Herb also explains how he is delivering the book in weekly installments via Substack, providing actionable steps to help older runners achieve their fitness goals.

Get your Free copy of the "Forever Runner Method Book" by clicking this link: Forever Runner.com

Time Stamps

00:00 Introduction to the Forever Runner Method 00:53 The Problem with Traditional Training 01:30 Herb's Personal Journey 02:45 Discovering a New Approach 04:58 The Three Keys to Running Longevity 06:16 How to Access the Forever Runner Book 07:00 Join the Forever Runner Community

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!

Hey runners, It's really cool that you're still running in your second half of life. But don't be a one-trick pony. If all you do is run, you're missing out on the benefits of moving your body in different ways for more all-around fitness and health. In this blog post, I'll explain why cross training is so important and share my five favorite cross training activities.

Why Cross Training is Important for Older Runners

Here are the main reasons why cross training is crucial for us older runners:

* Injury Prevention: Cross training helps reduce the risk of injury by working different muscle groups in your body and allowing overused muscles to recover. You basically get to spread the wealth a little bit more.

* Improved Overall Fitness: It enhances your overall fitness by incorporating a variety of exercises that build strength, flexibility, and endurance in a different way than running. Activities like cycling and swimming can improve your cardiovascular health without the impact stress of running.

* Increased Aerobic Capacity: There are other non-impact type activities that can also improve your aerobic capacity. Activities like cycling, swimming and hiking add gains to your aerobic capacity in addition to your running.

* Enhanced Muscle Strength: I hope you realize by now that just running doesn’t increase or maintain your muscle mass as you get older. That’s why it is so important to incorporate strength training as a non-negotiable.

* Mental Break: Engaging in different activities can prevent mental fatigue and keep workouts enjoyable and stimulating. If you're a solo runner, being part of a group activity like cycling or swimming can be refreshing.

* Balanced Workouts: Cross training provides a more balanced workout routine targeting areas that running alone might miss. It helps maintain muscle mass, which is essential as we get older.

* Better Weight Management: Running alone might not knock off all the pounds, but different exercises provide opportunities to burn more calories and manage your weight more efficiently. I hope this makes it clear that supplementing your running routine with cross training has tremendous benefits for your fitness and health. You were not built to go in one direction at one speed, so explore other activities.

My Top Five Favorite Cross Training Activities

Now, let me go through my five favorite cross training activities and explain why I think they're so good.

1. Strength Training

Strength training should be a no-brainer for everyone. There are numerous ways to strength train, from bodyweight exercises to using dumbbells, kettlebells, or even rocks from your yard. Strength training is especially important for older runners as it helps counteract the natural loss of muscle mass that comes with age.

2. Cycling

Cycling is great for low heart rate training without the impact associated with running. It helps keep your heart rate down, builds aerobic capacity, and increases your body's ability to burn fat. Plus, it's a great way to use different muscles and improve balance.

3. Paddleboarding

Living in the Pacific Northwest, I've found paddleboarding to be a fantastic exercise. It requires balance skills and offers a tremendous core workout. The constant stabilization against water and waves works all of your core muscles. Plus, it's a lot of fun!

4. Pickleball

Pickleball is a fun and simple game that incorporates explosive lateral movement, which running lacks. It also requires high hand-eye coordination, enhancing mental acuity. Pickleball offers a way to use different muscles and brain power that you don't normally use when running.

5. Rucking

Rucking is essentially walking or hiking with weight on your back. It's easy to in

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!

Hey runners, if you’re familiar with Maffetone or Zone 2 training, you probably already know that it’s a fantastic way to maximize your running potential. However, older runners might find themselves frustrated with how slow they’re running and struggle to stick to the training. In this blog post, I'll go through four actionable tips that can help speed things up and make your training more efficient. Plus, learn about the one session that most people overlook but can significantly impact your results.

The Slow Process

Maffetone style training or Zone 2 training is a long, slow process. Results typically take three to six months to materialize, and maintaining a slow pace can be particularly challenging for older runners. The key to success lies in consistency and keeping your heart rate at or below the target levels. But consistently running at such a slow pace can be demotivating when progress seems non-existent.

Tip 1: Improve Your Running Gait

Many runners, especially those starting out, have inefficient running gaits. A common issue is landing forward of their center of gravity, which acts like putting the brakes on with every step. Here’s how to address that: Have someone videotape your running gait to identify if you're landing forward of your body mass. Work on landing your feet directly under your center of gravity with a straight posture and a slight lean at the ankles. Techniques like Chi running or the Pose Method can be useful. It takes practice and consistency to adapt to a more efficient running form, but the effort is worth it. Improving your gait can significantly cut down the energy cost and make your slow runs more effective and less frustrating.

Tip 2: Manage Your Weight Effectively

Excess weight can be a major drag on your running performance. If you’re 5 to 10 pounds overweight, shedding that extra body fat can speed you up considerably. Maffetone or Zone 2 training naturally encourages burning body fat for fuel. But consuming carbs before runs can block your body’s fat-burning efforts, so aim to run fasted for your training runs that are less then 2 hours long. You can also consider a short-term, anti inflammatory diet to reset your metabolism and make your body more fat-adapted, resulting in effortless weight loss over time.

Tip 3: Train With Hills and Intention

Integrate hill training and intentional power walking into your runs to improve strength and speed without breaking your heart rate limits. Tackle hills with vigorous power hikes to keep your heart rate close to the target. Then use downhill segments to practice running faster without exceeding your heart rate target. These techniques can build leg strength and speed that translate into improved overall performance.

Tip 4: Incorporate Short Sprint Sessions

Every couple of weeks, incorporate short sprints to stimulate your neuromuscular system, promoting overall speed and responsiveness in your running.

Sprint Routine: Do a warm-up followed by four to six 10-second sprints with two minutes rest between each. Gradually increase the number of sprints up to 8 and make this a regular part of your training every two weeks. These sprints should be done on a day when you feel good. Sprints activate fast-twitch muscle fibers and neuromuscular connections, aiding your body in running faster and dramatically improve your running efficiency without leaving you sore or tired.

Conclusion

If you’ve been struggling with the slow pace of Maffetone or Zone 2 training, implementing these four tips can make a huge difference. Improve your running gait, manage your weight, train with hills and power walks, and incorporate short sprints. Following these strategies will make your training more enjoyable and effective. Stick with it, stay consistent, and enjoy the process. Happy running, and see you in the next post!

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!

Hey runners, As a passionate advocate of Maffetone training, especially for older runners, I want to share some insights that could save you from a lot of frustration. If you dive straight into Dr. Phil Maffetone’s training method, without proper preparation, you'll likely face several hurdles. In this post, I’ll explain why starting strict Maffetone heart rate training can be problematic and what I recommend instead.

The Benefits of Maffetone Training

Maffetone training is, in my view, the best training for us older runners. By using this method, you'll effortlessly run faster, build your aerobic endurance, and burn excess body fat. The core of Maffetone training involves keeping your training heart rate firmly in your fat-burning zone, using the formula 180 minus your age. For runners in their fifties, sixties, and seventies, this typically translates to a heart rate range of 115 to 125 beats per minute. And that’s where many of us hit a wall.

The Challenge for Older Runners

Most older runners can’t maintain their running pace at such a low heart rate, even on level ground, which often leads to adopting a run-walk approach. Every time your heart rate exceeds the target, you need to walk until it drops back down to the calculated rate. This can be incredibly frustrating and may take several weeks before you notice any improvement. Consequently, many older runners either never start or give up on Maffetone training before they see its benefits. That’s a big mistake. The primary reason behind this struggle is that many runners don’t know how to run slowly and efficiently. They are also more carbohydrate-dependent, which hinders their fat-burning ability. Moreover, they don’t run consistently enough to build a solid base and often expect immediate results.

Introducing Reverse Maffetone Training

As a longevity coach, I perceive Maffetone training as a lifelong pursuit, not just a short-term project. Before starting strict Maffetone training, I recommend a preparatory phase that I call "Reverse Math." This involves lowering your heart rate before strictly following your calculated Maffetone training heart rate. Here’s how my approach differs: - In strict Maffetone training, you keep your heart rate steady and work on increasing your running pace. - In reverse Maffetone, you keep your running pace steady and focus on lowering your heart rate at that pace.

How to Implement Reverse Maffetone Training

Instead of jumping straight into strict Maffetone training, consider a preparatory phase that I call "Reverse MAF Training." This method involves getting your heart rate down before strictly adhering to the calculated Maffetone heart rate. Here’s how it works:

* Minimum Viable Pace** Start by determining your "minimum viable pace"—the slowest pace you can run without stopping over your usual running distance. This will be your running pace for the next several weeks.

* Video Gait Analysis** Most older runners are inefficient at slow running. A video gait analysis can help identify areas of improvement in your form. It’s more effective to tweak your running form at a slow pace than at a faster pace.

* Personalized Run Schedule** Commit to a personalized run schedule and work on becoming fat-adapted during this preparatory phase. Consistency is key to building your aerobic base. After a few weeks, older runners generally improve their ability to run slowly, begin to burn more body fat, and see their heart rate decrease at the determined pace. Once your heart rate gets close to the calculated Maffetone heart rate, you can switch to strict Maffetone training.

The Results

After a few weeks, many older runners become more adept at running slowly. They start burning body fat and their heart rate begins to drop at their minimum viable pace. Once your heart rate aligns closely with your calculat

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, our host, a heart attack survivor, ultra runner, and longevity coach, dives into specialized race training for runners over 50. He explains the pitfalls of generic training plans and introduces his personalized approach utilizing the Athletica training app, which harnesses AI and detailed data analysis to tailor sessions. Learn how to maximize conditioning, reduce injury risk, and achieve your racing goals with his expert methods. Tune in to discover how to train smarter and potentially set new personal records even in your fifties, sixties, and seventies. For personalized race coaching, check out https://www.foreverrunner.com/mastery

Timeline:

00:00 Introduction and Podcast Overview

00:59 Olympic Trials Inspiration

01:48 Race Training for Older Runners

02:38 Personalized Training Approach

03:25 Athletica Training App

05:10 Coaching and Support

05:48 Conclusion and Next Steps

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 longevity coach for runners over 50, introduces the Forever Runner Mastery Program. This holistic, Zone 2 running program is designed for older runners using a five-step success path: Discover, Build, Burn, Move, and Commit. Herb explains each step, emphasizing realistic body composition assessment, personalized run schedules, nutritional adjustments to enhance fat-burning, strength and mobility exercises, and establishing long-term habits. Get tips to run effortlessly and injury-free as you age. Visit foreverrunner.com for more details.

00:00 Introduction to Forever Runner Mastery Program

02:15 Discover: Assessing Your Starting Point

05:39 Build: Creating a Personalized Zone 2 Running Plan

07:02 Burn: Optimizing Your Metabolism

09:37 Move: Maintaining Muscle Mass and Mobility

12:09 Commit: Establishing Long-Term Habits

13:13 Conclusion and Next Steps

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 and ultra runner Herb the Forever Runner shares insights on why older runners should avoid starting strict Maffetone heart rate training immediately. He introduces his 'Reverse Maffetone' approach, which focuses on lowering heart rate while maintaining a steady running pace. This episode also covers the benefits of Maffetone training for older runners and offers practical steps to improve running efficiency and burn fat. Tune in for expert tips and a tailored running plan for runners over 50.

00:00 Introduction to Maffetone Training

00:53 Why Strict Maffetone Training May Not Work

03:28 The Concept of Reverse Maffetone Training

04:07 Steps to Implement Reverse Maffetone Training

05:02 Benefits and Final Thoughts

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 delves into the complexities of fueling for endurance events, highlighting common mistakes and strategic solutions for runners. He brings a wealth of knowledge from his ultra-marathoning career, guiding listeners on how to optimize performance through smarter nutrition choices.

Coach Herb recounts his transition from traditional carbohydrate-heavy fueling strategies to a fat-adapted metabolism, offering insights into how this shift can enhance endurance and reduce reliance on constant carbohydrate intake. He underscores the importance of metabolic flexibility and presents findings from the FASTER study to support his approach. The episode culminates with a discussion on three pervasive fueling mistakes and actionable tips to avoid them.

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!

Discover three key strategies to speed up your running progress while Maffetone or Zone 2 training in this episode of the Forever Runner podcast. Coach Herb shares tips for improving your running gait, losing excess body fat, and incorporating hill sprints and downhill speed into your training. He also reveals the most important tip: incorporating short sprint sessions to build your neuromuscular system and enhance your running speed. Don't miss out on these valuable insights for maximizing your running potential.

https://www.foreverrunner.com/

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 captivating episode of the Forever Runner podcast, Coach Herb hosts Ben Meade, a trail-blazing runner with a compelling story to share. Ben's chronicling of his recent completion of the grueling Cocoa Dona 250 adds a remarkable chapter to his journey from an everyday runner to an ultramarathon finisher.

Ben dives into the details of his transformative running journey, from his first steps on a trail to the culmination of his efforts at the Cocoa Dona 250 race. His narrative captures the essence of resilience, endurance, and the personal fulfillment found in conquering one's limitations. As Ben recounts his approach to training, race day experiences, and the unexpected challenges he faced along the way, listeners gain invaluable insights into the world of ultra-running.

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!