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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
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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 incorporate into your daily routine, like walking your dog with a weighted pack. Rucking amplifies the benefits of running or hiking in a more concentrated form and builds core strength along with aerobic capacity.
So, don't be a one-trick pony. Incorporate these activities into your routine for a more rounded approach to fitness and health. If you have a favorite cross training activity, please share it in the comments. Let's compile a comprehensive list of everyone's favorites.
That's it for this week. Glad you're here, and we'll see you in the next post!
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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!
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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 calculated Maffetone heart rate, you can then transition to strict Maffetone training.
Addressing Skepticism
The Maffetone community might scoff at this approach since it deviates from the typical formula. However, given that you’ve managed to run without Maffetone training for years, taking a few extra weeks to prepare won’t hurt. Skipping this preparatory phase might mean you struggle, get frustrated, and quit, missing out on the fantastic benefits of low heart rate training.
Conclusion
If you are a runner in your fifties, sixties, or seventies and are tired of being sore and injured, and you want to run effortlessly with no injuries for the rest of your running career, consider my Reverse MAF method. For more personalized guidance, join our community and become a member at foreverrunner.com. I look forward to seeing you in the next episode. Happy running!
Herb the Forever Runner
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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
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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
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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
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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.
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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/
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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.
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In this thought-provoking episode of the Forever Runner podcast, Coach Herb introduces his listeners to the concept of 'mastery' in run training, particularly for athletes over 50 grappling with frustrations in their routines. With an engaging narrative, this talk encapsulates the pitfalls of conventional run training and proposes a change in perspective towards a mastery-based approach, using the Maffetone Method as a core example.
Key Takeaways
Mastery in run training offers a transformative approach focused on consistent self-improvement rather than sporadic goal achievement.Traditional run training often leads to a cycle of peaks and valleys, which can cause frustration and impede long-term progress.The Maffetone Method promotes four stages of growth in running: the initial struggle, the challenge of maintaining heart rate, the 'sweet spot', and surpassing your marathon pace.Embracing each running plateau as a natural part of the journey can lead to unexpected progress and a more enjoyable training experience.Check out my new program: https://www.foreverrunner.com/mastery
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In this episode of the Forever Runner podcast, Coach Herb debunks common myths about running, particularly in relation to its impact on longevity and joint health. His insights prove essential for runners, especially those advancing in age, who are often cautioned against the long-term consequences of their passion for running. Herb, with his unique perspective as a longevity coach for senior runners, offers a blend of personal experience and scientific evidence to support his claims.
The episode touches upon the knee health of runners, discussing how proper form and weight management can actually benefit the joints instead of damaging them. Coach Herb also confronts the concern that running accelerates facial aging, explaining the role of elements such as sun exposure and how managing it can preserve one's youthful appearance. Backed by compelling studies, he outlines how running can significantly reduce mortal risk and increase one's lifespan.
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In this insightful episode, Coach Herb enlightens us on the concept of becoming a 'Forever Runner.' His focus on running longevity sheds light on how to utilize running to enhance one's health span, particularly in later life stages. Leading off with a succinct definition, he explores the multifaceted approach required to sustain the passion and capability to run over the years.
➤ ➤Nail your optimal training heart rate with No Walking. Download my FREE "Quick Start" pacing guide: https://foreverrunner.com/opt-in
Herb delves into the "Forever Runner Method," highlighting the importance of building aerobic capacity, adopting a nutritious whole food diet, and maintaining regular strength training sessions. These key components interlink superbly to form a comprehensive strategy for running efficiently and injury-free into older age. Particularly intriguing is his emphasis on the significant shift
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Coach Herb delves into the paradoxical concept of how slowing down can actually make you faster, especially for runners over fifty. He explains the science behind slow-twitch muscle fibers and their role in endurance running, touching on the metabolic processes that fuel our runs. With a focus on zone two of heart rate training, which emphasizes a lower intensity, he promises an eventual increase in performance with reduced injury risks due to a more robust aerobic base.
➤ ➤Nail your optimal training heart rate with No Walking. Download my FREE "Quick Start" pacing guide: https://foreverrunner.com/opt-in
Show notes: https://podcast.foreverrunner.com/
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In this episode, Darcy Hawxhurst introduces listeners to a transformative approach to wellness that challenges conventional thoughts about fitness and health.
The show delves into Darcy Hawxhurst's unique perspective, rooted in her own life experiences, about the misconceptions surrounding aging and how modern lifestyles contribute to unnecessary health decline. With the right approach to diet and exercise, Darci asserts, one can counteract the metabolic missteps that often lead to chronic conditions and energy deficits. She emphasizes the importance of listening to one's body and adopting practices that promote fat burning over sugar consumption.
Darci Hawxhurst, M.S. Ed. is a founding member of certified MAF Method Health and Fitness Coaches and Practitioners, a Child Brain Developmentalist and neurological evaluator, a member of the Conscious Feminine Leadership Academy, a writer, speaker, teacher, and literacy expert. Find her Vibrant Woman Course: https://www.darcihawxhurst.com/
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In an episode filled with personal revelations and a harrowing escape from mortality, Coach Herb narrates his recent experience with a heart attack that occurred during a group run. The introduction sets the tone for an episode that is not just a story of survival but a testament to resilience and a forward-looking perspective on life after a serious health scare.
Herb shares his backstory, detailing past heart attacks, procedures, and his triumphant return to marathons just four months post-triple bypass surgery. Despite these challenges, Herb found success in ultra running and as an age-group competitor. However, a fateful group run on PI day brings a shocking twist, as Herb collapses and experiences a heart attack that leaves him waking up in a hospital.
He talks about his path to recovery, including changes he'll make in his training, diet, and overall approach to running as he returns to his passion at a moderated pace.
Show notes: https://podcast.foreverrunner.com/
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In this episode, Coach Herb shares three simple nutrition hacks that can benefit both meat eaters and vegetarians. The first hack is to eat within a twelve-hour window, allowing time for digestion and stomach repair. The second hack is to avoid excess sugar, processed foods, and harmful seed oils. Instead, focus on nutrient-dense whole foods. The third hack is to prioritize protein intake, aiming for at least 100 grams per day to support muscle mass and overall health. Implementing these hacks can lead to improved energy levels and weight management.
Show notes: https://podcast.foreverrunner.com/
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In this episode of "The Forever Runner" podcast, Coach Herb discusses the five most common mistakes that older runners make and provides simple steps to avoid them. He emphasizes the importance of running at a lower heart rate to prevent injuries and build endurance. Coach Herb also highlights the significance of proper running form, nutrition, strength training, and seeking the right advice for older runners. By addressing these mistakes, older runners can enjoy their running, improve their performance, and maintain an active lifestyle as they age. Show notes: https://podcast.foreverrunner.com/
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In this episode of the Forever Runner podcast, Coach Herb challenges the common belief that running faster is the only way to improve speed and performance. He shares his personal experience of constantly pushing himself to run faster, which led to fatigue, injuries, and even a heart attack. Coach Herb explains that building a strong aerobic base and focusing on easy, conversational pace runs can actually be more beneficial for older runners. He emphasizes the importance of burning body fat for fuel and avoiding excessive reliance on glycogen stores. Coach Herb also discusses the role of resistance training in maintaining muscle mass and preventing age-related muscle loss. He debunks the myth of "no pain, no gain" and encourages runners to adopt a more sustainable and enjoyable approach to training.
Key Takeaway:
The "no pain, no gain" mindset is counterproductive and can lead to burnout and injuries.
Show notes: https://podcast.foreverrunner.com/
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In this episode of the Forever Runner podcast, Coach Herb discusses the importance of running for overall health and longevity. He emphasizes the role of aerobic conditioning in maintaining a healthy lifestyle as we age and highlights the benefits of running in particular. Coach Herb explains that running is a simple and accessible form of exercise that requires minimal equipment and can be done from the comfort of one's own home. He also highlights the impact of running on bone density, balance, and overall fitness, making it an ideal activity for seniors. Additionally, Coach Herb explains how running can provide a more efficient workout compared to other forms of aerobic exercise, allowing individuals to achieve greater benefits in less time. He concludes by encouraging both new and experienced runners to continue running and reap the numerous physical and mental benefits it offers.
Show notes: https://podcast.foreverrunner.com/
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