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When you think about it, everyone has been a runner at some point in their lives.
So, when people say to me, “I’d like to get started running.” What they really mean is getting their current body reacquainted with running after years of being busy with other activities, such as raising a family and building a career.
If there is one truth about running ability, it’s this: Use it or lose it.
This becomes more important as we age. In addition to the loss of fitness and mobility, our metabolic systems naturally decline. This is inevitable, but you can regain much of what you have lost and more. It’s takes time and work, but it’s worth it.
Before we get to how this works, I want you to remember two key points that every runner should respect when they start running again:
Blood flow Body AwarenessBlood flow is why you warm up before running. Getting the blood flowing activates all kinds of beneficial processes. Running increases blood flow too, but you need to get it moving first to moderate the transition to running.
Then, do it again after every run. We call this cooling down.
Sometimes you will hear professional runners say their bodies are “accepting” their training. This means they are making gains and experiencing minimal discomfort. The key to this is moving the body before and after every run to move those fluids to where they can do their job.
Body awareness is vital when returning to running. Just focus on being aware of your body and the signals it’s sending you, without judgement. This is known as proprioceptive awareness.
Proprioception is the body’s ability to sense its positions and movements. We discussed this in detail in Episode 4: Proprioception: Your Self-Coaching Friend And Guide
If you are enjoying this podcast, I’d really appreciate a review on iTunes or Spotify. Just go to runninglongevity.com and navigate to the “Rate Show” tab.
Enjoy your next run!
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Every runner knows that they need to do strength training to minimize and recover from injuries. This is especially critical for older runners who lose muscle mass with age. The older you are the more important strength training becomes for your running practice.
Many runners say they have no time for strength training. They wonder how to fit it into their schedule. This isn’t surprising because most training plans for runners do not include strength training.
When I returned to competitive running seven years ago, I came across Jay Dicharry’s book, Anatomy For Runners. Jay is well-known as one of the top physical therapists for runners and other endurance athletes.
I was fascinated with how he broke down strength training to the cellular tissue level. He methodically explains how holding a stretch for a minimum of three minutes is equivalent to what happens when we load muscles with weights. The muscles, ligaments and other tissues experience micro tears that initiate the building process.
The key to this is micro-dosing your strength training to make small, but consistent gains in strength and mobility. Using only body weight, you are loading the muscles and extending your range of motion to just slightly beyond the comfortable range. That range is extended with each session.
There’s one more aspect to this practice. You can start with support, such as holding onto a railing or wall, then advance to no support as you heal and get stronger. Ultimately, you add load with dumbbells or another form of resistance to progressively gain even greater strength and mobility.
Over a period of months those teeny, little gains accumulate. As a result, you'll be able to add more load with additional reps, sets, and weights, typically dumbbells, to take the training to the next level.
Recommended Exercises
1. Deep, butt to the floor squats – There is no exercise more powerful than this for runners. If you can get and stay in a deep squat for 3 minutes daily, progressing from support to no support, you’ll notice your foot, ankle, knee and hip strength and mobility skyrocket within a few months.
Video example exercises 2, 3, 4 below
2. Toe raises – with legs extended and legs slight bent. There are two muscles in the calves, so you’ll need both exercises to train the respective muscles.
3. Tib raises – this exercise counterbalances toe raises. The tibia anterior is in front of the calves. It’s a frequently neglected muscle that absorbs much of the impact of running.
4. The ATG Split Squat – This is a single leg, deep squat that strengthens knees, hips and ankles. It’s compression of the knee joint activates synovial fluid to get it circulating throughout the joint to protect it from the demands of running.
I hope you find value in this episode. If you have questions, please reach out to me by first subscribing to our newsletter at runninglongevitylab.com. After that you can hit reply to start a conversation.
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This Running Longevity episode will break down the optimal running foot movement and provide exercises to bulletproof your feet.
Our feet are one of our greatest sources of injuries. Many of the muscles, tendons and ligaments in your feet extend up to your ankles, knees, and hips. Thus, any weaknesses or imbalances are transferred up the chain to create more imbalances.
Studies show that nearly all of us have foot issues because we’ve worn shoes that have progressively compressed our toes and foot tissues, thereby limiting our ability to function properly. Most runners know this and now wear shoes with a wider toe box.
More recently, a new issue has surfaced: The increased stack heights in running shoes creates a cascading effect that demands good mechanics and strong, flexible feet to control that force.
This force happens to be up to 8 times your body weight. Our feet are designed to handle it, but higher stacked shoes challenge our ability to control it. Every athlete knows that speed and strength are only assets when you can control them.
This episode breaks down the four key phases of the running movement as they pertain to our feet.
Foot Strike Pronation Phase Transition to Supination Toe OffYou'll also learn four exercises to strengthen and mobilize your feet for optimal running.
Resources:
flexor hallucis longus muscle - Wikipedia
Ep 296, Foot Health: Peter Attia, MD & Courtney Conley
ATG Zero Workout from the Ground Up - This includes three of the exercises mentioned in this episode, with the fourth below.
Exercise to mobilize outer foot tissues for proper foot pronation
Mobo Board - training tool to develop foot strength and mobility
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Regular aerobic exercise that builds and maintains healthy mitochondria is key to sustaining longevity. Known as our body’s engines or powerhouses, mitochondria are responsible for converting fuel into energy that powers our daily activities.
Global metabolic health expert, Inigo San Milan, PhD, suggests a minimum of 3 hours of weekly aerobic exercise, sometimes known as Zone 2 activity, to achieve the maximum longevity benefits.
If you are unfamiliar with the concept, Zone 2 is the 2nd of 5 ascending heart rate levels we all experience during intense exercise. The desired outcome of Zone 2 activity for runners is our bodies prioritizing fats (fatty acids) over carbohydrates as fuel. This is vital for endurance events such as marathons.
The purpose of Zone 2 training is consistently achieving your Maximum Aerobic Threshold heart rate, that level or zone where you are:
#1 Building stronger mitochondria
#2. Training your body to preserve glycogen stores
Suggested Resources
Calculating Zone 2:
= maximum heart rate x .70 = .70[HR max – HR rest] + HR rest = pace at which conversation is comfortableTraining (mostly slow) to run (kinda) fast
I hope you find value in this episode. If you have questions, please reach out to me by first subscribing to our newsletter at runninglongevitylab.com. After that you can hit reply to start a conversation.
Now go out there and enjoy your next run!
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In this episode we break down the practices successful elite and amateur runners are using to fuel before, during, and after marathons and the longer training runs leading up to them.
This seems to be a sensitive topic for some people, based on conversations in online running groups. This may be partly due to misunderstandings with respect to the science, which is always evolving. More importantly, I can appreciate that people do not want to be judged by what they put into their bodies.
So, my purpose with this episode is to contribute to that conversation, with the hope that it will give you more clarity. Personally, I find the science behind nutrition for training and racing to be fascinating. However, I’ll admit that there are biases, and we should respect everyone’s right to weigh the information and make their own choices.
Suggested Resources:
What Are The Real Signs Of A Healthy Gut? A Users Guide
12 Rules For Gut Health
Run Slow To Run Fast And Free
I hope you find value in this episode. If you have questions, please reach out to me by first subscribing to our newsletter at runninglongevitylab.com. After that you can hit reply to start a conversation.
Now go out there and enjoy your next run!
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The scientific understanding of fascia is still evolving, and we are discovering that its role is quite complex, but for now, the general understanding is this:
Fascia is band or sheath of connective tissue that separates and binds together muscles, organs, and other soft structures of the body. Some have described it as a Saran-wrap like layer that holds these soft-tissue elements together.
It’s like a thin skin that holds organs and muscle tissues together, protecting them from internal and external forces. To accomplish this, it must be healthy, receiving proper hydration, nutrients, and stimulation just like any other tissue.
As a practical matter, it’s important to get to know about fascia issues because many of them can be resolved quickly. The problem is fascia issues can masquerade as pulled or strained muscles, and the protocol for recovery is typically rest. Whereas fascia recover is an active process.
The recommended practices for addressing these restrictions in increasing order of aggressiveness are:
Foam rolling Spiky ball rolling Muscle and fascia flossing Graston techniqueAll these practices should be followed up with static stretching of 3-5 minutes after every run for at least two months. That’s typically what’s necessary to achieve the greatest recovery and gains.
I hope this episode helps you get more joy out or running free of injury. It’s truly one of the great discoveries I made that allowed me to advance my running goals.
If there is anything you would like me to address in future episodes, please go to runninglongevitylab.com and subscribe to our newsletter so we can keep in touch.
Now, get out there and enjoy your next run! I’ll be running the Mesa Marathon this coming weekend and will share some updates in the next newsletter.
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There is no gear more important to this sport than running shoes that translate our skill and training into productive outcomes. Running shoes protect and support, but those qualities are secondary to making us faster, stronger, and less prone to injuries.
To put this into perspective, this means if the right running shoes make you better, the wrong shoes can do exactly the opposite. Shoes are like a lever. They translate your skill and training into something more. They are a tool that must be properly paired for the job at hand.
Let’s get one thing out in the open. Many runners do not train for strength and mobility, even though they know they should. So, the market responds to this habit by making stability a priority. That’s a non-starter for many runners like me who want a flexible, roomy, light and responsive shoe, one that is faster too if you are ready for it.
Learn more about proprioceptive awareness and how to apply it to choose the right shoe cushioning for you.
I hope this episode helps you buy running shoes that will enhance your running experience. If there is anything you would like me to address in future episodes or our newsletter, please go to runninglongevitylab.com and subscribe. That way we can keep in touch too.
I read every kind comment and I never take them for granted. I love everything about this sport and will continue to share what I’ve learned as long as there is an audience that’s interested.
Now, get out there and enjoy your next run!
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Proprioception is the body’s ability to sense its position, movement and action. It involves the coordination of sensory feedback from nerves within the muscles, tendons, and joints, as well as from the inner ear’s balance systems.
This system allows us to move without having to consciously think about our environment or the movements we are making.
However, when we give greater attention to our body’s signals, it informs our training for making real-time adjustments … and that reduces injuries and enhances running performance.
Try this the next time you are running into a strong headwind. Our impulse is to fight the wind, which is only going to make it push back even harder. Instead, listen to your body’s signals and adjust. Use the techique of deliberate play to train this skill in a challenging and fun way.
Hidden Potential: The Science Of Achieving Greater Things, by Adam Grant
Run Like A Pro: Elite Tools And Tips For Running At Every Level, by Matt Fitzgerald and Ben Rosario
If you’d like to get more tips like this, please subscribe to Running Longevity on iTunes or Spotify. Better yet, go to runninglongevitylab.com to get the newsletter for additional insights and advice.
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If you are a lifelong runner, you may remember the days when you were young and nimble, and warming up wasn’t necessary. However, as we get older, warming up becomes vitally important for preventing injuries and maximizing performance.
These are your goals when warming up:
#1. Warm up the entire body. Growing up you learned jumping jacks in school. That’s one example of a low-impact, full body movement to warm up the body.
#2. Activate running muscles and soft tissues by simulating running movements. We’ll talk about that in detail.
#3. Load joints to redistribute synovial fluid to them for lubrication and shock absorption.When you warm the body, activate muscles, and load the joints, you are putting the “use it or lose it” theory to work. The more you do this, the better your body works.
Ultimately, you are working up to some version of a squat. Why? Well, it is often said that running is a series of single-legged squats. For this reason, your routine should include single leg movements, but at a minimum, everyone’s routine should include one universal exercise, the ATG squat.
With practice, just “sitting” in the squat position with your butt on the floor can be both restful and restorative.
I like to do these squats several times daily and for several minutes at a time. Frequency keeps the fluids activated, doing their job to minimize stiffness and inflammation.If you’d like to get more tips like this, please subscribe to Running Longevity on iTunes or Spotify. Better yet, go to runninglongevitylab.com to get the newsletter for additional insights and advice.
Enjoy your next run!
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Video example of full depth squats and reverse table stretch/bridge See video side notes for additional details.
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My goal with this podcast is simple: Help you achieve your running goals, regardless of your age, experience, or level of skill. So, let’s get into this week’s expert tip.
One of the toughest lessons for runners is learning to slow down when training so that our bodies can adjust to its demand.
Experts agree you want to run at least 30% of your miles SLOW. Here are the top three reasons why.
1. Running slow proves your body’s capacity for using oxygen efficiently
2. It teaches your body to prioritize burning fats before glycogen, which are more metabolically efficient.
3. Running slow dramatically reduces injuries.
If you’d like to get more tips like this, please subscribe to Running Longevity on iTunes or Spotify. Better yet, go to runninglongevitylab.com to get the newsletter for additional insights and advice.
Enjoy your next run!
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Running Longevity with Jeff Korhan is a podcast for people who want to experience the joys and benefits of running in their 40s, 50s, 60s and beyond. Expect inspiring stories and science-based practices from like-minded runners and longevity experts. Join us to enhance your running journey and discover the remarkable aliveness and longevity this sport promises.
We’ll go in depth with the following topics:
1. Training methods and practices, such as heart-rate training and how to avoid overtraining.
2. Nutrition tips for health, longevity, and running efficiency, and how to properly fuel for races.
3. Injury prevention and rehabilitation, cross-training for strength, stretching, how to increase mobility, and more.
4. Running gear, such as how to choose and use running shoes that are right for you.
5. Sleep, rest, and recovery, and lesser-known strategies such as relative rest
6. How to stay motivated, the running mindset, and why it is so important.
7. Longevity and healthspan, how running can add decades to your lifespan, and more importantly, how it will add more life to those years, better known as healthspan.
Whenever possible, I’ll back everything up with scientific research so that you can investigate further if that’s how you are wired, as I am.
You’ll discover that it’s possible to get faster or go farther and enjoy running in your 40s, 50s, 60s, and beyond.
It’s truly a remarkable feeling and it doesn’t matter if you’ve been a runner your whole life or are just getting started.
If you’d like to get more tips like this, please subscribe to Running Longevity on iTunes or Spotify. Better yet, go to runninglongevitylab.com to get the newsletter for additional insights and advice.
Enjoy your next run!
