#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

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

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