#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

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

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

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!

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!