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!