The Forever Runner

In this episode of the Forever Runner Podcast, host Herb, a longevity coach and heart attack survivor, discusses the importance of reactivity—our body's ability to react and recover from a loss of balance—as we age. Drawing from insights on aging well and causes of death for seniors discussed by Dr. Attias, Herb emphasizes the significance of maintaining reactivity to prevent falls, a common issue leading to severe injuries for those over 65. He explains the role of type two a muscle fibers in recovering from falls and suggests strength training and specific movement pattern exercises to fortify these muscles. Herb advocates for pickleball as an effective cross-training activity for older runners, highlighting its benefits in improving lateral movement, explosive movements, and reaction reflexes. Tune in to gain valuable tips and learn how pickleball can help you stay active and healthy as you age. 00:00 Introduction to Reactivity and Longevity 00:59 The Four Horsemen of Aging 02:30 The Fifth Horseman: Accidental Death 03:18 Understanding Reactivity and Strength Training 05:54 The Role of Pickleball in Building Reactivity 07:01 Conclusion and Weekly Tips Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

In this episode of the Forever Runner podcast, host Herb discusses Dr. Phil Maffetone's updated MAF formula to optimize heart rate for maximum fat burning tailored for training runs. Herb explores the importance of fat as an energy source, the benefits of low-intensity exercise for endurance and health, and provides practical adjustments for older runners. Key updates include adjustments for chronic stress and being over fat, and an innovative 'Reverse MAF' approach to help older runners find their optimal training heart rate. Visit foreverrunner.com for more insights. 00:00 Introduction to Fat Burning Training 00:34 Understanding Maximum Aerobic Function (MAF) 03:36 The MAF Formula Explained 05:25 New Updates to the MAF Formula 07:06 Challenges for Older Runners 09:34 Reverse MAF Approach for Older Runners 11:26 Conclusion and Additional Resources Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

#24 -Transform Your Metabolism with Coach Darcy Hawxhurst: The Carb ChallengeIn this episode of the Forever Runner podcast, host Herb welcomes back Coach Darcy Hawxhurst, creator of the Vibrant Woman Community, to discuss her annual Free Carb Challenge event. Darcy shares her personal experiences, including overcoming challenges when her house was damaged by a tree, and emphasizes the importance of taking control of one's health and metabolism. Herb and Darcy delve into the benefits of switching your body from a carb-craving, sugar-burning state to a fat-burning metabolism in just two weeks. They explain the importance of understanding your carb tolerance and outline the two-week carb challenge. Darcy also provides insights into the physiological effects of carbohydrate intake and offers guidance on how to maintain a healthy, balanced lifestyle through proper nutrition and exercise. This episode aims to inspire listeners to join the carb challenge, enhance their well-being, and experience newfound metabolic freedom. Time Stamp:00:00 Introduction and Weight Loss Promise 00:20 Welcome to the Forever Runner Podcast 00:50 Darcy's Life Update and Health Insights 01:54 The Power of Choice in Health 04:12 Understanding Carb Challenge Benefits 05:51 Herb's Experience with Carb Challenge 08:28 The Science Behind Metabolic Shifts 10:30 Impact of Carbohydrates on Health 19:38 Stages of Carbohydrate Intolerance 23:24 Understanding Carbohydrate Tolerance 24:13 The Brain's Need for Glucose 25:02 Impact of Exercise and Nutrition on Brain Health 25:48 The Two-Week Test Explained 28:18 Foods to Avoid During the Two-Week Test 29:58 Foods to Enjoy During the Two-Week Test 32:00 Measuring Success and Adjusting Your Diet 34:40 Support and Community During the Challenge 36:56 How to Sign Up and Get Started 40:25 Final Thoughts and Encouragement Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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 Stamp00:00 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 Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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 Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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! Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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 Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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 Program02:15 Discover: Assessing Your Starting Point05:39 Build: Creating a Personalized Zone 2 Running Plan07:02 Burn: Optimizing Your Metabolism09:37 Move: Maintaining Muscle Mass and Mobility12:09 Commit: Establishing Long-Term Habits13:13 Conclusion and Next Steps Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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/ Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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 TakeawaysMastery 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 Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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-inHerb 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 Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe

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/ Get full access to Forever Runner Newsletter at herbforeverrunner.substack.com/subscribe