The Forever Runner / Runners over 50: Pain free running without injury with slow running

Herb the Forever Runner
  • 5.0 (4)
  • FITNESS
  • UPDATED WEEKLY

This show for runners in their 50's, 60's & 70's who want to learn how to leverage their running to increase their independence, freedom and vitality as they age. Pain free running without injury with slow running! https://www.foreverrunner.com/podcasts/the-forever-runner 

  1. 5D AGO

    #45 - Zone 2 Training for Older Runners: Ditch the Formula, Try This Instead

    The MVP Method: How Older Runners Can Start Zone 2 Training Without Walk Breaks Herb describes struggling with Zone 2/Maffetone training at age 62, shuffling so slowly that walkers passed and needing walk breaks to keep heart rate low. He compares the Maffetone formula (180 minus age, with an added 10 over 60) to a Zone 2 calculator using known max heart rate (185 from a medical treadmill test) and resting heart rate (about 42), which produced a Zone 2 range of roughly 128–143 bpm, but still felt unclear. He develops a “minimum viable pace” (MVP) by running 1–3 miles at the slowest sustainable pace without checking his watch, then noting a consistent heart rate (132 bpm) at about 10:30/mile. By holding MVP pace, his heart rate drops over weeks, allowing a later return to standard Maffetone training, and he outlines doing frequent easy runs for consistency. 00:00 Zone Two Struggle Story 00:41 Maffetone Formula Limits 01:30 Zone Two Calculator Approach 03:06 Stop Chasing Formulas 03:28 Finding Your MVP Pace 04:39 Results and Progression 05:52 MVP Program Steps 06:54 Consistency Builds Aerobic Base 07:47 Forever Runner Wrap Up P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    8 min

  2. APR 2

    #44 - Why VO2 Max Training for Older Runners Is a Trap

    In Forever Runner Podcast episode 44, host Herb Reeves explains what VO2 max is, why it’s widely promoted as a longevity and fitness metric, and why older runners shouldn’t train specifically to maximize it.  He argues that high VO2 max doesn’t necessarily translate to faster race times because it doesn’t reflect running economy or recovery, that VO2-max-focused workouts are highly taxing and increase fatigue, overtraining, and injury risk, and that genetics heavily limit how much VO2 max can improve.  Instead of brutal sprint sessions, he recommends improving VO2 max indirectly by building an aerobic base and managing weight, offering simple checks using heart rate (under 130 bpm) and waist-to-height ratio, and pointing to his Forever Runner Method book and free club for guidance. 00:00 VO2 Max Hype 00:35 What VO2 Max Means 01:36 Why Chasing It Fails 02:01 Reason One Speed Myth 02:33 Reason Two Recovery Cost 03:07 Reason Three Genetics Limit 03:29 Smarter Ways To Improve 03:56 Quick Self Checks 04:36 Get The Free Method 05:04 Wrap Up And Comments P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    5 min

  3. MAR 26

    #43 - 5 Benefits of Trail Running for Older Runners

    5 Benefits of Trail Running for Older Runners In episode 43 of the Forever Runner Podcast, host Herb Reeves urges older runners to try trail running and shares how a post–heart attack phone call to race director John Pearch led to 20+ years of trail and ultra running, including community leadership. He explains that road running can create repetitive movement patterns that neglect stabilizing muscles, increasing injury risk, and then outlines five benefits of trail running: varied terrain that builds balance and neuromuscular coordination; a slower pace with natural walk breaks that reduces joint stress and allows longer outings; hills that develop strength and stamina and can improve road performance; inspiring scenery that shifts focus from PRs to experiences; and supportive trail buddies and community, which he links to longevity. He invites listeners to comment and join the free Forever Running Club. 00:00 Trail Running Benefits Intro 00:22 Heart Attack to Trails 02:54 Road Running Limitations 04:45 Five Reasons Overview 05:00 Benefit 1 Varied Terrain 05:57 Benefit 2 Walk Breaks 06:51 Benefit 3 Hills Strength 07:37 Benefit 4 Scenic Views 08:23 Benefit 5 Trail Community 09:13 Start Now Closing P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    10 min

  4. MAR 19

    #42 - Slow Jogging: The Fastest Way to Fix Your Running Form

    Slow Jogging: The Fastest Way for Runners Over 50 to Get Faster In episode 42 of the Forever Runner Podcast, host Herb explains that for runners over 50, running getting harder is often due to poor form—especially overstriding and heel striking—not aging, and that low heart rate training feels frustrating because many people haven’t learned how to truly run slow. After a heart attack and struggling to stay under his Maffetone heart rate, Reeves discovered slow jogging (Nico Nico), an upright style with short, quick steps landing under the center of gravity. He outlines five benefits of slow jogging: improved aerobic capacity, increased fat burning, reduced injury risk, better recovery, and faster running later, sharing his own improvement of about one minute per mile in 90 days. He gives three steps to start slow jogging(run in place, target ~90 steps/min per leg, lean forward at the ankles) and describes what progress feels like over 12 weeks. 00:00 Running Over 50 Struggles 00:28 Heart Attack Wake Up Call 01:10 Overstriding Slows You Down 02:35 What Is Slow Jogging 03:44 Five Key Benefits of slow jogging 05:48 Why It Feels Wrong 06:40 Three Steps To Start slow jogging 08:02 What Progress Feels Like 09:23 Try It And Join Club P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    10 min

  5. MAR 12

    #41 - Discover Your Why: The Five Whys Exercise to Stay Motivated to Run

    Discover Your Why: The Five Whys Exercise to Stay Motivated to Run In episode 41 of the Forever Runner Podcast, host Herb addresses runners who struggle with motivation and make excuses to skip runs, warning that this pattern can lead to quitting. He shares how two heart procedures and a vertigo attack nearly caused him to stop running, but he kept going by discovering his “why.” Drawing on Lean productivity principles from his former government job, he explains the “five whys” method to uncover the root cause of why you run: write “Why do I run?” and ask “why” five times to drill down to a core motivator. Reeves’ own fifth why was being healthy enough to be there for his granddaughter at 90, shifting his focus from awards to staying present and capable. He suggests keeping a picture of your person, place, or dream as a reminder. 00:00 Motivation Struggles 00:32 My Health Setbacks 01:04 Discover Your Why 01:21 The Five Whys Method 02:09 How To Do It 02:40 Example Five Whys 04:35 My Core Why 05:29 Make It Visual 05:47 Final Challenge P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    6 min

  6. MAR 5

    #40 - Aerobic Deficiency Syndrome: Why Older Runners Slow Down and How to Fix It With Low Heart Rate Training

    In this episode, Herb explains how many runners over 50 slow down due to aerobic deficiency syndrome (ADS), caused by overreliance on anaerobic training that burns sugar and produces lactic acid, leading to pain, fatigue, and plateaus. He contrasts this with the aerobic system, which is fueled by fat, has no byproducts, and can burn lactic acid. Herb shares his own experience discovering his “easy” runs were at 135–145 bpm and offers a simple self-test: if a comfortable run averages under 130 bpm, aerobic fitness is likely decent; consistently above 130 bpm suggests ADS. The fix is months of running at or below maximum aerobic heart rate, estimated by the Maffetone formula (180 minus age) or personalized by avoiding late-run heart-rate drift. He invites viewers to join his free Forever Running Club and comment about their easy-run heart rate. 00:00 Why Running Gets Harder 00:23 My Aerobic Deficiency Wakeup 01:31 Aerobic vs Anaerobic Explained 03:39 The Simple Heart Rate Test 05:08 How to Fix It 05:31 MAF Formula and Heart Rate Drift 06:40 Running Slower to Get Faster 07:12 Join the Forever Running Club 07:50 Your Results and Wrap Up P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    8 min

  7. FEB 26

    #39 - Why I Wrote a Book for Runners Over 50 You Can’t Buy

    Why You Can’t Buy My Forever Runner Method Book for runners over 50 Herb introduces Forever Runner podcast episode 39 and explains why he wrote a Forever Runner Method book for runners over 50 but won’t sell it. After a second heart attack around age 62 and years of ultrarunning with frequent soreness and injuries, he adopted Dr. Phil Maffetone’s low–heart rate aerobic training, maffetone method, but found the standard formula didn’t work well for runners over 60, so he developed his own approach. He reports older runners using his method in their 60s and 70s ran pain-free, lost body fat, and improved pace, including one runner losing 20 pounds and running a minute per mile faster in 30 days. Herb chose not to publish on Amazon due to low follow-through, limited marketing, and lack of support, shut down a 10,000-member Facebook group, and now offers the book free inside a Forever Running Club on the Skool app for community accountability and direct access. 00:00 Why You Can’t Buy It 00:27 Heart Attack Wake-Up Call 01:18 Discovering Low Heart Rate Training 02:15 Building the Forever Runner Method 03:12 Why Not Publish on Amazon 04:24 A Better Community Than Facebook 05:39 Over 50, Join the Forever Running Club 06:40 Final Thoughts and Call to Comment P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    7 min

  8. FEB 19

    #38 - The 9-Day Training Secret Older Runners Are Missing

    Train Smarter as an Older Runner: Switching from a 7-Day Week to a 9-Day Training Cycle Host coach Herb explains why traditional 7-day race training plans can leave older runners tired, sore, and injury-prone due to slower recovery of muscles, tendons, and the nervous system. He introduces a 9-day rotating training cycle that spreads three higher-intensity workouts (intervals/speed work, tempo, and long run) across more days with total rest and easy runs between them. An example schedule is: day 1 high intensity, day 2 rest, day 3 easy, day 4 rest, day 5 tempo, day 6 rest, day 7 easy, day 8 long run, day 9 rest, then repeat. Reeves argues this improves recovery, reduces injury risk, and increases workout quality and performance, even if key runs fall on different weekdays, and notes runners can maintain similar mileage. He closes by emphasizing that older runners shouldn’t train like they’re 30, and invites listeners to join a free Forever Running Club for help with race training plans. 00:00 Older Runner Struggles: Fatigue, Soreness & Race Training Frustration 00:55 Why 7-Day Training Plans Break Down as You Age (Recovery & Injury Risk) 03:14 The 9-Day Training Cycle Explained: A Smarter Microcycle for Masters Runners 04:00 Sample 9-Day Schedule: Hard Days, Easy Runs & Strategic Rest 04:58 Benefits: Better Recovery, Higher-Quality Workouts & CNS Freshness 06:40 Making It Work With Real Life: Weekends, Groups, and Flexible Long Runs 08:26 Wrap-Up: Train Smart, Not Stubborn + Free Running Club Invite P.S. If you are passionate about running, and you don't want to lose that passion, then joining the free Forever Running Club is the right move. Click this link to join: https://www.skool.com/forever-running-club/about. Runners over 50: Pain free running without injury with slow running!

    9 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

This show for runners in their 50's, 60's & 70's who want to learn how to leverage their running to increase their independence, freedom and vitality as they age. Pain free running without injury with slow running! https://www.foreverrunner.com/podcasts/the-forever-runner 

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