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. 11h ago

    #55 - Running After 60? Is the Forever Runner Method Right for You?

    Is the Forever Runner Method Right for Runners Over 60? The video explains why most training plans don’t fit runners over 60 and outlines the Forever Runner method, a nine-step framework built on aerobic base building, strength and mobility, and structured recovery to reduce the injury cycle. The host, who returned to ultras after two heart attacks, describes age-related changes (VO2 max decline, muscle loss, less-stiff tendons, reduced bone density, slower recovery) and critiques generic plans for excessive intensity and insufficient recovery. Key tools include the MAF heart-rate ceiling (180 minus age), the “minimum viable pace” to stay consistent even if it requires slowing down, and a built-in deload every fourth week cutting mileage 40–50%. Strength work (lunges, planks, calf raises) and gait correction are emphasized, with supporting research and a sample 6–8 week on-ramp. The video invites viewers to join the Forever Running Club. 00:00 Forever Runner Question 00:46 Method Overview 01:49 Aging Body Changes 03:23 Why Plans Fail 04:51 Aerobic Engine MAF 06:33 Recovery Reset Weeks 07:23 Club Invitation 08:00 Strength Mobility Pillar 09:04 Science Evidence Check 10:34 Six Week On Ramp 12:19 Is It Right For You 13:22 Final Join The Club P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  2. Jul 9

    #54 - How 2 Runners Over 50 Made Running Easy Again: Case Study

    Over 50 and Hurting on Runs? How Two Runners Got Faster and Pain-Free by Slowing Down Coach Herb shares how two students over 50, Sherry and Greg, went from painful running to faster, easier, pain-free runs. Sherry sought a coach who understood her age and, after a little over a month, reported effortless running, about a minute per mile faster, and no pain during or after runs, regaining enjoyment. Greg, who had chased a “cruising on skates” feeling for 15 years and felt “broken” even in his prime, now runs without that sensation and regained joy, helped by accountability. The coach explains they improved by rebuilding aerobic base with MAF heart-rate training (180 minus age ceiling), slowing down to reduce fatigue and pain, and adding short sprints every 10–14 days. He invites viewers to join the Forever Running Club and share the video with runners over 50. 00:00 Over 50 Running Wins 00:27 Coach Background 00:51 Sherry Pain Free Speed 02:20 Quick Viewer Check In 02:35 Greg Stops Feeling Broken 04:31 Join Forever Running Club 04:53 Why Easy Works 05:52 MAF Heart Rate Method 06:47 Slow Not Soft 07:24 Wrap Up Next Steps P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  3. Jul 2

    #53 - Maffetone Training Not Working After 50? The Fix

    Reverse Maffetone: The Low-Heart-Rate Fix for Runners Over 50 Who Keep Having to Walk Coach Herb explains why many runners over 50 struggle with strict Maffetone (MAF) training—often having to stop and walk to keep heart rate under the 180-minus-age cap (typically 115–125 bpm)—and presents a less frustrating approach called “Reverse MAF.” The coach, who has survived two heart attacks, run 80+ ultramarathons, and coached older runners for 10+ years, says older runners fail because they can’t run efficiently slow, are carb-dependent, lack consistency, and expect quick results. Reverse MAF flips the process by holding a comfortable “minimum viable pace” first and working to lower heart rate at that pace, then transitioning to strict MAF once ready. Four steps include setting minimum viable pace, doing gait analysis to improve efficiency, committing to a realistic weekly schedule, and using a heart rate drift test after building to 45 minutes easy. 00:00 Why MAF Feels Impossible 01:13 My First MAF Failure 02:03 MAF Method Basics 03:13 Why Older Runners Quit 04:37 Four Common Struggles 06:13 Think Long Term 06:46 Reverse MAF Explained 08:22 Four Reverse MAF Steps 10:25 Results and Patience 12:05 Purists and Final Advice 13:02 Wrap Up and Next Video P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  4. Jun 18

    #52 - Why Running Harder after 50 Makes You Slower

    Stop the Gray Zone: How Runners Over 50 Can Get Faster, Leaner, and Injury-Free A 73-year-old runner and coach with 50+ ultramarathons and two heart attacks explains why many runners slow down, gain belly fat, and get injured after 50 by responding to decline with harder training. He argues that this approach overuses the anaerobic, sugar-burning system and creates “junk miles” in the medium-hard “Gray Zone,” which builds fatigue without improving fitness and can lead to aerobic deficiency syndrome (ADS), where the aerobic, fat-burning system remains underdeveloped. Because recovery and tissue repair slow with age, gray-zone training increases stress, impairs fat burning, and raises injury risk, creating a cycle of setbacks. The recommended solution is mostly very easy, conversational running to rebuild aerobic capacity plus a small, clearly defined portion of truly hard work so hard days can be hard and easy days easy. He teases a next video on a single heart-rate number (“The Maffetone Fix”). 00:00 Why Running Gets Harder 00:31 My Story After 50 01:10 The Push Harder Trap 01:59 Aerobic vs Anaerobic 03:11 Junk Miles Gray Zone 04:09 Aerobic Deficiency ADS 04:44 Belly Fat Connection 05:28 Injury Spiral After 50 06:33 Train With Your Age 07:11 Payoff of Easy Running 07:45 Next Step Maffetone Fix P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  5. Jun 4

    #51 - The Beer at the Finish Line Is Costing You More Than You Think

    3 Reasons to Cut Back on Alcohol for Better Running Recovery After 50 In episode 51 of the Forever Runner Podcast, host Herb Reeves explains how he cut back on alcohol after noticing Garmin data showing higher resting heart rate, lower recovery scores, and harder runs following a couple of beers, especially after turning 70. He argues that after 50, recovery—not training—is the key to longevity, and alcohol quietly interferes in three ways: it reduces muscle protein synthesis and steals the post-run repair window; it impairs the next run by slowing glycogen refueling and worsening hydration, often raising heart rate; and it disrupts sleep quality, the most powerful recovery tool, adding stress that can degrade performance. Reeves now often chooses non-alcoholic beer and challenges runners over 50 to experiment by skipping post-long-run alcohol, using protein and hydration, and tracking sleep and resting heart rate. 00:00 Beer At The Finish 01:13 Data Changed My Mind 02:27 Recovery Window Stolen 03:57 Next Run Fallout 05:25 Sleep Gets Wrecked 06:54 My New Approach 07:40 Try A Simple Experiment 08:25 Protect Recovery Long Term 08:43 Comments And Wrap Up P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  6. May 21

    Running with Medical Issues

    Three Lessons From a Heart Attack and Vertigo for Older Runners Herb, host of the Forever Runner podcast, shares three lessons from having a heart attack as an ultra runner that are helping him cope with a new medical issue: vestibular neuronitis, which caused sudden vertigo about eight months ago and still affects his balance, limiting him to short runs with walk breaks and prompting him to enter a local five-miler instead of the marathon.  Lesson one, “you’re not done yet,” came after his first heart attack at 50 when running a marathon and joining a Hood to Coast relay team of 12 open-heart surgery survivors led him into ultra racing and keeps him from writing himself off while grounded by vertigo.  Lesson two is to stay in the moment and work the problem daily.  Lesson three is that it doesn’t always get worse, illustrated by recovering mid-race after stomach trouble at a 100-miler. 00:00 Older Runner Reality Check 00:50 Vertigo Hits Outta Nowhere 01:39 Race Day Reset at the 5-Miler 02:21 Lesson One Not Done Yet 03:40 Lesson Two Work the Problem 04:55 Lesson Three It Can Turn Around 06:20 Putting It All Together 07:01 Final Thoughts and Next Steps P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  7. May 14

    #49 - How Often To Run If You're Over 50

    How Often Should Runners Over 50 Run? Start With Intensity, Then Duration, Then Frequency In episode 49 of the Forever Runner Podcast, host Herb Reeves says most runners over 50 get injured because they start by asking how often to run, when frequency should be the third decision after intensity and duration. He shares Arthur Lydiard’s 1950s aerobic training approach—running a lot but slow—which helped produce Olympic medalists and influenced modern training. Reeves argues older runners fail by running too hard, so most runs should feel easy with controlled heart rate and conversational effort to rebuild the aerobic system. For duration, he recommends focusing on time, with 30–45 minutes per run as a sweet spot, keeping long runs under two hours unless training for longer events. Frequency then depends on goals: 2–3 runs weekly for maintenance, 4–5 to build fitness, and daily only if truly easy, with 1–2 rest days scheduled. 00:00 Wrong Question Trap 00:39 Lydiard Training Story 01:59 Intensity Comes First 03:00 Dial In Duration 03:56 Choose Weekly Frequency 04:40 Put It Together 04:59 Recover to Run Forever 05:31 Book and Sign Off P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

  8. May 7

    #48 - Most Training Plans Are Wrong For Older Runners, Here's Why

    The Forever Runner Method: Smarter Running After 50 Host Herb Reeves argues that most running advice is built for younger bodies and can lead runners over 50 to get slower, more fatigued, and injured. He shares his own experience as a sponsored ultra runner whose heart nearly stopped twice, leading him to adopt low heart rate training and develop the Forever Runner method.  He explains three key problems for older runners: aerobic systems respond differently (with heart rate spikes and “aerobic deficiency” worsened by inaccurate formulas like 220 minus age), metabolism changes (overreliance on carbs keeps runners stuck burning sugar instead of building fat-burning flexibility), and recovery takes longer (making rest, strength, mobility, sleep, and truly easy days essential). He outlines a three-stage framework: build the aerobic base with optimal heart rate, fuel for fat burning and stable energy, and prioritize strength and recovery to run injury-free long term. 00:00 Running After 50 Myth 00:44 Survival To Smarter Training 01:56 Aerobic System Reset 03:12 Metabolism And Fuel Shift 04:15 Recovery Becomes Training 05:12 Forever Runner Three Stages 05:55 Better System Not Effort 06:34 Start Your Forever Runner Journey P.S. If you are passionate about running, and you don't want to lose that passion, then getting your copy of my new Forever Runner Method book is the right move. Click this link to get yours: https://foreverrunner.com/ Runners over 50: Pain free running without injury with slow running!

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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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