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. Sep 3

    #59 - Why Some Runners Are Still Strong At 70 (While Most Quit By 50)

    Run Smarter After 50: Beat Burnout by Managing Stress, Not Your Knees Herb explains why some runners keep thriving into their 70s while others quit by 50, arguing the biggest factor is how the brain handles stress rather than knees, genetics, or age. Drawing on eight years coaching older runners, 80+ ultramarathons, and surviving two heart attacks, the speaker contrasts extrinsic motivation (pace, group status, Strava, PRs) with intrinsic motivation (love of running) and says identity-driven, data-tied running can make a bad run feel like a threat, elevating stress hormones, worsening recovery, and undermining aerobic adaptation. Key tools include holding acceptance and change together (adjust to the day instead of fighting reality), using precise language to name sensations (which calms the amygdala), and a quick “three-second check” to locate effort, assess danger vs discomfort, and choose a reality-based response. The challenge is one watch-free, data-free run and a pointer to a Zone 2 aerobic base series for older runners. 00:00 Why Runners Quit 01:10 Extrinsic vs Intrinsic 02:35 When Running Feels Threatening 03:55 Stress Hormones and Burnout 04:45 Accept and Adjust 06:05 Name It Precisely 07:44 The Five Second Check 09:30 Weekly Challenge 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!

  2. Aug 27

    #58 - Running After 60: Why You Shouldn’t Stop (and 5 Ways to Keep Going Strong)

    Don’t Quit Running After 60: 5 Ways to Keep Going Herb “the Forever Runner” argues that runners over 60 should keep running because it supports heart and lung health, works major muscles, maintains bone density (especially for older women), can keep knees and ankles healthier with consistent good form, lowers stress hormones, sharpens the brain and balance, and provides community that supports longevity and independence into later decades. He says runners often quit in their 60s due to pain from recurring nagging injuries and frustration from slowing paces, harder runs, and declining race times. To keep running, he recommends five changes: run slower at a low heart rate to build aerobic fitness, use proper form to reduce joint and ligament stress, prioritize recovery instead of plans for younger runners, add 2–3 strength sessions weekly to counter muscle loss, and adopt a mindset focused on the 80-year-old self rather than younger performance. He invites viewers to join the Forever Running Club with age-specific training, coaching calls, and community for $97 per year after a seven-day free trial. 00:00 Never Stop Running 00:40 Benefits After 60 01:41 Why Runners Quit 02:24 Run Smarter Shift 02:46 Five Keys To Keep Going 03:32 Join Forever Running Club 04:12 Final Sendoff 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. Aug 20

    #57 - Why Consistency Matters More Than Low Heart Rate Training (Runners Over 50)

    In this episode, Herb explains that low heart rate training only works when built on consistent running over months and years, especially for runners over 50. Drawing on his experience (80+ ultramarathons, three heart attacks, and nearly 10 years coaching), he emphasizes frequency, duration, and intensity, recommending easy, comfortable running and noting progress comes in months, not weeks. He advises choosing a realistic weekly schedule—typically three, four, or five days—that you can maintain even during stressful weeks, using fixed run days to remove daily decision-making. On difficult days, a short 20-minute easy run still counts, and missed runs shouldn’t be made up; just resume the next scheduled day. Example weeks show all runs kept easy, with harder work added later after a solid base. 00:00 Why Consistency Wins 00:56 Low Heart Rate Basics 02:29 Herb’s Comeback Story 03:06 Stop Chasing Perfect Plans 03:31 Choose Your Weekly Days 04:32 Coaching Community Invite 05:04 Make the Schedule Stick 06:32 Sample 3-5 Day Weeks 07:49 What Changes Over Months 08:54 Final Takeaway and Wrap 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. Aug 6

    #56 - Running on Beta Blockers: 5 Questions Every Runner Over 50 Asks

    Coaxch Herb shares what he learned after starting a beta blocker, emphasizing he is not a doctor and runners should follow their cardiologist’s guidance. He answers five common questions for runners over 50: you can generally keep running once medically cleared; heart rate will be lower at rest and during exercise (often 20–30%), so old training zones won’t apply; runs may feel harder at the same pace at first because perceived exertion rises, though adaptation often occurs after a couple weeks; performance can slow due to a 5–15% VO2 max reduction, but most easy aerobic training is less affected and longevity matters; and never skip or stop doses to run better because rebound spikes in heart rate/blood pressure can be dangerous—discuss medication adjustments only with a cardiologist. 00:00 Beta Blocker Worries 00:25 Coach Disclaimer 00:50 Runner Backstory 01:20 Can You Still Run 02:19 Heart Rate Drops 03:45 Runs Feel Harder 05:08 Slower and Less Fit 06:35 Never Skip a Dose 07:39 Wrap Up 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!

  5. Jul 16

    #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!

  6. 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!

  7. 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!

  8. 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!

See All (61)

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 

Information

You Might Also Like