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. 10H AGO

    # 47: The Cadence Mistake Destroying Your Heart Rate Zones

    In episode 47 of the Forever Runner Podcast, host Herb Reeves explains that many runners who can’t stay in low heart-rate zones may be limited by low cadence and overstriding rather than poor fitness.  He describes discovering his own form issues during low heart-rate training and adopting the Pose method—upright posture, foot landing under the body, and short, quick steps.  Reeves gives three reasons to raise cadence: it reduces joint pounding and braking forces (citing a University of Wisconsin finding that a 10% cadence increase cut hip and knee loading by over 20%), it improves running economy to make Zone 2/low heart-rate running possible (referencing research by Jonathan Foland and Dr. Peter Attia’s Zone 2 emphasis), and it can extend running longevity, supported by a long Stanford study of runners over 50.  He outlines an “eight-minute cadence reset” drill sequence and recommends gradually increasing cadence in small weekly steps using a metronome. 00:00 Heart Rate Spikes Fast 00:37 My Low HR Struggle 02:19 Reason 1 Save Your Joints 04:15 Reason 2 Unlock Zone 2 06:32 Reason 3 Run for Decades 08:21 Fix Cadence Pose Basics 10:04 Eight Minute Cadence Reset 12:07 Progress Slowly and Stick 12:55 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!

    15 min

  2. APR 16

    #46 - Older Runner? Your Training Plan Might Be Destroying Your Body

    3 Reasons Older Runners Need Age-Appropriate Training  Host Herb Reeves explains why runners over 50 should avoid generic training plans and use age-appropriate methods to keep running for life.  He gives three reasons: (1) generic plans can destroy the aerobic base in older runners by stacking hard efforts too often, contributing to aerobic deficiency syndrome; he recommends low heart-rate training using Dr. Phil Maffetone’s 180-minus-age guideline and slowing or walking when heart rate rises. (2) generic plans ignore longer recovery needs after 60, where recovery may take days; he suggests a reduced-load recovery week every fourth week and monitoring waking heart rate for signs of under-recovery. (3) race-focused plans prioritize short-term events over long-term durability, increasing cumulative overuse injury risk; the  Forever Runner Method emphasizes months of base building plus strength and mobility, measuring progress in years. He invites listeners to get his book at foreverrunnermethod.com. 00:00 Why Older Runners Struggle 00:35 Age Appropriate Training 01:27 Protect Your Aerobic Base 03:26 Low Heart Rate Fix 04:38 Recovery Is Training 06:33 Build Recovery Weeks 07:09 Think Beyond Next Race 09:11 Forever Runner Method 10:03 Quick Summary And Next Steps 11:22 Get The Book 12:00 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!

    12 min

  3. APR 9

    #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 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 min

  4. 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 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 min

  5. 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 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!

    10 min

  6. 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 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!

    10 min

  7. 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 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 min

  8. 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 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 min
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Ratings & Reviews

5
out of 5
4 Ratings

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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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