Running Longevity with Jeff Korhan

Running Longevity with Jeff Korhan is a podcast for people in their 40s, 50s, 60s and beyond who want to experience the joys and benefits of running. Expect inspiring stories and science-based practices from like-minded runners and longevity experts. Join us to enhance your running journey and discover the remarkable aliveness and longevity this sport promises.

How To Plan And Optimize Training And Recovery 07/29/2025

How To Plan And Optimize Training And Recovery This episode is for runners who want to optimize their training. Recovery is an essential aspect of training. A simple way to optimize it is to plan it with the same care you give to training. Training plans are a guide, and there are many to choose from. The best ones will have sufficient detail to execute a variety of workouts, keeping your training balanced for every training cycle, which is typically 3 weeks long. The benefit of planning in terms of training cycles is that they provide a focus that extends beyond the calendar. This keeps your training fresh and personalized to your needs. These are the typical workouts: Long runs Tempo runs Speed intervals or hill runs Easy runs. Strength and mobility workouts Long runs build your aerobic base, tempo runs teach pacing, speed intervals develop speed, and hill work develops strength and power, while easy runs serve as a form of recovery that promotes measurable gains. In addition to running, most experienced runners also rely on strength or cross-training to activate muscles and supporting tissues for the rigors of running. You should record relevant data from your workouts for analysis and future reference. Your subjective feelings are significant because you know your body better than anyone else, including your coach if you have one. How To Execute Every Workout 1. Honor Its Purpose The most common training mistake is running workouts too fast. We all love to run fast, but to gain the benefits, you must respect the workout’s purpose. 2. Adjust For Conditions If you live in a hot, humid environment, you will need to make adjustments from time to time. If you are older, you may need to extend the warmup on occasion 3. Trust Your Experience A challenging workout is a good workout. It tests your limits, and you grow. The trick is knowing when you are pushing the boundaries too far. 4. Maximize Recovery We all recover differently, so work with the variables to find what works for you. Check out Ep 30 of this podcast for a . 5. Respect The Cycle A running plan is not complete without an interpretation of each workout type and how they work together. That understanding allows for adaptations that respect the training cycle's purpose. If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to and scrolling down to the subscribe box on the right side of the home page. Be safe out there and enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/37599625

Run Your Way: Get Started Running At Any Age 06/24/2025

Protein Needs For Running And Longevity 05/22/2025

Protein Needs For Running And Longevity In this episode, we will weigh in on the debate regarding how much protein is needed to support your lifestyle. I’ll also touch on the benefits of the readily available protein supplements. So, what's all the fuss about? It's not so much about the types of proteins, though that's part of it. The bigger debate is how much one should regularly consume. The federal standards call for daily protein consumption of roughly one-half gram of protein for every pound of bodyweight. Many longevity experts believe these standards fall short of the needs of active adults by at least 50%. A recent addressed the issue, citing experts who agree with the federal standards What’s noteworthy is the commenting experts frequently used qualifying phrases such as "probably enough" and "for most people." Most of us are not concerned with what most people should probably be doing. We're interested in what works for us. Everyone has their desired outcomes, ranging from maintaining optimal health to maximizing strength and endurance. A few weeks after publishing that article, the New York Times hosted a live, online Wellness and Happiness event. Among the featured speakers was longevity expert Dr Peter Attia. As expected, for protein consumption, which are more than twice the federal standards, were challenged. He argues these levels are vital for sustaining muscle mass that inevitably declines with age. Attia supported his opinion with this comment. "Have you ever met a person at the end of their life who said, 'I wish I had less muscle, I just wish I wasn't so strong?" He further defended his position by suggesting we should be more concerned with outputs rather than inputs. This means building and maintaining muscle mass to support strength, balance, and mobility for everyday activities. Experts have recommended more studies, but it could take decades of studies to conclusively prove these results. Instead, we can do our research and make the best decisions possible based on the current science and the outcomes we hope to achieve. Good luck. If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to and scrolling down to the subscribe box on the right side of the home page. Thanks so much for joining me today. Be safe out there and enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/36679305

How To Train The Small Muscles That Support Joints 03/13/2025

How To Train The Small Muscles That Support Joints In this episode, we discuss a topic that seldom gets the attention it deserves. I’m referring to the small muscles and ligaments that support healthy joint function. Unexpected pain when running makes us aware of these tissues. This is usually during the latter stages of a race or workout when weaknesses tend to surface. The following exercises will activate and strengthen the small muscles that support joints. #1. Lateral Weighted Sled Pulls , an invaluable exercise for building the muscles and ligaments that counterbalance our normal running muscles. It’s also safe for rehabbing injuries. Since you are pulling dead weight, it’s nearly impossible to exceed your limits. As a runner, you may be familiar with Carioca footwork drills. Basketball, soccer and football players practice it refine the lateral movement agility skill heir sport demands. Consider combining this technique with lateral weighted sled pulls. . . #2. Mobility Boards A few years ago, I purchased a – which is short for mobility board. It was invented by Jay Dicharry, a well-known physical therapist. I’ll link to it in the show notes. It has a cut-out section into which you insert all your toes except the big toe. This allows for isolating the big toe to train the stability tripod comprised of the big toe, heel, and the ball of the foot. #3. Cossack Squats Cossack squatrs are a classic exercise with lateral movement that challenges the large and small muscles. With any squat, deeper is more challenging. For Cossack squats, deeper also increases the lateral tension on small muscles up and down the leg. A supported version is part of my pre-run routine. . If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to and scrolling down to the subscribe box on the right side of the home page. Thanks so much for joining me today. Be safe out there and enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/35673115

Heart Rate Variability: How To Use HRV To Optimize Training And Recovery 02/25/2025

Heart Rate Variability: How To Use HRV To Optimize Training And Recovery Heart Rate Variability can optimize training, race readiness, and overall well-being. A high HRV indicates greater heart rate responsiveness. It's the ability to quickly increase one’s heart rate for intense training sessions and bring it back down to allow the automatic recovery systems to take over. Training is a type of stress that challenges our bodies to translate it into gains. See graphic below that shows how this affects our HRV. Image credit: There are other stresses in our lives, too, such as day-to-day work and life challenges. They all must be managed to achieve optimal health and fitness, and HRV tracking can help us with that. How HRV Works In Practice Our nervous system consists of a voluntary and an involuntary system. The voluntary system controls the activities we can see, such as running or any other movement. The involuntary system (known as the autonomic system) controls what people cannot see, the activities that need to be automated to ensure our survival, such as breathing, blood pressure, and glucose levels. A high HRV indicates a cardiovascular system with greater heart rate variability to achieve maximum output during intense exercise and minimum heart output during recovery. This is sometimes referred to as a favorable HRV tone. This tone is measured in milliseconds of variability during a one-minute segment. During recovery, the involuntary parasympathetic system does most of the work for individuals with higher HRVs. How To Improve Your Recovery Score We all want to live healthier and happier lives. There will be challenges, but most of the variables or stressors are under our control. In addition to training, quality nutrition and sleep are the most relevant for improving rest and recovery. Here are a few recommendations for increasing your HRV score: Shut off caffeine consumption by early afternoon Minimize alcohol consumption (avoid close to bedtime) Enjoy your evening meal well before bedtime Meditate to reduce mental stress All of this comes down to awareness. As we know, what gets measured gets managed. Tracking HRV and considering the day’s inputs is often enough to shape the respective behaviors for better recovery. If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to and scrolling down to the subscribe box on the right side of the home page. Thanks so much for joining me today. Be safe out there and make 2025 your best running year ever! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/35425270

5 Steps To Optimize Your Training Plan 02/10/2025

5 Steps To Optimize Your Training Plan In this episode, we will address how to optimize your training to make it more intentional. Runners of all experience levels can fall into the trap of running junk miles. This happens when they don't have a running strategy or a plan. When you run strategically, you are more likely to achieve gains. That is, you are more likely to reach your goals. More importantly, that intentional approach will be more balanced and reduce injuries. #1. Develop A Viable Strategy Strategy is not planning. We'll get to planning in a minute. Strategy is identifying the conditions necessary to reach your goals. This includes setting aside the time for training and recovery, acquiring the right gear, optimizing nutrition, and more. These are all conditions that are under your control. Then, there are conditions that you cannot control. However, if you prepare well, you’ll easily manage the impact of these potential challenges. #2. Find a Suitable Training Plan A plan is more than a schedule of workouts. It should explain why each type of workout is used, how it will be executed, and its intended purpose. Better plans include all the classic running workouts: tempo, speed, easy, progression, hills, shakeout or recovery, and so on. This variety seeks to train for specific gains that collectively make you a better runner for the planned race. Don't waste another season faithfully following a plan that won't work. Be sure it aligns with your strategy, strengths, and weaknesses. There’s a lot more to training than mileage. #3. Honor Each Workout's Intended Purpose –Tempo is tempo. That’s its purpose. We practice tempo to lock in a pace, to make it as automatic as possible when we show up nervous or overconfident on race day. If you run faster because you feel it that day, you train your mind and body to do that during your next race. That may work for shorter races, but it could prove disastrous and painful for a half or full marathon. #4. Customize Your Training For Experience And Conditions You don't have to follow the plan to the letter. You may need to dial back the mileage or pace if you are recovering from an injury. Or you may need a longer warmup than is usually called for if you are an older runner. As we noted earlier, there are controllable and uncontrollable conditions. You may have the best intentions and readiness, but if the weather is unusually hot and humid, permit yourself to do what you can and make up the intensity or mileage another day. #5. Use Technology To Inform Your Decisions A journal is one of the most valuable tools for runners seeking to improve their performance and longevity. Every day, we can accumulate valuable data to inform our decisions. In addition to tracking the usual running data, such as mileage, pace, and weather conditions, I track heart rate and to get a sense of how my body responds to my training. Heart rate is a good gauge of general fitness, but it doesn't tell us much about recovery. That's what heart rate variability, better known as HRV does for us. We'll explore HRV and the in a future episode. For now, just know that the HRV technology is invaluable for evaluating your day-to-day recovery to optimize your training intensity. If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to and scrolling down to the subscribe box on the right side of the home page. Thanks so much for joining me today. Be safe out there, and make 2025 your best running year ever! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/35222620

Improve Running Cadence For Efficiency and Power 01/15/2025

Big City Marathon Guide: How To Safely Run Crowded Races 12/06/2024

Big City Marathon Guide: How To Safely Run Crowded Races This episode offers five tips for safely and successfully running marathons and other races that – as we all know -- are becoming increasingly crowded. The energy of these larger races is what makes them so much fun, but when you consider their cost and the training you’ve invested in them, it’s best to show up fully prepared to achieve your goals. #1. Run Like A Pro If you’ve watched marathons or any other races, you’ll notice the pros keep their cool – and you should too. They may get tripped, drop their hydration bottle, but no matter what happens they keep going. #2. Pass Carefully and Decisively Corral crashing is a hotly debated topic nowadays because it's happening more frequently at the larger races. Slower runners are submitting fake qualifying to gain access to the earlier waves, a practice that creates chaos for the majority of runners who then have to pass them. Race organizers need to start addressing this, but until they do, we’ll all have to keep our cool. When you pass, choose your openings carefully and pass decisively to avoid unnecessary confrontations. If you must cross into someone’s path, wait until you have two strides on the runner you are passing. If someone does begin to cut you off, signal your presence with a light touch on their shoulder. #3. Look Ahead For Turns and Stops Most automobile accidents happen at intersections, and the same is true with running. Look ahead during your race for upcoming turns and hydration stops to position yourself for them in advance. , this practice, known as running the tangents, will efficiently connect the dots to those destinations and save valuable time. #4. Use Pace Groups If They Work Many groups can be paced unevenly. So, use them for what you can get out of them. Most will be steady in the early miles, and that may be enough to get you off to a good start. Running with larger pace groups can be challenging because the group tries to pass as a single unit, and that’s just not possible with other runners on the course. So, expect a fair amount of stutter stepping to avoid runners as the pack repositions itself from time to time. #5. Watch Out for Spectators One of the hazards of running marathons is spectators unexpectedly crossing the streets. I’ve managed to avoid several near collisions by using a simple technique. If you see someone who is trying to cross, get their attention by raising your hand with an open palm to signal them to stop. It works beautifully. Like everything else we discussed in this episode, it’s one way to take control of your safety and the outcome of your race. If you enjoyed this episode, please subscribe by going to and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab at /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/34314980

Backward Walking Benefits For Runners 11/20/2024

Backward Walking Benefits For Runners If you are familiar with Blue Zones, you may already know backward walking has been an accepted practice in Asia for hundreds of years. It’s part of the culture throughout the region, but not so much outside of it. You may feel uncomfortable at first, but you’ll get over that quickly as you realize its many accessible benefits. In this episode we focus on three key benefits. #1. Enhanced Balance and Coordination You immediately notice something when you begin walking backward. You feel strange at first, but soon your body becomes more aware of how it moves and its relationship with the space around it. Our coordination, body balance and space awareness enable us to safely move and adapt in the moment. This proprioceptive awareness is a skill all elite runners share, and backward walking will help you enhance yours. #2. More Efficient Warmup and Recovery Every runner knows the most common running injuries are plantar fasciitis, Runner’s Knee, and Achilles tendonitis. Backward walking greatly reduces the risk of these injuries, and helps you recover if you already have them. Practicing backward walking for 100 yards or so just before running is enough to realize these benefits. As you do this, be aware of extending your knees over the toes, as it’s from this movement that most of the gains are derived. 3. Increased Power and Mobility One of the cardinal rules of strength training is that you work opposing muscles to keep everything in balance. Just as a bench press counterbalances with rowing that works the opposing back muscles, backward walking counterbalances with forward walking and running. You can imagine that after a lifetime of walking and running forward, you have weaknesses in your glutes and hamstrings. If you really want to bulletproof your legs from potential injuries, there’s nothing that mirrors forward walking like backward walking. If you enjoyed this episode, please subscribe by going to and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab at /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/34038297

Start Here: Mobility Is Your Path To Pain Relief 11/07/2024

Start Here: Mobility Is Your Path To Pain Relief Pain and injuries are part of life for active people. The true goal is maximizing mobility. This is what prevents injuries and makes pain an infrequent visitor. There are two components to mobility: Flexibility and the strength to control it through a full range of motion. If you are over 40 years old, many experts will tell you it’s impossible to regain 100% mobility. However, I’ve experienced it myself in my 60s and promise you can too. Years of physical therapy helped, but old injuries kept resurfacing until I developed the protocol I’m about to share. #1. Assess The Situation #2. Gradually Restore Mobility #3. Strengthen Supporting Tissues When you experience pain, tightness or any kind of reduced mobility, the first thing you want to do is introduce gentle movements. Move the body to increase blood flow to the affected areas. This also activates synovial fluids to lubricate joints. These systems bring nutrients to the injured area and remove waste products. Every injury involves some degree of swelling. It will subside when its job is complete, and you can help it by moving the muscles, tendons, ligaments and associated tissues that support joints. Your issue may not directly involve a joint, an ankle, knee or hip, but it’s nearly 100% likely that it’s connected to one or more of them. A joint that regularly experiences a full range of motion is a healthy joint. When our joints don’t move properly, the body compensates by recruiting muscles and ligaments in a way for which it wasn’t designed. We call this a workaround. As you continue down the road to recovery, you want to challenge the joints to build the supporting tissues. You can accomplish this by practicing only one exercise. It’s the squat – but I’m going to give you three versions for variety. Why the squat, you may wonder? It’s the one movement that challenges your feet, ankles, knees, hips, core, lower and upper back, and everything in between. Everyone should practice the deep resting squat daily to promote longevity for running and general living. Here are the most essential squats, from basic to more advanced. #1. (image below) #2. #3. If you enjoyed this episode, please subscribe by going to and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab. /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/33837367

Peak Performance: Tapering Secrets for Race Day Success 09/20/2024

Peak Performance: Tapering Secrets for Race Day Success Tapering is gradually reducing training volume while maintaining intensity in the final weeks before a race. This allows the body to recover from fatigue and stress while retaining fitness and sharpness for race day. Most experts agree on a taper period of 3 weeks for a marathon, and proportionately less for shorter races. This is a how-to episode that addresses three tapering secrets in the order one would typically focus on them. However, my recommendation is to keep all three in mind throughout your taper. #1. Maintain Intensity and Reduce Volume You want to reduce your mileage by 20-25% during the taper. For many runners, this would be something like 40-50 miles at three weeks out, then 30-40 the following week, and 20-30 for race week. Then, and this is important, make those reduced miles quality miles by maintaining intensity. The overall taper effort should be enjoyable. Make this a playful period, a celebration of your hard work, and a preview of how you will perform on race day. The intensity keeps your mind and muscle fibers fresh. The reduced mileage allows muscles, joints, and connective tissues to fully recover. Examples of reducing volume but maintaining intensity are trimming your marathon pace tempo run from 6 to 4 miles, or possibly a pair of 2-mile tempo segments with a 1-mile jog between them. The goal is to lock in the feeling of running at the tempo pace without taxing the body more than necessary. #2. Replenish and Refresh Your Body and Mind The body and mind work together as one. You cannot be sharp on race day if you are mentally fatigued. Since a marathon is more mental than physical, be intentional about relaxing your mind during the taper. Get to bed earlier and take naps. Practice some yoga and meditation. Race anticipation can create anxiety, but that anxiety can be managed by giving your mind and body what they need, hydration, nutrition, rest and sleep. Focus on those functions and protect your mental state by doing what gives you confidence. Finally, be sure to practice easy body movements to lubricate tissues and encourage blood flow that circulates nutrients and flushes out metabolic wastes. For more on this, check out this podcast’s . #3. Visualize and Rehearse Race Strategy and Readiness This is the ultimate secret to your racing success. The months of training are nothing more than potential gains. You must take the additional steps of translating them into real gains with planning. This is what professional runners do. They practice daily visualization to put their minds at ease, imagining different scenarios and how they may play out. The science is clear about this – our minds don’t distinguish between visualization and direct experience. So, if more experience is valuable, you can get it with visualization. How do you want to feel on race day, strong, fresh, and confident? One way to practice this is to view your taper workouts as sections of your race. For example, slow miles reflect the beginning of the race, tempo miles the middle, and faster intervals the closing stretch. If you enjoyed this episode, please subscribe by going to and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab. /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/33144352

Two Foods For Running Recovery And Longevity 09/11/2024

Two Foods For Running Recovery And Longevity Nutrition is a sensitive topic, and I respect that. We all have our beliefs, habits, and food preferences. My purpose is not to change your diet, but to help you make the best choices for your desired lifestyle as it relates to running and longevity. So, let’s discuss a couple of foods with unique properties. One is a food that most of us wouldn’t even consider a food. The other is a category of vegetables with unique longevity properties. Let’s start with the category because you know these vegetables, but the seldom discussed category is what sets them apart. #1. Cruciferous Vegetables Cruciferous vegetables are a category that includes broccoli, brussels sprouts, cauliflower, cabbage, and kale. They are all composed of glucosinolates, sulfur-containing compounds unique to this family of plants. When consumed, glucosinolates are broken down into cancer-fighting properties. So, if you plan to age long and well, these foods should interest you. #2. Flaxseed Flaxseed is not what most people would consider a food, but that should change once you understand its nutritional profile. You should purchase flaxseed crushed, in a meal form, to readily access its benefits. a. Rich Source of Omega-3 Fatty Acids Flaxseed is one of the richest plant sources of Omega-3s. These are the essential fatty acids that the body cannot produce on its own, so they must be obtained from the diet. Omega-3 fatty acids have been shown to reduce inflammation and muscle and joint pain, while speeding up recovery time. That alone should be enough for runners to consider adding it to their daily diet. b. Plant-Based Source of Good Fats Flaxseed replenishes the good fats that are vitally important for endurance. These good fats also contribute to our HDL cholesterol – that’s the good cholesterol that maintains healthy blood pressure, and lowers triglyceride levels. c. Source of Cancer-Fighting Lignans Flaxseed is one of the best sources of lignans, which are cancer-fighting plant compounds with antioxidant properties. Lignans have proved beneficial for reducing, and more importantly, reversing both breast and prostate cancer. Flaxseed is high in all but one of the nine essential amino acids our bodies need for protein synthesis. The effects of nutrition are cumulative, and higher value foods matter. For example, research proves that eating healthy foods such as broccoli side by side with less than . If you would like to study flaxseed and cruciferous vegetables further, you’ll find more resources than you can imagine at . If you enjoyed this episode, please subscribe by going to and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab. /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/32994497

Rest and Recovery: A Runner’s Guide To Sleep 08/29/2024

Rest and Recovery: A Runner’s Guide To Sleep All your training works together to produce desired results. Runners respect this and do their homework on training plans, nutrition, and the nuances of running shoes, to name a few. Yet, when was the last time somebody asked you about your sleeping habits? Maybe it's because that’s considered too personal. However, it’s something we should inquire about because it’s vitally important for maximizing the value of all the other inputs. #1. Establish Your Baseline Only you know how many hours of sleep you really need. This may not be possible on weekends before early morning long runs, but a late morning or afternoon nap should come close to making up the difference. #2. Respect Your Limitations Getting in bed by a specific time sets the routine and conditions your sleep system. Later than that compromises the quality of your sleep, thereby resulting in some fatigue the next day. Find what works for you and refine your practice as necessary. #3. Back Away from Media The goal is to tune into your body and mind before bedtime. Light stretching or yoga are ways to encourage this. For non-practitioners, the primary purpose of yoga and meditation is bringing your attention inward. For more details on body awareness, check out . #4. Consider Natural Supplements Magnesium Threonate and L-Theanine are two supplements commonly recommended for improving sleep. Magnesium Threonate has the unique quality of crossing the blood-brain barrier, which provides additional benefits – one of them is improving sleep quality. L-Theanine is an amino acid commonly found in tea leaves, particularly green tea. Please do your research and/or consult with a physician familiar with your medical history before taking these or any other supplements. 5. Avoid Time Awareness Time awareness creates anxiety. Just changing your environment may be enough to reset, but doing some stretching or yoga will help to reconnect the mind with the body. My view is that struggling to sleep means the mind and body are disconnected. Your mind is somewhere else, it’s distracted. So recenter it. If you enjoyed this episode, please subscribe by going to and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab. /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/32798167

How To Plan And Run Your Personal Best 08/16/2024

Specialized Recovery Tools For Older Runners 08/08/2024

Running Motivation: How To Maximize Your Fun And Potential 08/01/2024

Running Motivation: How To Maximize Your Fun And Potential Legendary marathoner Eliud Kipchoge has this to say about a frequently asked question: Do you always feel motivated to run? “I struggle with motivation sometimes, but I always try to have a positive thought, that I will enjoy the run.” That’s great advice because we all face the same challenge. We get tired of the running routine. The challenge isn’t so much about boredom, but that our minds are drifting. Keep Your Head In The Game If it’s hot or humid, we recall perfectly cool days and compare them with this one. Resisting those outside thoughts is often referred to as keeping your head in the game. It's easy to fall into the habit of running junk miles. When you run mostly junk miles, your running lacks purpose. We rationalize that we are getting the job done, even if we are not enjoying the process. The problem is that having fun is one of the best ways to maximize your running potential. Unless you answer to a coach, then you are the boss of your running. To stay motivated, commit to a structured training plan with tempo runs, intervals, and easy, regular, and long runs. Use Deliberate Play Adam Grant explores deliberate play in his book, . Deliberate play injects fun into skill-building activities. This transforms working out into a source of joy, and that maximizes productive outcomes. NBA superstar Steph Curry uses deliberate play. He’ll invent games like scoring 21 points in a minute to help him practice his footwork speed and agility. Every time he works that drill, he improvises to find different ways to score the points, and that makes every day different, fresh and productive. That’s the difference between play and practice. Listen to the episode to learn how structured training builds physical and mental strength. You'll also discover ways to add variety to easy runs with deliberate play. Running Drills and other running drills. . It's subtle, so you have to look for it. At 81 years, he's a great example of running longevity. , by Mark Coogan If you enjoyed this episode, please subscribe by going to and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab. Thanks so much for joining me today. Be safe out there and enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/32388042

How To Avoid Running Injuries and Say Goodbye To Pain - Part 3 of 3 07/25/2024

How To Avoid Running Injuries and Say Goodbye To Pain - Part 3 of 3 Today we will address what to do after running to fix your pain points and put the brakes on what’s causing your injuries. If you missed parts 1 and 2, please check them out for context and continuity. They include practices that will help you and . Post Workout Nutrition The first thing you should do after every workout is hydrate and refuel. Refueling within 2 hours after a run with high-quality carbohydrates and proteins is crucial for optimal recovery. This practice helps replenish glycogen stores, supports muscle repair, and enhances overall recovery. Post Workout Rehabilitation This may be the most important practice for avoiding injuries. We’ve touched on it in previous episodes, but let’s break it down so that you understand not just what to do, but why. When you have injuries that lead to chronic muscle or joint problems, it’s because the tissues have not fully returned to their original state. What used to be perfectly aligned muscle fibers are now a tangled mess. This is further complicated by the surrounding fascia tissues, which are in a similar state. The tissues have healed, but not as they once were. They need to be “remodeled” to return them to as close to their original state as possible. This is a time-consuming process of stretching to the point of plasticity, slightly beyond the tissue breaking point. Maintaining A Running Journal The final post-running recommendation is keeping a running journal. The act of recording your workouts is a time-honored practice. It’s a ritual that will ensure your running longevity. I recommend using an app such as Evernote or Notion that you can access anywhere. You’ll discover what matters to you over time and your entries will evolve to accommodate your needs. The essentials I record are mileage, overall pace, and weather conditions. Over the years I’ve added average heart-rate to get a sense of my fitness. More recently I’ve added the percentage of time in Zone 2, another fitness indicator you can learn more about in . If you enjoyed this episode, please subscribe by going to and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab for that. Thanks so much for joining me today. Be safe out there and enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/32295317

How To Avoid Running Injuries and Say Goodbye To Pain – Part 2 of 3 07/20/2024

How To Avoid Running Injuries and Say Goodbye To Pain – Part 1 of 3 07/14/2024

Two Road Racing Tactics For Saving Time and Energy 06/27/2024

How To Bulletproof Your Knees For Running: The Knees Over Toes ATG Split Squat 06/20/2024

Reverse Sled Pulls And Backward Walking: What Runners Need To Know 06/13/2024

Running In Heat And Humidity – Tips For Adapting And Staying Cool 06/06/2024

Returning To Running After 50: What You Need To Know About Blood Flow and Body Awareness 05/24/2024

Returning To Running After 50: What You Need To Know About Blood Flow and Body Awareness When you think about it, everyone has been a runner at some point in their lives. So, when people say to me, “I’d like to get started running.” What they really mean is getting their current body reacquainted with running after years of being busy with other activities, such as raising a family and building a career. If there is one truth about running ability, it’s this: Use it or lose it. This becomes more important as we age. In addition to the loss of fitness and mobility, our metabolic systems naturally decline. This is inevitable, but you can regain much of what you have lost and more. It’s takes time and work, but it’s worth it. Before we get to how this works, I want you to remember two key points that every runner should respect when they start running again: Blood flow Body Awareness Blood flow is why you warm up before running. Getting the blood flowing activates all kinds of beneficial processes. Running increases blood flow too, but you need to get it moving first to moderate the transition to running. Then, do it again after every run. We call this cooling down. Sometimes you will hear professional runners say their bodies are “accepting” their training. This means they are making gains and experiencing minimal discomfort. The key to this is moving the body before and after every run to move those fluids to where they can do their job. Body awareness is vital when returning to running. Just focus on being aware of your body and the signals it’s sending you, without judgement. This is known as proprioceptive awareness. Proprioception is the body’s ability to sense its positions and movements. We discussed this in detail in If you are enjoying this podcast, I’d really appreciate a review on iTunes or Spotify. Just go to and navigate to the “Rate Show” tab. Enjoy your next run! /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/31459142

Micro-Dosing: How Older Runners Can Fit Strength Training Into Their Schedule 05/15/2024

Micro-Dosing: How Older Runners Can Fit Strength Training Into Their Schedule Every runner knows that they need to do strength training to minimize and recover from injuries. This is especially critical for older runners who lose muscle mass with age. The older you are the more important strength training becomes for your running practice. Many runners say they have no time for strength training. They wonder how to fit it into their schedule. This isn’t surprising because most training plans for runners do not include strength training. When I returned to competitive running seven years ago, I came across Jay Dicharry’s book, Anatomy For Runners. Jay is well-known as one of the top physical therapists for runners and other endurance athletes. I was fascinated with how he broke down strength training to the cellular tissue level. He methodically explains how holding a stretch for a minimum of three minutes is equivalent to what happens when we load muscles with weights. The muscles, ligaments and other tissues experience micro tears that initiate the building process. The key to this is micro-dosing your strength training to make small, but consistent gains in strength and mobility. Using only body weight, you are loading the muscles and extending your range of motion to just slightly beyond the comfortable range. That range is extended with each session. There’s one more aspect to this practice. You can start with support, such as holding onto a railing or wall, then advance to no support as you heal and get stronger. Ultimately, you add load with dumbbells or another form of resistance to progressively gain even greater strength and mobility. Over a period of months those teeny, little gains accumulate. As a result, you'll be able to add more load with additional reps, sets, and weights, typically dumbbells, to take the training to the next level. Recommended Exercises 1. – There is no exercise more powerful than this for runners. If you can get and stay in a deep squat for 3 minutes daily, progressing from support to no support, you’ll notice your foot, ankle, knee and hip strength and mobility skyrocket within a few months. 2. Toe raises – with legs extended and legs slight bent. There are two muscles in the calves, so you’ll need both exercises to train the respective muscles. 3. Tib raises – this exercise counterbalances toe raises. The tibia anterior is in front of the calves. It’s a frequently neglected muscle that absorbs much of the impact of running. 4. The ATG Split Squat – This is a single leg, deep squat that strengthens knees, hips and ankles. It’s compression of the knee joint activates synovial fluid to get it circulating throughout the joint to protect it from the demands of running. I hope you find value in this episode. If you have questions, please reach out to me by first subscribing to our newsletter at . After that you can hit reply to start a conversation. /episode/index/show/8623bee6-455e-4af4-b71d-fd4be576b57b/id/31313127

Happy Feet: Foot Mobility and Training for Running Strength and Injury Prevention 05/01/2024

Zone 2 Training: How It Enhances Metabolic Health And Running Longevity 03/16/2024

How To Fuel For Marathons And Long Training Runs 02/26/2024

Muscle and Fascia Pain: What Older Runners Need To Know 02/07/2024

Running Shoes Are Tools: Buying Tips for Avoiding Injuries 01/22/2024

Running Longevity with Jeff Korhan

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