Running Longevity with Jeff Korhan
by 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.
Episodes
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Joint Pain Relief Through Full Range Of Motion
This episode is for runners who have tried everything to free themselves from chronic joint pain, such as shin splints or arthritic pain. If that describes you, the solution may be a strength training technique known as end range loading. When you have the benefit of full range mobility, you have...
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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...
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Run Your Way: Get Started Running At Any Age
This episode is for runners who want to experience the joys and benefits of running. It's your guide to starting strong, staying motivated, and discovering what running means to you—right now. If you're in your 30s, 40s, 50s, or beyond and wondering if now's the right time to get serious about...
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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...
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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...
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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...
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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...
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Improve Running Cadence For Efficiency and Power
When you run in icy conditions you are forced to use better running mechanics, because not doing so increases your chances of slipping and falling. When your weight is centered and balanced, you are more efficient and less prone to injuries. Watch videos of Eliud Kipchoge to get a better...
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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...
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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…
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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…
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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...
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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…
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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…
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How To Plan And Run Your Personal Best
It's important to set realistic running goals and follow a race strategy to achieve them. Strategy is often confused with planning. Strategy is determining in advance what must be true to achieve your goals. In addition to training, you may need to make lifestyle changes, such as getting more…
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Specialized Recovery Tools For Older Runners
I have enjoyed the benefits of these tools for years, but have no affiliation with the companies that provide them. See below for links to the respective providers. The two handiest tools for traveling are the Naboso ball and the mini-roller. Those and a stretch band for muscle flossing take care...
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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.…
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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 reduce pain before and during your run. Post Workout...
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How To Avoid Running Injuries and Say Goodbye To Pain – Part 2 of 3
Everyone wants to run, but many resist the work it takes to run safely. As we age, we must be intentional about movement to keep our bodies in a state of readiness for activity. Warming Up Let's start with warming up. In the previous episode, we discussed a pre-bedtime routine that moves the body...
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How To Avoid Running Injuries and Say Goodbye To Pain – Part 1 of 3
Since recommitting to road running and racing at age 59, I've extensively researched and tested methods for avoiding pain and injuries. As the audience for Running Longevity Lab has grown, I'm often asked for my routine for avoiding injuries. You will get that in this 1st of a 3-part series. My...
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Two Road Racing Tactics For Saving Time and Energy
Our job as intelligent human beings is to run our best race by strategically planning it. In this episode you'll learn two tactics with the potential to shave, not seconds, but minutes off your half or full marathon times. And they are useful for shorter races too. There are no costs, no...
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How To Bulletproof Your Knees For Running: The Knees Over Toes ATG Split Squat
If you are beyond 50 years, it's likely you've been taught to perform squats incorrectly. The standard was to never go deeper than legs parallel to the ground. Anything deeper than that was said to "ruin your knees." Stopping knee flexion at that pressure point creates unnecessary stress for the...
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Reverse Sled Pulls And Backward Walking: What Runners Need To Know
Runners of all ages struggle with committing to strength training. Yet, the time comes when the regular reminders they get from sore ankles, knees, and lower backs pushes them to it. If I could only do one strength exercise, it would be reverse sled pulls. Unlike some strength exercises, it's...
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Running In Heat And Humidity – Tips For Adapting And Staying Cool
It's that time of the year when more of us are likely to encounter hot and humid conditions. My feeling is you should not completely avoid these conditions, because you may encounter them again at an important race. Thus, it's helpful to learn how you adapt. In his bestselling book, Why We Run: A...
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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…
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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…
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Happy Feet: Foot Mobility and Training for Running Strength and Injury Prevention
This Running Longevity episode will break down the optimal running foot movement and provide exercises to bulletproof your feet. Our feet are one of our greatest sources of injuries. Many of the muscles, tendons and ligaments in your feet extend up to your ankles, knees, and hips. Thus, any...
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Zone 2 Training: How It Enhances Metabolic Health And Running Longevity
Regular aerobic exercise that builds and maintains healthy mitochondria is key to sustaining longevity. Known as our body's engines or powerhouses, mitochondria are responsible for converting fuel into energy that powers our daily activities. Global metabolic health expert, Inigo San Milan, PhD,...
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How To Fuel For Marathons And Long Training Runs
In this episode we break down the practices successful elite and amateur runners are using to fuel before, during, and after marathons and the longer training runs leading up to them. This seems to be a sensitive topic for some people, based on conversations in online running groups. This may be...
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Muscle and Fascia Pain: What Older Runners Need To Know
The scientific understanding of fascia is still evolving, and we are discovering that its role is quite complex, but for now, the general understanding is this: Fascia is a band or sheath of connective tissue that separates and binds together muscles, organs, and other soft structures of the…
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Running Shoes Are Tools: Buying Tips for Avoiding Injuries
There is no gear more important to this sport than running shoes that translate our skill and training into productive outcomes. Running shoes protect and support, but those qualities are secondary to making us faster, stronger, and less prone to injuries. To put this into perspective, this means...
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Proprioception: Your Self-Coaching Friend And Guide
Proprioception is the body's ability to sense its position, movement and action. It involves the coordination of sensory feedback from nerves within the muscles, tendons, and joints, as well as from the inner ear's balance systems. This system allows us to move without having to consciously think...
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Warm Up To Prevent Injuries And Maximize Performance
If you are a lifelong runner, you may remember the days when you were young and nimble, and warming up wasn't necessary. However, as we get older, warming up becomes vitally important for preventing injuries and maximizing performance. These are your goals when warming up: #1. Warm up the entire...
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Run Slow To Run Fast And Free
My goal with this podcast is simple: Help you achieve your running goals, regardless of your age, experience, or level of skill. So, let's get into this week's expert tip. One of the toughest lessons for runners is learning to slow down when training so that our bodies can adjust to its demand....
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Running Longevity with Jeff Korhan
Running Longevity with Jeff Korhan is a podcast for people who want to experience the joys and benefits of running in their 40s, 50s, 60s and beyond. Expect inspiring stories and science-based practices from like-minded runners and longevity experts. Join us to enhance your running journey and...
About this show
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.
Hosted by
Jeff Korhan