The Forever Runner

In this episode of the Forever Runner podcast, host Herb interviews Stacy Revel, a local trail runner who just completed the daunting Arizona Monster 300 Mile Trail Race. Stacy shares her inspiring journey from starting running in 2016 to becoming a seasoned ultra-runner with participation in races like Bigfoot 200 Miler and Concordia 250 Miler. She recounts her experience during the 300-mile race, including the challenges she faced such as navigating unmarked trails, dealing with extreme heat, and overcoming physical pain. Stacy also discusses the importance of the running community, the mental strategies required for ultra-racing, and her plans for future adventure runs. For more insights specifically for runners in their 50’s, 60’s, & 70’s. Go to ForeverRunner.com and sign up for my FREE Weekly Newsletter.Time Stamps:00:00 Introduction and Guest Welcome 00:46 Stacy's Running Journey Begins 01:03 First Ultra Marathon Experiences 09:02 The Bigfoot 200 and Other Races 12:43 Training for the Monster 300 15:19 Logistics and Challenges of the Monster 300 23:03 Overcoming Obstacles and Finishing Strong 35:10 A Joyful Race Experience 35:43 Navigating the Final Miles 36:19 Unexpected Support and Emotional Moments37:34 Reflecting on the Race 38:00 Race Results and Achievements 39:00 Mindset and Mental Challenges 42:42 Future Plans and Upcoming Races Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner Podcast, host Herb, a longevity coach and heart attack survivor, discusses the importance of reactivity—our body's ability to react and recover from a loss of balance—as we age. Drawing from insights on aging well and causes of death for seniors discussed by Dr. Attias, Herb emphasizes the significance of maintaining reactivity to prevent falls, a common issue leading to severe injuries for those over 65. He explains the role of type two a muscle fibers in recovering from falls and suggests strength training and specific movement pattern exercises to fortify these muscles. Herb advocates for pickleball as an effective cross-training activity for older runners, highlighting its benefits in improving lateral movement, explosive movements, and reaction reflexes. Tune in to gain valuable tips and learn how pickleball can help you stay active and healthy as you age. 00:00 Introduction to Reactivity and Longevity 00:59 The Four Horsemen of Aging 02:30 The Fifth Horseman: Accidental Death 03:18 Understanding Reactivity and Strength Training 05:54 The Role of Pickleball in Building Reactivity 07:01 Conclusion and Weekly Tips Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner podcast, host Herb the Forever Runner, tackles common myths about running for individuals over 50.Herb debunks five myths, including the impossibility of starting running post-50, running's negative impact on joints, the necessity of daily running, the inability to compete, and the challenge of improving speed.Listeners are advised to invest in proper running shoes, start with brisk walking, set realistic goals, and incorporate strength training. Herb emphasizes the importance of rest days and proper running form, encouraging runners to join local races and running clubs. Age should not be a barrier to enjoying running and maintaining an active lifestyle.For more insights specifically for runners in their 50’s, 60’s, & 70’s. Go to ForeverRunner.com and sign up for my FREE Weekly Newsletter.Time Stamps:00:00 Introduction to Running Myths for Over 50s00:50 Getting Started: Tips for New Runners Over 5002:38 Myth 1: Age is a Barrier to Running04:11 Myth 2: Running is Bad for Your Joints05:17 Myth 3: You Need to Run Every Day06:17 Myth 4: You Can't Compete After 5007:30 Myth 5: You Can't Improve Your Speed07:40 Conclusion and Encouragement Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner podcast, host Herb discusses Dr. Phil Maffetone's updated MAF formula to optimize heart rate for maximum fat burning tailored for training runs. Herb explores the importance of fat as an energy source, the benefits of low-intensity exercise for endurance and health, and provides practical adjustments for older runners. Key updates include adjustments for chronic stress and being over fat, and an innovative 'Reverse MAF' approach to help older runners find their optimal training heart rate. Visit foreverrunner.com for more insights. 00:00 Introduction to Fat Burning Training 00:34 Understanding Maximum Aerobic Function (MAF) 03:36 The MAF Formula Explained 05:25 New Updates to the MAF Formula 07:06 Challenges for Older Runners 09:34 Reverse MAF Approach for Older Runners 11:26 Conclusion and Additional Resources Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode, Herb recaps his significant events of 2024, including retiring from trail race directing and dealing with a major heart attack that thwarted his Boston Marathon plans. He shares highlights like a relay event organized by his running group and a challenging 50K race. Despite setbacks from a foot ulcer, he outlines his goals for 2025, which include qualifying for the Boston Marathon, pacing at the Western States 100 miler, and running the Waldo 100K. Herb also introduces a new video series documenting his marathon training over the next 20 weeks. 00:00 Introduction and 2024 Recap 00:36 Early 2024 Highlights 02:01 Heart Attack and Recovery 03:39 Challenges and Setbacks 05:32 Looking Ahead to 2025 05:51 2025 Running Goals 08:16 Marathon Training Series Announcement 09:05 Conclusion and Subscribe Get full access to Forever Runner at www.foreverrunner.com/subscribe

#24 -Transform Your Metabolism with Coach Darcy Hawxhurst: The Carb ChallengeIn this episode of the Forever Runner podcast, host Herb welcomes back Coach Darcy Hawxhurst, creator of the Vibrant Woman Community, to discuss her annual Free Carb Challenge event. Darcy shares her personal experiences, including overcoming challenges when her house was damaged by a tree, and emphasizes the importance of taking control of one's health and metabolism. Herb and Darcy delve into the benefits of switching your body from a carb-craving, sugar-burning state to a fat-burning metabolism in just two weeks. They explain the importance of understanding your carb tolerance and outline the two-week carb challenge. Darcy also provides insights into the physiological effects of carbohydrate intake and offers guidance on how to maintain a healthy, balanced lifestyle through proper nutrition and exercise. This episode aims to inspire listeners to join the carb challenge, enhance their well-being, and experience newfound metabolic freedom. Time Stamp:00:00 Introduction and Weight Loss Promise 00:20 Welcome to the Forever Runner Podcast 00:50 Darcy's Life Update and Health Insights 01:54 The Power of Choice in Health 04:12 Understanding Carb Challenge Benefits 05:51 Herb's Experience with Carb Challenge 08:28 The Science Behind Metabolic Shifts 10:30 Impact of Carbohydrates on Health 19:38 Stages of Carbohydrate Intolerance 23:24 Understanding Carbohydrate Tolerance 24:13 The Brain's Need for Glucose 25:02 Impact of Exercise and Nutrition on Brain Health 25:48 The Two-Week Test Explained 28:18 Foods to Avoid During the Two-Week Test 29:58 Foods to Enjoy During the Two-Week Test 32:00 Measuring Success and Adjusting Your Diet 34:40 Support and Community During the Challenge 36:56 How to Sign Up and Get Started 40:25 Final Thoughts and Encouragement Get full access to Forever Runner at www.foreverrunner.com/subscribe

#23 - Just Running Slow Doesn't Work: The Power of the 30-Second Rule. In this episode of the Forever Runner podcast, host Herb the Forever Runner talks with physical therapist Eric Lehane about the transformative 30-second rule for boosting power in senior runners. The conversation focuses on the significance of fast-twitch muscle fibers, the effects of aging on muscle power, and exercises to enhance strength and prevent falls. Emphasis is placed on injury prevention, tissue tolerance, and efficient workouts through body weight exercises. Practical tips are provided for integrating micro workouts into daily routines, avoiding the need for gym memberships or special equipment. Additional resources are available on the Gaitway Group website, YouTube channel, and Medium articles.00:00 Introduction and Guest Welcome00:46 The 30-Second Rule Origin Story04:00 Understanding Muscle Fiber Types05:46 The Importance of Power-Based Exercises08:45 The 30-Second Rule Explained10:39 Examples of Power-Based Exercises12:07 High-Intensity Interval Training (HIIT) for Fast Twitch Muscle Fibers13:00 Modifying Exercises to Fit Your Fitness Level14:26 Quality Over Quantity in Training17:00 Micro Workouts: Integrating Exercise into Daily Activities19:28 Bodyweight Exercises: The Key to Strength and Power21:11 Encouragement for Seniors to Stay Active22:01 Conclusion and Contact Information Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner podcast, Coach Herb welcomes Brad Carlson, a certified health coach, spiritual practitioner, author, and speaker, who shares his transformative journey from being overweight to achieving holistic health. Brad discusses his experiences and insights on attaining sustainable wellness by setting meaningful goals that go beyond physical fitness. He emphasizes the importance of overcoming fear and ego, adopting a holistic approach to health that includes mental, emotional, and spiritual well-being, and reconnecting with one's true identity and purpose. Key strategies such as self-belief, self-love, journaling, and the 'five whys' technique are highlighted as tools for addressing personal barriers and achieving a balanced, joyful, and healthy life. Brad also touches on overcoming addictions and offers advice from his book 'Take Back Your Life.' The episode serves as a comprehensive guide for anyone looking to maintain an active lifestyle, especially older runners seeking long-term health and happiness. Tune in for practical advice and inspiring stories on rediscovering yourself through holistic wellness. For more insights on holistic health, connect with Brad on Facebook.Time Stamp00:00 Introduction to Brad Carlson 02:02 Brad's Journey Begins: Overcoming Failure 04:56 The Turning Point: Discovering Determination 06:23 Setting New Goals: From Weight Loss to Survival 08:19 The Question That Changed Everything 09:28 Becoming an Endurance Athlete 10:31 The Realization: Fit but Not Healthy 11:25 The Path to True Health: Mind, Body, and Spirit 15:02 Letting Go of Fear and Ego 17:29 Understanding True Worth and Identity 18:56 Finding Inner Peace and Self-Realization 19:21 The Importance of Inner Work 19:30 Addressing Stress and Burnout 20:45 Journaling as a Tool for Self-Discovery 21:31 The Power of Mindset and Belief 21:56 Defining How You Want to Feel 22:24 The Role of Thoughts in Shaping Reality 23:01 The Journey to Self-Love and Holistic Health 23:56 The Five Whys and Root Cause Analysis 24:54 Mind, Body, Spirit Connection 25:21 Epiphanies and Focus 27:22 Healthy Eating and Lifestyle Changes 30:10 Commitment to Change and Self-Improvement 33:58 Non-Attachment and Authentic Self 34:49 Conclusion and Ways to Connect Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner podcast, host Herb, a heart attack survivor and ultra runner, interviews local trail runner Jose Ramirez about his recent completion of the Bigfoot 200 trail race. Jose shares his journey from starting trail running five years ago to accomplishing a 200-mile race, discussing his motivation, challenges, and training methods. He emphasizes the importance of mental strength, proper preparation, and the support of a strong community. Jose also talks about his future goals, including participating in more ultra races and plans for his podcast, Travel to the Top, focusing on running and men's mental health. Time Stamp:00:00 Introduction and Guest Announcement 00:45 Jose's Early Trail Running Journey 01:47 First Ultra Marathon Experiences 02:48 Challenges and Lessons Learned 04:00 The Hundred Mile Milestone 07:15 Training for the Bigfoot 200 11:35 Overcoming Obstacles During the Race 20:38 Finishing Strong and Future Plans 26:48 Podcast and Closing Remarks Get full access to Forever Runner at www.foreverrunner.com/subscribe

In this episode of the Forever Runner Podcast, Herb, the host and a heart attack survivor, ultra-marathoner, and author, addresses the common issue of older runners inadvertently running too fast, leading to injuries. He explains the importance of running at an optimal pace, monitoring heart rate, and maintaining proper running form to improve efficiency and avoid over-training. Herb also provides actionable tips such as slowing down(here’s my video on how to run slow!), performing a minimum viable pace test, working on running form, incorporating strength training, and avoiding unnecessary carb-loading. This episode offers valuable insights for runners over 50, aiming to stay injury-free and run stronger. 00:00 Introduction: Are You Running Too Fast? 00:25 Understanding Running Injuries in Older Runners 01:32 The Impact of Running Effort and Efficiency 03:06 How to Monitor and Adjust Your Running Pace 04:40 Improving Running Form and Efficiency 06:05 Strength Training and Nutrition Tips 06:44 Conclusion: Achieving Effortless Running Get full access to Forever Runner at www.foreverrunner.com/subscribe