Running Longevity with Jeff Korhan

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 free and full control of your capabilities through the joint's full range of motion. When this full ra...

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 ty...

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 running, the answer is yes. But this time, as compared to the jogging boom we experienced in the 70s, it'...

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 co...

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...

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...

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 wil...

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 understanding of this. This link will take you to one that analyizes his mechanics in slow-motion.  There are t...

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 o...

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...

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...

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 orde...

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...

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 maximi...

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 sleep and being intentional with nutrition.  Planning is simply scheduling the implementation of your str...

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 of just about anything.  #1. Naboso Neuro Ball   - This is a massage ball that resembles a standard l...

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...

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 Nutrition The first thing you should do after every workout is hydrate and refuel.  Refueling within...

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 before sleeping. This makes the next day's pre-running routine go that much smoother and faster. The r...

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 1 st of a 3-part series. My routine keeps evolving and will likely continue to do so. When I discover something new, I give it a tr...

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 inconveniences, and they are perfectly legal.   #1. Almost No Carry Hydration   You can easily lose 15 seconds...

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 knees, lower back, and other joints. Thankfully, more people are discovering that full flexion of all j...

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 almost impossible to get hurt. If the weight is too heavy, you cannot pull it, so there's no risk. A gene...

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 Natural History (originally titled Racing The Antelope), author Bernd Heinrich explains why early hum...

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.  Thi...