Episodes

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 …

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...

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...

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 …

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 …

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...

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 …

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.” …

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 …

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 …

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...

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 …

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 …

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 …

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 …

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 …

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 …

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...

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...

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 …

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 band or sheath of connective tissue that separates and binds together...

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...

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...

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...