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 detailed breakdown on HRV (heart rate variability).

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.

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Be safe out there and enjoy your next run!

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’s different.

The science of longevity now suggests that running may be one of the best practices for enhancing metabolic and cognitive health. Most important is that an early to mid-life running practice contributes to those benefits when we need them most, and that’s later life.

New runners experience mixed emotions that don’t always make sense. My advice is to get started and design a plan to keep going, because if you do, you’ll discover how it works for you.

Start where you are, set one goal to keep motivated, track your progress as you gain experience, and build a flexible routine that will adapt to your lifestyle and responsibilities.

1. Know Your Purpose and Goals
2. Track Your Progress and Experience
3. Create a Flexible Daily Routine

As you get into your running practice, remember that nobody shows up 100% every day, but we often finish feeling great about our accomplishments. Thus, one of running’s greatest lessons is patience, which builds resilience.

Resources:

Ep 3: Warm Up To Prevent Injuries And Maximize Performance

Ep 29: 5 Steps To Optimize Your Training

Ep 30: Heart Rate Variability: How To Use HRV To Optimize Training and Recovery

If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to runninglongevitylab.com and scrolling down to the subscribe box on the right side of the home page.
Be safe out there and enjoy your next run!

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 New York Times article 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, Attia's recommendations 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 runninglongevitylab.com 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!