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!

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 support joints.

#1. Lateral Weighted Sled Pulls

In Episode 13 we discussed reverse sled pulls, an invaluable exercise for building the muscles and ligaments that counterbalance our normal running muscles. It’s also safe for rehabbing injuries. Since you are pulling dead weight, it’s nearly impossible to exceed your limits.

As a runner, you may be familiar with Carioca footwork drills. Basketball, soccer and football players practice it refine the lateral movement agility skill heir sport demands. Consider combining this technique with lateral weighted sled pulls.

How to perform lateral weighted sled pulls.

How to perform Carioca drillls.

#2. Mobility Boards

A few years ago, I purchased a running specific mobility board called the Mobo – which is short for mobility board. It was invented by Jay Dicharry, a well-known physical therapist. I’ll link to it in the show notes.

It has a cut-out section into which you insert all your toes except the big toe. This allows for isolating the big toe to train the stability tripod comprised of the big toe, heel, and the ball of the foot.

#3. Cossack Squats

Cossack squatrs are a classic exercise with lateral movement that challenges the large and small muscles.

With any squat, deeper is more challenging. For Cossack squats, deeper also increases the lateral tension on small muscles up and down the leg. A supported version is part of my pre-run routine.

How to perform Cossack squats.

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!