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PODCAST

Running Longevity with Jeff Korhan

Running Longevity with Jeff Korhan is a podcast for people in their 40s, 50s, 60s and beyond who want to experience the joys and benefits of running. Expect inspiring stories and science based practices from like-minded runners and longevity experts. Join us to enhance your running journey and discover the remarkable aliveness and longevity this sport promises.

sports running

All Episodes

06:51

Joint Pain Relief Through Full Range Of Motion

Running Longevity with Jeff Korhan ·

2025/10/31

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 range is compromised, chronic but mild pain is the primary symptom. Understanding the cause of this will

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07:46

How To Plan And Optimize Training And Recovery

Running Longevity with Jeff Korhan ·

2025/07/29

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

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07:45

Run Your Way: Get Started Running At Any Age

Running Longevity with Jeff Korhan ·

2025/06/24

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

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07:21

Protein Needs For Running And Longevity

Running Longevity with Jeff Korhan ·

2025/05/22

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

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06:23

How To Train The Small Muscles That Support Joints

Running Longevity with Jeff Korhan ·

2025/03/13

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

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07:07

Heart Rate Variability: How To Use HRV To Optimize...

Running Longevity with Jeff Korhan ·

2025/02/25

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 below that shows how this affects our HRV. Image credit: Morpheus System There are other stresses in

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08:00

5 Steps To Optimize Your Training Plan

Running Longevity with Jeff Korhan ·

2025/02/10

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 will be more balanced and reduce injuries. #1. Develop A Viable Strategy Strategy is not planning. We'll

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05:48

Improve Running Cadence For Efficiency and Power

Running Longevity with Jeff Korhan ·

2025/01/15

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 three key factors involved, and they work together. #1. Posture #2. Foot Strike #3. Cadence Let’s break

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07:29

Big City Marathon Guide: How To Safely Run Crowded Races

Running Longevity with Jeff Korhan ·

2024/12/06

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 or any other races, you’ll notice the pros keep their cool – and you should too. They may get

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06:50

Backward Walking Benefits For Runners

Running Longevity with Jeff Korhan ·

2024/11/20

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 and Coordination You immediately notice something when you begin walking backward. You feel strange at

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09:05

Start Here: Mobility Is Your Path To Pain Relief

Running Longevity with Jeff Korhan ·

2024/11/07

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 it myself in my 60s and promise you can too. Years of physical therapy helped, but old injuries kept

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07:47

Peak Performance: Tapering Secrets for Race Day Success

Running Longevity with Jeff Korhan ·

2024/09/20

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 order one would typically focus on them. However, my recommendation is to keep all three in mind throughout

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07:04

Two Foods For Running Recovery And Longevity

Running Longevity with Jeff Korhan ·

2024/09/11

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 vegetables with unique longevity properties. Let’s start with the category because you know these

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07:11

Rest and Recovery: A Runner’s Guide To Sleep

Running Longevity with Jeff Korhan ·

2024/08/29

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 maximizing the value of all the other inputs. #1. Establish Your Baseline Only you know how many hours of

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07:40

How To Plan And Run Your Personal Best

Running Longevity with Jeff Korhan ·

2024/08/16

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 strategy. As you train, you should track and evaluate your progress. To get started with your plan,

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06:48

Specialized Recovery Tools For Older Runners

Running Longevity with Jeff Korhan ·

2024/08/08

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 lacrosse ball, except that it is slightly softer and more pliable, and that it is surrounded with

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07:09

Running Motivation: How To Maximize Your Fun And...

Running Longevity with Jeff Korhan ·

2024/08/01

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 drifting. Keep Your Head In The Game If it’s hot or humid, we recall perfectly cool days and

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09:25

How To Avoid Running Injuries and Say Goodbye To Pain...

Running Longevity with Jeff Korhan ·

2024/07/25

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 2 hours after a run with high-quality carbohydrates and proteins is crucial for optimal recovery

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08:26

How To Avoid Running Injuries and Say Goodbye To Pain...

Running Longevity with Jeff Korhan ·

2024/07/20

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 routine is the same for warming up, but with greater intensity. Here are the exercises I usually

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09:28

How To Avoid Running Injuries and Say Goodbye To Pain...

Running Longevity with Jeff Korhan ·

2024/07/14

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 1st 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 try. I recommend you do the same. Your training is a laboratory of sorts. Use it to find what works best

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35 results

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