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.
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 help you better implement the solution.
The challenge with regaining strength and mobility through a joint's full range of motion is not age, but a mechanism that safeguards us from overreaching. It's known as the muscle spindle reflex, and one of its signals is tension and mild pain that resists your efforts to regain the mobility you once enjoyed.
End-range loading means applying controlled weight or load at the outer limit of your current range of motion — such as the deepest portion of your squat. This is often accomplished using gradual and supported loading for safety.
When you load tissue in this way:
1. You build trust – You retrain the nervous system to recognize the full range of mobility as safe, reducing the inhibitory muscle-spindle reflex.
2. You build strength – You are weakest at any point of resistance or pain. So, it's essential to gradually extend beyond that point (of flexion or dorsiflexion) to achieve lasting, full-range results.
3. You erase pain – By increasing passive range of motion and converting it into active range of motion strength, you establish new, pain-free range of motion limits.
Check out this episode to learn how this works in practice.
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!
29 Jul 2025
How To Plan And Optimize Training And Recovery
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 supporting information that interprets the respective workouts and how they work together. That understanding gives you the freedom to adjust the intensity of the exercise and its sequence within the typical training cycle.
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 (https://www.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!
24 Jun 2025
Run Your Way: Get Started Running At Any Age
Jeff Korhan discusses how runners of any age can begin running to improve metabolic and cognitive health, emphasizing the importance of patience and resilience.
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Apple Podcasts (US)
5.0 / 5
1 ratings
Spotify
5.0 / 5
2 ratings
Podcast Authority Score: 41 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
58
Social presence
0
YouTube
0
Engagement
60
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