The Wrinkled Runner: Recent Episodes
Sherry
Running podcast for new or older runners who want to learn more about how to get started, get better or keep going.
Get in touch with Coach Sher!
Hey Running Friends!
I recap a very rocky 20-mile Mammoth March in Hudson Valley and address how it affected marathon training.
Mammoth March: Check out all the places this hike takes place
All Trails: If you do a lot of hiking, this is a great resource for different hikes you can do near you, and the paid version will let you download a hike and be able to find your way even if there is no cell service
Things I used on the Hike (I earn from qualifying purchases)
Saloman Speedcross 6 GTX: These are the shoes I used, they are a trail running shoe, but they were EXCELLENT for the hike.
Day Pack: Make sure your pack has adjustable waist and chest straps
Wool Hiking Socks: No cotton! These Smartwool socks feel great, no itching!
Tick Prevention Spray: We sprayed this on gear and clothing before the hike
Tick Remover "Key": We did not need to use this, but we carried these lightweight tick remover tools just in case!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hey Running Friends!
I share the harrowing experience of being hit by a car while running on a sidewalk two years ago and my ongoing journey to recovery both physically and mentally.
If running is something you truly have passion for, seek out every avenue to keep it in your life after setbacks. The people who can help you get back to what you love - doctors, physical therapists, counselors - are worth investing in.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hey Running Friends!
Conqueror Challenges offer a flexible alternative to traditional races, allowing runners to earn medals while virtually traveling famous routes around the world at their own pace. These self-paced virtual challenges provide beautiful medals, environmental impact, and motivation without the pressure of specific race dates or competition.
• Virtual mileage goals you complete at your own pace with no specific date requirements
• Perfect for base building (to keep you consistent) or setting mileage goals
• Automatically syncs with most fitness trackers including Garmin and Apple Watch
• Environmental component: plants trees or removes ocean plastic as you progress
• Great for non-racers who still want to earn medals
• Options range from 20-mile beginner challenges to multi-thousand mile routes
• Any distance-based activity counts: running, walking, cycling, swimming
Check it Out! The Conqueror Challenges
I talk about it on YouTube and also wrote a post about it over at The Wrinkled Runner.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friends!
Today's episode is about plogging- "picking up" while "jogging". I participated in an event put on by The Boston Run Show in March with Tina Muir of "Running for Real". I started listening to Tina's podcast back in 2018, and since then she has evolved into an advocate for sustainable running and hosts plogging events around the country.
Resources from the Episode:
Ooho- edible water pods
Tina Muir/Running for Real - this is the link to her book "Becoming a Sustainable Runner"
Nathan Reusable Running Cup - link to a reusable running cup (as an Amazon Associate, I earn from qualified purchases) and here is an article by NUUN about racing in a "cupless" race
Boston Run Show - Check out what we do at The Boston Run Show, and mark your calendar's for next year. I'm an ambassador and I help out at the show, so keep on the lookout when I start giving out the code for free tickets to next years show!
Biodegradable Trash Bags
YouTube Video from The Run Experience about Plogging
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hey Running Friends!
The Boston Run Show has transformed into an extraordinary event combining running with outdoor adventure at the massive Boston Convention Center. It featured running legends like Des Linden, Meb Keflezighi, and Laz Lake alongside innovative gear and community activities.
Give this episode a listen, and plan NOW to be there for next year. Those of us who are ambassadors just found out it will be held at The Royal Plaza Trade Center on February 28-March 1, 2026. This change of venue will allow for a better vendor experience, free parking and an outdoor space. The event space is 30 miles outside Boston in Marlborough, MA.
Make sure you're subscribed to my newsletter and following me on social media for free tickets to next year's show, which I give away from September right up to the event weekend.
Resources from the Episode:
Run Buddy - app for personal safety
Kickr Treadmill - allows you to run without "help", the deck will respond to your pace for a more realistic experience
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Drawing from 20 years of running experience, I share the lessons and insights I wish I'd known earlier!
The Wrinkled Runner Website:
Choosing a Running Shoe
Burnout and Overtraining
7 Reasons to Use a Running Coach (and 3 NOT to)
Strength Training Update
The Road to Improvement: How Consistency in Running Yields Results
Rest and Recovery for the Masters Runner
The Wrinkled Runner Podcast:
How Can I Effectively Strength Train as a Runner
Run Your Own Race: Don't Let Running Bandwagons Paralyze You
Running Motivation
Using a Running Coach (Even if You're a Beginner)
Doing Too Much, Too Soon
Rest and Recovery For the Runner
Choosing Your Running Shoes
The Wrinkled Runner YouTube Channel:
Beginning Running: Guide to Choosing Running Shoes
Should I Get a Running Coach
Consistency is One of the Best Ways to Get Better at Running
Symptoms of a Running Slump: Burnout and Overtraining
Finding the Motivation to Go For a Run
Rest and Recovery for the Runner
Don't Do Too Much, Too Soon
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you
Get in touch with Coach Sher!
Hi Running Friends!
Aging presents unique challenges for runners, but it also offers opportunities to adapt and thrive in the sport we love. By focusing on smarter training routines that prioritize recovery, strength training, and nutrition, older runners can maintain their passion and excitement for running.
• Recognizing changes in bodies as we age
• Embracing a reduction in mileage for physical AND mental health
• Prioritizing recovery through sleep, stretching, and rest
• Strength training as a crucial element for maintaining muscle
• Managing potential discomfort through proper warm-ups and cool-downs
• Redefining success to include consistency and celebration of runs
• Adjusting nutrition for better energy and performance
• Staying motivated through personal goals and community support
Resources from the Episode:
Rest and Recovery in the Older Runner (blog post)
Rest and Recovery in the Older Runner (YouTube)
Rest and Recovery for Runners (podcast)
How Can I Strength Train Efficiently as a Runner (podcast)
Contraindications for Foam Rolling - This is a research paper, scroll down for a chart
Yak Trax - (As an Amazon Associate, I earn from qualifying purchases)
5 Nutrients We Need as We Age (blog post)
Sustaining Your Stride with Nutrients the Older Runner Needs (podcast)
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friends!
This episode explores mid-run drills that make running fresh, fun, and purposeful. We discuss techniques like fartleks, strides, tempo runs, high knees, and bounding, offering runners effective ways to enhance performance while enjoying their workouts.
• Overview of the importance of keeping runs fresh and purposeful
• Explanation of fartleks and how to implement them
• Introduction to strides and their benefits
• Utilizing tempo runs as a beginner-friendly drill
• Discussing the role of high knees in improving running form
• Benefits of bounding for strength and coordination
Resources:
Coach Jen Steele's Off-Season Boot Camp -my interview with Coach Jen is the springboard for todays episode, and I want to give her credit. Head to her website and check out her resources. You can also listen to our conversation from last season.
Demonstration of High Knees
Demonstration of Bounding
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
This episode encapsulates the top five podcast highlights from 2024, focusing on valuable lessons and insights that every runner can apply in their journey. We delve into balancing training with vacations, reflecting on the previous year, assessing marathon readiness, clarifying stretching techniques, and understanding when to rest or run.
• Discussing balancing training and relaxation on vacation
• Reflecting on valuable lessons learned from 2023
• Identifying signs to determine marathon readiness
• Clarifying dynamic versus static stretching for runners
• Understanding when to rest versus when to push through
Resources from the Video-
The Wrinkled Runner Website-
Running the World: Combining Vacation and Running
The Wrinkled Runner Podcast-
Are You Ready to Run the Marathon
Discovering the World Through Your Running Shoes-
Dynamic vs Static Stretching Insights for Runners
The Wrinkled Runner YouTube Channel-
Running On Vacation
Top 5 Videos from 2023
Are You Ready for the Marathon
Stretching for Runners
Rest vs Run- Listening to Your Body
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hey Running Friends!
Running your first race isn’t just about the finish line; it’s about celebrating the journey that brought you there. We discuss essential tips on training with a focus on consistency, recovery, and the unique excitement of crossing the finish line for the first time.
Resources from the Episode:
The Wrinkled Runner Website:
Racing for the Finish: Embracing the Journey Over the Clock
Beginning Running: Building Up to a 30 Minute Run
The Road to Improvement: How Consistency Yields Results
Doing Too Much, Too Soon as a Runner
The Wrinkled Runner YouTube Channel:
RRCA Start to Run Program
Consistency is One of the Best Ways to Get Better at Running
The Wrinkled Runner Podcast:
Introduction to the RRCA Start to Run Program
Running Consistently
Doing Too Much, Too Soon
Race Checklist Booklet- Download this booklet from The Wrinkled Runner website for a complete breakdown of what you need to do the day before and the day of a race. Use code wrun25 in the password section
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Boston Run Show 2025 is more than just an event; it's an experience set to ignite your passion for running and the great outdoors. Imagine standing shoulder to shoulder with legends like Des Linden, Boston Marathon champion, and Laz Lake, the mind behind the infamous Barkley Marathons. This isn't just a chance to learn from the best—it's a golden opportunity to hear their stories, gain insights, and perhaps even snag a few tips to boost your own running journey. With free tickets available via a special code WRINKLEDRUNNER, you won't want to miss this vibrant weekend at the Boston Convention and Exhibition Center on March 1st and 2nd, 2025.
Resources from the Episode:
Boston Run Show - Use code WRINKLEDRUNNER at checkout for your free tickets
Barkley Marathons - check out this documentary about the Barkley Marathon
Boston Outdoor Expo - Your free ticket to the Boston Run Show also gets you in to the Boston Outdoor Expo!
Soles 4 Souls - Helping those in need, while keeping running shoes out of the landfills
Giving Running Shoes a Final Kick: How Jog On and Sneaker Impact are Making a Difference - The Wrinkled Runner Podcast episode about other old running shoe gathering services
Running Sustainability: Donating Your Running Shoes with Jog On Again or Sneaker Impact - The Wrinkled Runner website article
Questo - This app is what my husband and I use when we are traveling. It gives you a theme and a scavenger hunt, while giving you the history of a place in a fun way. These are walking tours, so wear something comfortable!
If you would like more information on registering for my meet up at the Boston Run Show, go here or sign up for the newsletter where I will be sharing details in the February newsletter.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Battling pneumonia has been a challenge, but it’s brought a fresh perspective to my running journey and this season of the Wrinkled Runner podcast. This episode kicks off season nine by taking a look back at the top five episodes from the past year. We'll explore topics ranging from setting realistic running goals to the benefits of track workouts for beginners. I also highlight the importance of base building and introduce the Conqueror Challenges—a fantastic motivational tool for those who want to track their mileage and earn beautiful medals without the need to race. These challenges keep you motivated, especially during those cold, winter months when hitting the pavement might feel like the last thing you want to do.
Resources from the Episode:
The Wrinkled Runner Website:
Running ABC'S- How to Structure Your Running Goals
5 Nutrients We Need as We Age
The Wrinkled Runner YouTube Channel:
The Pro's and Con's of S.M.A.R.T Goals
The Wrinkled Runner Podcast:
Art of Setting Goals
Stay in Your Lane: Using a Track for Beginners
Building a Solid Foundation: Base Building for Runners
Sustaining Your Stride: Nutrients the Older Runner Needs
Step by Step: Overcoming Running Hurdles
Conqueror Challenges- I highly recommend this cool motivator, even if you don't race! Check out the website, take a challenge and get a medal!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friends!
Could you be ready to conquer the iconic marathon distance of 26.2 miles? Discover the essential signs of readiness and explore whether you have what it takes to tackle this physical and mental challenge. I share insights into assessing your comfort with long distances, the importance of consistent weekly mileage, and maintaining a healthy body.
Resources from the Episode:
The Wrinkled Runner YouTube Channel:
Are You Ready to Run the Marathon?
The Wrinkled Runner Website:
Finish Line Fueling- Jackie Dikos
Hydration for the Runner
Other Sources:
First Time Marathon Guide to Fuel for a Marathon
Hal Higdon’s Novice Marathon Training
Can I Run a Marathon from Marathon Handbook
As an Amazon Associate, I earn from purchases:
Running Your First Marathon: The Complete 20 Week Training Plan
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Can you imagine running without the pressure of hitting a specific pace or mileage? Today, Jen Steele, a certified running coach from California, shares her actionable tips to maintain running fitness, the importance of strength training, and why having a base building season is so important when you're not training for anything. This strategy has helped her and her athletes achieve their race goals more effectively.
Resources from the Episode:
Coach Jen Steele's Off Season Boot Camp- do check this out, it is a unique concept in running groups
Cheri Hawkins- Cheri is an Olympic runner (who was on the Paris '24 US Team) whose instagram is a gold mine for runners looking to have drills broken down into easy to follow steps
Misadventures of a Marathoner- Coach Jen's website
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Ever wondered how to keep up with your running routine while enjoying a vacation? Join me on this episode of The Wrinkled Runner podcast as I share my personal experiences of exploring new destinations through the lens of a runner.
Resources from the Episode:
Running Route Websites:
Map My Run
Strava
All Trails
Garmin Connect
Great Run
Destination Races:
Ahotu
Running Tours:
Go Running Tours
Relevant Podcast Episodes:
Ahotu- Finding destination races
Using a Running Coach
Adjusting Your Runs
YouTube Channel:
Should I Get a Running Coach
Adjusting Your Runs
Website:
Adjusting Your Runs
7 Reasons to Use a Coach (and 3 NOT to)
Using Ahotu to Find Your Next Race
My Running Packing List:
Running shirts
Running bottoms (some trips may need shorts/pants)
Sports Bras
Hat
Earphones
Running Belt (flip belt for phone/ID or Hydration for water)
Jacket
Socks
Running Shoes
Carbs if needed (Clif Blocks, Stingers, etc)
Running Watch/Charger
Hand Washing Detergent (to be able to wash in hotel rooms)
Garbage Bags- for hand washables that haven't fully dried before heading out, or to store gross workout clothes away from the clean ones in the suitcase
Blister Bandaids
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Have you ever found yourself frustrated by walkers in the fast lanes or unsure which lane to use on a running track? This episode will arm you with essential track etiquette tips to enhance your running experience. We'll discuss the importance of following the rules (whether posted or not) to keep everyone safe and courteous.
Track workouts might seem intimidating, but they don't have to be. Whether you're a beginner or a seasoned road runner looking for variety, this episode will encourage you how to incorporate track workouts into your routine, complete with additional resources for further exploration.
Resources:
Intro to Track- from Sifuentes Coaching
Know Your Oval- from The Runner Eclectic - scroll down if you are interested in the exact measurements of each lane all the way around
Track Workouts to Improve Your Speed- Very Well Fit
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
How much impact do your old running shoes have on the planet? Tune in to hear the statistics behind running shoe waste and discover how you can make a difference. Join us as we highlight Jog On and Sneaker Impact, two pioneering organizations that are transforming the way we think about shoe disposal. You’ll learn how Jog On Again extends the life of running shoes by donating them to those in need and responsibly recycling them, while Sneaker Impact uses groundbreaking technology to repurpose worn-out sneakers into new products, fostering a circular economy.
Resources from the Episode:
From The Wrinkled Runner-
Blog: Jog On and Sneaker Impact: A Shared Mission to Reduce Waste
Podcast: When to Replace Running Shoes
From Other Sources-
Jog On- To donate in the UK
Sneaker Impact- To donate in the US
Sneaker Impact AI Technology Video
The Boston Run Show
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friends!
Ever wondered how to lay the groundwork for a successful running season? Tune in as I talk about base building, a crucial yet often overlooked aspect of training that can transform your running game, whether you're just beginning or have some experience. In today’s episode, I emphasize why a solid foundation through consistent and structured running is vital for avoiding injuries and preparing for more intensive training phases.
By outlining practical strategies for planning out your training weeks, incorporating strength training, and managing your running volume, the aim is to make your journey toward your next race or fitness milestone smoother and more enjoyable.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friend!
What if everything you thought you knew about cool-downs was wrong? Join me as we discuss the debate within the coaching and running science community about the necessity and effectiveness of cool-downs.
Resources from the Episode:
NIH Study Review: Do We Need a Cool-Down After Exercise
Bas Van Hooren (one of the researches of the above study): Do We Need to Perform a Cool-Down After Exercise- really great in-depth article about the study
Science of Running Article by Steve Magness: Lactate Threshold...what the heck is it?
Why Difficult Runs May Signal the Need to Run More
Stretching for Runners: Dynamic vs. Static
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Get in touch with Coach Sher!
Hi Running Friend!
Today we start Season 8 talking about "bad runs" and differentiating between needing more training versus more rest. We explore why every run doesn't need to feel fantastic and how sometimes running MORE can lead to significant improvements. Yes, there are times we need an extra rest day, but that isn't always the case!
Learning to tune into our running bodies does take time, but it is important to know when we need more stimulation or more rest for the adaptations we want.
Resources from the Episode:
Podcast-
Running Consistently is One of the Keys to Improving
Overtraining
Purpose of Runs Series-
Slow Runs
Long Runs
Faster Runs
Hills
YouTube-
Consistency is the Keys to Improving
Burnout
Website-
Consistency in Running Yields Results
Overtraining and Burnout
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Struggling to lace up those running shoes with consistency? The internal and external barriers we may have need to be identified, and then we can come up with strategies to overcome them. For older runners, time scarcity, waning motivation, and the ever-present fatigue can hold us back.
Sometimes we don't know why we are having a hard time getting out there, and you just need someone to prompt you to figure it out. Check out the resource section for a quiz you can take which will show you what may be a barrier.
Resources from the Episode:
Quiz to ID Barriers from Physio-Pedia
RRCA Run Club Search
RRCA Start to Run Program
Fleet Feet - from this link, enter in where you live and keep "All" in the training type search. This should give you a link to your local Fleet Feet where there may be free group runs.
Jogging Buddy
The Wrinkled Runner Podcast:
Choosing Your Running Shoes
Intro to the RRCA Start to Run Program- Guided Run/Walks with Coach Sher
The Wrinkled Runner Website:
Choosing a Running Shoe
The Wrinkled Runner YouTube Channel:
Beginning Running: Going to a Running Store for Shoes
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
For those of us older runners, there are some nutrients that we need to pay attention to. This episode talks more about what we need in general, rather than running specific fueling, but the same things also enhance our runner bodies.
Resources from the Episode:
The Wrinkled Runner Podcast-
Essential Amino Acids with Dr. Wolfe
Fueling for the Runner
The Wrinkled Runner YouTube Channel:
Real Food for Runners - check out the recipes in the description (which are also videos), they are different than the recipes below
Recipes for the Nutrients in the Episode:
Phytonutrients- This is a list of recipes from the Cornell Cooperative Extension
Protein- A list of 5 recipes that are high in Protein, and developed for athletes so there are a good amount of carbs in there, too
Calcium- This isn’t a recipe, but if you cook up a bunch of baby bok choi, you will get in a load of calcium without having to drink milk (which I hate)
Vitamin D- Roast Salmon with Lentils
Omega 3 Fats- Chia Seed Pudding
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
As I lace up my running shoes and set out on the tranquil paths of Buffalo's Forest Lawn Cemetery, I can't help but feel surrounded by history. It's a place where the peaceful rest of icons like Rick James and President Millard Fillmore merges with the living pulse of runners seeking solitude and reflection.
I share guidelines for runners to engage with the cemetery's beauty and tranquility responsibly, by honoring unspoken rules and the explicit ones. Doing a bit of homework ensures we safeguard the privilege of their use, keeping the paths open for our reflective runs.
Resources from the Episode:
Forest Lawn Cemetery Buffalo
Famous Residents
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Ever find yourself Googling 'races near me' only to find unorganized chaos? Fret not! In our latest episode, we're unwrapping a gem of a website called Ahotu.com, a one-stop directory for runners, cyclists, triathletes, and adventurers galore.
Resources in the Episode:
The Wrinkled Runner Website:
The Garmin Connect Website: An Overview
The Wrinkled Runner Podcast:
Using a Running Watch
Other Resources:
Ahotu: Races around the world!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Today's discussion is a dive into stretching's role in running. We tackle the stretching dilemma, armed with research and my own coaching insights. I talk about the shift from static to dynamic stretches, the surprising truths about injury prevention, and the potential drawbacks of overstretching.
While I do recognize the place for static stretches, particularly for addressing post-run issues, the emphasis is firmly on dynamic movements as part of your pre-run ritual.
Resources from the Episode:
The Wrinkled Runner Podcast:
The Warm Up
Wrinkled Runner YouTube Channel:
Warm Up
Wrinkled Runner Blog Post:
Warm Up for a Better Run
YouTube:
Dynamic Warm Ups to Try
5 Minute Warm Up
6 Minute Post Run Stretch
10 Minute Foam Roll for Runners
Runners Connect Article: Why Is a Warm Up Needed
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Ever find yourself setting goals that feel more like wishful thinking than concrete targets? In our latest episode, we unravel the secret to crafting SMART goals that will transform your running game.
We delve into the art of setting objectives that are Specific, Measurable, Attainable, Realistic, and Time-driven, while also embracing the beauty of personal progress.
It's not just about the finish line; it's about crafting a roadmap that respects your unique journey and adapts to life's detours.
The path to running excellence isn't a straight line—it's a track with hurdles and unexpected turns. We dissect the risks of inflexible goal setting, as well and how it could lead you down a path of low self-esteem, questionable ethics, or quitting.
In the spirit of continuous improvement, we stress the value of post-race debriefs and treating each run as an experimental step toward your next personal best.
By fostering an adaptable approach to SMART goals, we aim to keep the passion for running while honing in on on successes.
Resources from the Episode:
The Wrinkled Runner Podcast:
How I Use RPE in My Training
Running Motivation
Adjusting Your Runs
Goals for the New Runner
Overtraining and Burnout
The Wrinkled Runner Website:
The ABC's of Setting Goals for Runners
Adjusting Your Runs: Give Yourself a Break
Running Slump (Burnout and Overtraining)
The Wrinkled Runner YouTube Channel:
The Pro's and Cons of S.M.A.R.T Goals
Adjusting Your Runs
Running Motivation
Symptoms of a Running Slump: Burnout and Overtraining
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Ever wake up to a morning, where the bed's grip seems unbreakable? I utilize some strategies that coax me into my running shoes and out the door, no matter how cozy the blankets are.
There's a way to help out with your run—or any daunting task, like that room you've been meaning to paint—and it's all about the setup. Join me as I offer you the same tactics that help me chip away at the pain of getting ready.
By breaking down the preparation into bite-sized pieces, I've managed to transform the start of my day from a mental wrestling match to a smooth launchpad for those pavement-pounding sessions.
Tune in for some actionable advice that will get you out the door with less effort and more enthusiasm.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is the final looking back episode where I go over the Top 5 blog posts over at The Wrinkled Runner.
Resources from the Episode:
Using the Garmin Connect Website: An Overview- taking a look at everything you can see on the website, and showing you how to access yours
Using the Garmin Connect Website: Activity Dashboard/Device- you can have a number of "dashboards" that let you deep dive into the data on your watch, the activity dashboard is already built in
Using the Garmin Connect Website- Activity Dashboard- Reports Part 2- this is part 2 of the reports you can dive into on your site, going over the second half
Note- all these explanations will make a lot more sense if you follow the links, lol!
The Road to Improvement: How Consistency in Running Yields Results
The Boston Run Show: 2024 Edition- You can check out the Boston Run Show and get tickets free until January 26th by using Code: WRINKLEDRUNNER at check out.
Follow Laura Green to laugh at all things running! She is one of the speakers at The Boston Run Show (Jan. 27/28, 2024)
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is the second episode of your typical January "insert podcaster, YouTuber, Blogger" here series. I'm talking about the Top 5 YouTube videos from my channel.
If you are here because you are a newer or older runner, my introduction to this episode sounds like I am discouraging you from listening! I'm not! Just wanting to be upfront that the YouTube Channel is geared for ALL things running, not just stuff for beginners. There is that over there, though, so check it out!
Resources from the Episode:
Top 5 YouTube Videos from The Wrinkled Runner Channel:
5. Running Smarter, Coaching Better- Books for Coaching - even though the books in this video are for coaches, recreational runners can learn a ton about what goes into training and building their own workouts
4. Running Coaches Toolbox: Using the Garmin Clipboard App (Athlete Version)- This free app for coaches allows us to push workouts to your watches and the version the athlete uses is shown in this video
3. The Pro's and Con's of S.M.A.R.T Goals: Striking the Right Balance - You may have seen goal setting shown as SMART. I talk about what they are and also talk about how they can be detrimental.
2. Garmin Connect Overview - If you own a Garmin watch, you have your own website with all your data to look at. Watch this overview of the whole site. Future videos will dive a bit deeper into it and show you all you can see
1. Running Coaches Toolbox: Garmin Clipboard App for Coaches- Even if you aren't a coach, take a look at what this free app can do if you are interested in building your own workouts for a week or two (or more) at a time.
Resources from The Wrinkled Runner Podcast:
Running Books for Self Coaching
Running Workouts
Using a Running Watch
Resources from The Wrinkled Runner YouTube Channel:
Using Your Garmin to Build Running Workouts
Incorporating Different Running Workouts
Resources from The Wrinkled Runner Website:
Explaining Different Running Workouts
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
As we bid farewell to another year, let's "run" through our top five episodes that have kept your earbuds as busy as your running shoes.
Starting with the RRCA Start to Run program, I was your virtual running coach, guiding you from the couch to a solid thirty minutes of continuous running.
- RRCA Start to Run Program Week 2- Resolutions to start running were still in swing for the second week.
- Ask Coach Sher: How Can I Efficiently Strength Train as a Runner- This is hard for most runners to do (or want to do). If you are a new runner, getting into the habit of incorporating strength into your training will put you ahead of the game
- Introduction to Guided Run/Walks- Start to Run Program- We don't run in this episode, I just go over what you need to know before you begin. The show notes for this episode have lots of resources for starting to run, so check that out as well!
- Guided Run: RRCA Start to Run with Coach Sher Week 1- We lace up and go...I lead you through 30 minutes of running with a warm-up and intervals of 4 minutes walking and 1 minute running.
- Essential Amino Acids to Recover Faster and Stronger as We Age with Dr. Robert Wolfe from The Amino Co. - Most of the episodes are just me talking...in this one I interview an expert in amino acids and how they can help us in our recovery.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Can you imagine getting a front row seat to the most exhilarating show for runners, coming up this January 27th and 28th in Boston? That's right! As your host and ambassador, I'll be taking you on a thrilling journey inside the Boston Run Show, where we'll rub shoulders with inspiring personalities like Laura Green and Scott Jurek. Join me as we kick-off this event with a morning run through the beautiful city of Boston.
Ever wondered why runners do what they do? Well, I've got good news for you. We'll be launching a podcast series that answers all your burning questions about the running world. Whether you're curious about a runner's peculiar training regimen or simply intrigued by their pre-race rituals, nothing will be left off the table! There's always a good story behind every action, even if it doesn't always make sense. So, let's unravel these intriguing narratives together. Don't forget to shoot your question, “Why is that runner doing that?” to sherry@wrinkledrunner.com.
Get your free ticket to the Boston Run Show using code: WRINKLEDRUNNER
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
Today I'm talking about your first out of town race. What do you need to think about and plan for so that when the gun goes off, you are stress free and have everything you need? This podcast episode has the answers!
This talk goes hand in hand with the Racing Checklist and Booklet I wrote a few years ago. You can download it and refer to it the next time (or the first time) you head to a race. Even if you are racing close to home, this can help you work through all the things you need to prepare for.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
On today's episode I just grabbed the mic and started talking. Seeing how running bandwagons (those new ideas that people throw everything else out the window for) can intimidate runners who aren't researching running trends for hours on end makes me crazy! Don't get so paralyzed by what's new that you forgot to go out and run!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
On today's episode I am going over the ways your body may be telling you it is time to start speeding up. Running at the same pace for a long period of time means we are missing out on the opportunity to level up and get faster. What clues can we get from our data and from how we are feeling on our runs to know that it may be time to train a bit faster? Listen and find out!
Resources from the Episode:
Greg McMillan Pace Calculator
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
One of the great joys of being a runner is the ability to run wherever you go. The relative ease of packing up running gear allows you to see things on vacation that a lot of people never see, while keeping up your running routine.
Today I'm sharing some tips on running while on vacation. These are tried and true, as I make a point to run wherever I go.
Resources from the Episode:
Great Runs- If you're going there, they probably have been there too! Check out this site to scope out the best places to run where you will be.
Laminating Sheets- If you aren't familiar with what these are, here is a better visual than what I give in the episode! This is a totally random pick, btw. I have no affiliation with the website I'm sending you to, it's just so you can see what they are. I neither recommend nor get anything if you actually buy them from this site.
Go Running Tours- Excellent running tour company that I have used and found the experience amazing.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends,
Today I'm interviewing my husband Dave again. He is just getting back to a consistent running program after rupturing his achilles tendon last November falling off a ladder.
Coming back from an injury, even if it's not running related, can be a long row to hoe. Utilizing doctors, physical therapist's and other medical professionals can be the best way to get you back safely and even more quickly then if we try to rehab ourselves.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
Today's talk is about poor air quality, and how to look at it as a runner. I never thought I would have to worry about it living in Buffalo, NY, but these past few months we have had some really bad air from the fires in Canada. Some days you can smell the smoke in the air!
Resources from the episode:
Comparison of N95 Masks from Wirecutter- originally written during Covid, but updated last month to deal with the wildfire smoke
Ed Avol- An Air Pollution Expert's Tank on Exercise, Smog and Health
Air Now - this site tells you what the air quality is based on your location (you can also look it up by zip code), and also links you to a Fire and Smoke map if that is a concern in your area
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm coming to you as an older runner to encourage you to start to run
Resources:
Strength Running Blog - good, reputable resource for runners in regards to strength training
Runtastic article on how to do the overhead squat assessment for yourself, and exercises to help with what you find.
Axiom is the YouTube channel I am relying on to help me study for the CPT exam. This is a long video about the overhead squat assessment, but it's a good one and also goes into overactive and underactive muscles to give you a better understanding of what I am talking about.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is a Q and A session, where I explain how to make your strength training more efficient. This isn't a "how to" with loads of exercises to try, but it goes into a bit of our muscles and an assessment we can try with a personal trainer (even if it's just one session) to see if there are more specific muscles that we use for running that need our attention.
Resources:
Strength Running Blog - good, reputable resource for runners in regards to strength training
Runtastic article on how to do the overhead squat assessment for yourself, and exercises to help with what you find.
Axiom is the YouTube channel I am relying on to help me study for the CPT exam. This is a long video about the overhead squat assessment, but it's a good one and also goes into overactive and underactive muscles to give you a better understanding of what I am talking about.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
On today's episode we have Dr. Robert Wolfe, PhD from the Amino Company. He has extensive knowledge about how amino acids work in our bodies and how they can help speed up our recovery time.
Dr. Wolfe went to college at UC Berkeley, where he was a 3-sport varsity athlete. He played basketball, track and golf. He went back to school for his PhD which led to a career in clinical research.
The focus of the research is on the regulation of muscle metabolism, particularly as affected by aging, injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers.
Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects its of carbohydrate metabolism, and the rates of muscle protein sun these breakdown and the transport of amino acids between blood and muscle tissue.
Dr. Wolfe served as a faculty member at Harvard Medical school for nine years, and is currently the Direct gator of the Center Translational Research in Aging and Longevity at the Reynolds Insist on Aging in Little Rock, Arkansas.
As a runner, he has run 62 marathons in under 2:30!
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Resources:
The Amino Company website
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is about gaining confidence in yourself as a runner. One determinant of whether we continue to progress in running is how confident we are in ourselves, and how much we feel like we can make decisions for ourselves.
I'm giving you some tips and tricks to start running with assurance. Knowledge is power, and I encourage you to gain as much of it about running as you can so you can apply concepts to your own training, and feel good doing it.
Resources:
Running Books for Self-Coaching (podcast episode)
Running Workouts (podcast episode)
Explaining Different Running Workouts (blog post)
Incorporating Different Running Workouts (YouTube)
Purpose Series (podcast episodes):
The Purpose of Running Hills
The Purpose of Faster Running
The Purpose of the Long Run
The Purpose of a Slow Run
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is about using your rate of perceived effort/exertion (RPE) to gauge how easy or hard a particular run is. When the purpose of your run is to go easy, this can help you stay in that lane. Even if you are "supposed" to run a certain pace for that run, sometimes due to circumstances (fatigue, weather, sickness, etc.) we are actually not running easy. This scale allows us to do that easy (or hard) run based on how we are feeling...not tech.
That is not to say paces are not important. I run most of my runs with a pace range in mind. RPE is just another tool to use in your training. Find out how I use it today.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Resources:
Rate of Perceived Effort article- Burgess Hill Runners
RPE Chart by Run Eat Repeat
The Borg RPE Scale is what the 1-10 scale most of us use is based on. This is an academic paper for those of you who like the science of it all.
In the episode I quote Dr. Megan Roche. The article I quoted is from Runner's World and is titled "What is RPE and Why Should You Track It". I was able to get to the article without signing in to my account, so hopefully you don't run into a pay wall.
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is the final run in the RRCA Start to Run series that we started back in January! I did this episode live on March 14th. Here is the audio from that Facebook live session.
This run I want you to only do as many times this week as you have done runs the previous few weeks. That means if you did last weeks intervals 3 times last week, stick to the 3 times. Don't bump up your 30 minute runs for another 2 weeks. Then you can continue to run 30 minutes for 4 times. Whatever you bump up to, do that for a few weeks before bumping up more.
You can schedule a 30 minute coaching call with me for $20. Head to my coaching page and use the form. Tell me your name and the code: pod20 to get a 30 minute session. I will send you more information/questionnaire so I have what I need to make our time productive.
I want to interview one of you who have completed this program! Send me an email at sherry@wrinkledrunner.com and let me know you are interested. We will go from there.
Resources-
Strength Training:
Strength Training for the Runner (Podcast Episode)
Strength Running (Website)
Cross Training:
Cross Training for the Runner (Podcast Episode)
Cross Training (Website)
Cross Training (YouTube)
Rest and Recovery:
Rest and Recovery (Podcast Episode)
Rest and Recovery (YouTube)
Nutrition:
Fueling for the Runner (Podcast Episode)
Finish Line Fueling (Website- The Wrinkled Runner Review)
Goals:
Goals for the New Runner (Podcast Episode)
Running A,B,C's: How to Structure Your Running Goals (Website)
Burnout and Overtraining:
Q and A: Burnout and Overtraining (Podcast Episode)
Burnout and Overtraining Symptoms and Help (YouTube)
Training Plans:
Using a Running Coach (Podcast Episode)
Should I Get a Running Coach (YouTube)
My Coaching Services- The Wrinkled Runner
Customized Training by Jeff Galloway- if you love run/walk method, check him out (he invented it!)
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 9 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 9 minute run and then 1 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 or 4 more times this week. If you are currently running 3 times a week, try 4. If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 9 min run /1 min walk 3 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
We are starting the conversation about how to proceed after you have finished this 10 week program.
For our final run of 30 minutes in 2 weeks, we will be doing that together live. That workout will be on March 14 at 1pm EST. This will be done through Facebook live. Join my Facebook Page page, and tell Facebook you want to be notification when live video is started (you can always change this setting if you don't always want this after the run). I will be starting the video at 12:50, just to make sure everything is running smoothly.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
You can schedule a 30 minute coaching call with me for $20. Head to my coaching page and use the form at the bottom. Provide me with your name and the code: pod20 to get your 30 minute session. I will send you more information and a questionnaire so I have as much information as possible to make sure our time together is productive.
Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Running Books for Self Coaching
Join my Facebook Page
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 8 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 8 minute run and then 2 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 or 4 more times this week. If you are currently running 3 times a week, try 4. If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 8 min run /2 min walk 3 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
I am talking about goal setting and doing the SMART way in this episode.
For our final run of 30 minutes in 2 weeks, we will be doing that together live. That workout will be on March 14 at 1pm EST.
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches: Check out- Marathon Handbook
Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Goals for the New Runner
Wrinkled Runner Post-
Running ABC's: How to Structure Your Running Goals
Runner's Blueprint-
The 10 Fitness Goals You Should Be Setting
Join my Facebook Page
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 7 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 7 minute run and then 3 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 or 4 more times this week. If you are currently running 3 times a week, try 4. If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 7 min run /3 min walk 3 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches: Check out- Marathon Handbook
Survey for our Live Run
Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Running Safety
Insomnia in the Runner
Overtraining and Burnout
Too Much, Too Soon
Rest and Recovery
Join my Facebook Page
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 6 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 6 minute run and then 2 minute walk. Last will be a 3 minute cool down. New? Check out my RRCA Intro.
Do this run 3 or 4 more times this week. If you are currently running 3 times a week, try 4. If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 4 times..so 6 min run /2 min walk 4 times with a 5 minute warm up and 3 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches:
Check out- Marathon Handbook
Survey for our Live Run
Resources from Other Sources-
Interval Timer for Apple Users
Interval Timer for Android
Find a 5K near you
Jeff Galloway Run/Walk/Run™
RRCA Running Clubs
Find a Running Partner- Jogging Buddy
Join my Facebook Page
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 5 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 5 minute run and then 1 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 more times this week. The interval repeat is 5 times..so 5 min run /1 min walk 5 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
There was a little bit of "weather" the day I recorded this podcast, with a bit of wind. Please forgive some of the places in the episode where you can hear it blowing.
You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches:
Check out- Marathon Handbook
Survey
Resources from the episode:
The Wrinkled Runner Website-
7 Laundry Rules for Running Clothes
The Wrinkled Runner YouTube Channel-
Top 10 YouTube videos from 2022 (link on Wednesday when it goes live)
Taking Care of Running Clothes
The Wrinkled Runner Podcast-
RRCA Start to Run
Resources from Other Sources-
Interval Timer for Apple Users
Interval Timer for Android
Find a 5K near you
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.
Hey Running Friends!
Today is Week 4 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 4 minute run and then 1 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 more times this week. The interval repeat is 6 times..so 4 min run /1 min walk 6 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches:
Check out- Marathon Handbook
Survey
Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
The Wrinkled Runner YouTube Channel-
RRCA- Couch to 5K
The Wrinkled Runner Podcast-
RRCA Start to Run
Resources from Other Sources-
Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for free
Interval Timer for Apple Users
Interval Timer for Android
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 3 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 3 minute run and then 2 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.
Do this run 3 more times this week. The interval repeat is 6 times..so 3 min run /2 min walk 6 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
Let me say that this weeks episode is all over the place technically. I have yet to record a smooth episode this year, and today is no exception! I apologize for the silences (blowing my nose), the changes in volume (had to re-record the run parts because my mic picked up some very annoying sound and there was no way I could use the audio) and there is just so much wrong! I hope you can get through it. I am trying to get this running while recording down, and I THINK next week we will be good to go.
Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches:
Check out- Marathon Handbook
Survey
Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
The Wrinkled Runner YouTube Channel-
RRCA- Couch to 5K
The Wrinkled Runner Podcast-
RRCA Start to Run
Resources from Other Sources-
Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for free
Recovery Yoga for Runners
Interval Timer for Apple Users
Interval Timer for Android
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.
Hey Running Friends!
Today is Week 2 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes to start. We will then go into a 2 minute run and then 3 minute walk for recovery. At the end there will be a 5 minute cool down. Listen to the RRCA Intro episode if you are just joining in.
Do this run 2 more times this week. The interval repeat is 6 times..so 2 min run /3 min walk 6 times with a 5 minute warm up and 5 minute cool down.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Warm Up for a Better Run
Finish Line Fueling
The Wrinkled Runner YouTube Channel-
Warming Up Before a Run
RRCA- Couch to 5K
The Wrinkled Runner Podcast-
RRCA Start to Run
The Warm Up
Resources from Other Sources-
How to Do an "A" Skip
Run Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for free
Runners Connect Strength Training
Runners Connect Warm Ups
Body Weight Strength
Strength Training for Runners - I included this instead of Runners World UK because I kept getting warnings about hacking
This episode was sponsored by The Amino Co. Perform. You can get 30% off by following this link and using the code WR30.
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is Week 1 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes to start. We will then go into a 1 minute run and then 4 minute walk for recovery. At the end there will be a 5 minute cool down. Listen to last weeks episode if you haven't already for more information on this program and things you will need to know.
Do this 1 minute run/ 4 minute walk 2 more times this week. The interval repeat is 6 times..so 1 min/4 min 6 times with a 5 minute warm up and 5 minute cool down. Listen to last weeks episode and this weeks for more information.
If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.
Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Running Safety
Apple Intervals App
Creating a Running Workout in Your Garmin Connect App
Warm Up for a Better Run
Weather Channel Run Score
Using a Running Journal
The Wrinkled Runner YouTube Channel-
Safety for Runners
Using Your Garmin to Build Running Workouts
Warming Up Before a Run
RRCA- Couch to 5K
Apple Intervals App Update
Google Map Measure Tool
The Wrinkled Runner Podcast-
RRCA Start to Run
The Warm Up
Running Safety
Resources from Other Sources-
How to Do an "A" Skip
Run Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for free
Running Podcasts to Try:
Run to the Top
Strength Running
Ali On The Run
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
This season we are going to take 10 weeks to guide you through the RRCA Start to Run Program! Today's episode is an introduction to what we will be doing, with some "homework" to get you ready for our first run/walk.
Today's episode is sponsored by The Amino Company. You can get 30% off by going to The Wrinkled Runner partner page.
Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Choosing a Running Shoe
Running Safety
Apple Intervals App
Creating a Running Workout in Your Garmin Connect App
Warm Up for a Better Run
Doing Too Much, Too Soon
Rest and Recovery in the Masters Runner
The Wrinkled Runner YouTube Channel-
Safety for Runners
Using Your Garmin to Build Running Workouts
Don't Do Too Much, Too Soon
Warming Up Before a Run
Rest and Recovery for the Runner
Picking Your Running Shoes
RRCA- Couch to 5K
Apple Intervals App Update
The Wrinkled Runner Podcast-
Choosing Your Running Shoes
RRCA Start to Run
Rest and Recovery for the Runner
The Warm Up
Doing too Much, Too Soon
Running Safety
Resources from Other Sources-
How to Do an "A" Skip
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
If you have been running for awhile, it may be time to replace those shoes! This episode talks about some of the ways you can tell.
On February 4-5, 2023 I will be at the Run Show Boston. Join me for a run, for a coffee and for a podcast recording! If you use the code WRINKLEDRUNNER on the ticket page, you get in for free. Head over to The Wrinkled Runner website for more information.
This episode completes Season 4. Join me in January! Until then, make sure you check out The Wrinkled Runner blog and the YouTube channel.
Resources from the Episode:
The Wrinkled Runner Blog-
Using a Running Journal
Coaching Services
The Wrinkled Runner YouTube Channel-
Setting Up a Running Journal
Website Recommendations:
This weeks website- Runners Blueprint- 10 Ways to Stop Your Running Shoes from Smelling
Last weeks website- RRCA Start to Run Program
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is a 35 minute run. I will be talking with my son, David, who is a new runner about what's been going on in his journey. You can join us as we warm up with a 5 minute walk, run for 3 minutes and walk for 2 (5 times) and then end with a 5 minute walking cool down.
Resources from the Episode:
The Wrinkled Runner Blog-
7 Reasons to Use a Run Coach and 3 NOT to
Doing Too Much, Too Soon as a Runner
Beginning Running: Building Up to a 30 Minute Run
Let's Hear it for The Run/Walk
Choosing a Running Shoe
What do I Wear Today? Running Temperatures and Clothing Choices
Running ABC's- How to Structure Your Running Goals
Running by Time, not by Mileage
Adjusting Your Runs-Give Yourself a Break!
The Wrinkled Runner YouTube Channel-
Should I Get a Running Coach
Running Motivation
Adjusting Your Runs
Don't Do Too Much, Too Soon
Beginning Running- Picking Out Your Running Shoes
RRCA Couch to 5K
Winter Running Gear
The Wrinkled Runner Podcast-
Running Motivation
Goals for the New Runner
Adjusting Your Runs
Doing Too Much, Too Soon
Running by Time Instead of Mileage
The RRCA Start to Run Program
Choosing Your Running Shoes
Website Recommendations:
This weeks website- RRCA Start to Run Program
Last weeks website- Runners Shorthand from The Wrinkled Runner
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
If you have ever looked at a workout and were confused about what it was telling you to do, you are not alone! I remember seeing workouts when I started doing speed work that seemed like another language to me. As a coach, I try to remember that the things I just know now had me in the dark many times while I learned about running. Those things are what I aim to make clear for those of you who are just starting to run.
Today I am going over some "shorthand" that you may see online for workouts. This episode may be one that you need to actually have a piece of paper for, so if you are used to listening on the run go ahead and absorb it and then re-listen with the show notes.
The workouts I go over in the episode are:
2 mi EZ/8x100m @5k w 200m rec/1 mi CD
6mi EZ/2x8 sec hill sprints
3x400m @3k pace
5 min WU/10x1min run/1 min walk/5 min CD
2x6 min/5 min/4 min/3 min/2 min/ 1 min @10k-1500m pace with 90 sec rec/2 min walk between sets
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Explaining Different Running Workouts
YouTube Videos from The Wrinkled Runner-
Incorporating Different Running Workouts
Podcast Episodes from The Wrinkled Runner-
Running Workouts
Content from Other Sources:
Runners World Pace Calculator
Heart Rate Zone Calculator - keep in mind using your age and the usual formula for this may not be accurate. Listen to the podcast episode and refer to the show notes about Heart Rate to find out how to find your actual max heart rate (and pay attention to the warnings about trying to find out as well...if you are just starting out, I suggest you use age and then as you get more data and run more you will be able to run the tests to find your real max. Always talk to your doctor before trying anything that is going to raise your heart rate).
Website Recommendations:
This weeks website- Runners Shorthand from The Wrinkled Runner
Last weeks website- Jeff Galloway's 10k Training - stay consistent by moving on to the next level after your couch to 5k
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friend!
One of the keys to getting better as a runner is to make running a habit. When we run consistently, we are teaching our bodies to be more efficient and the adaptations that happen just from running make each run easier. Those 4 miles that felt so hard last month, will not feel so bad this week if you have been getting out there and "practicing" those 4 miles!
Resources from the Episode:
YouTube Videos from The Wrinkled Runner-
Running Motivation
Get Back to Running After a Break
Podcast Episodes from The Wrinkled Runner-
Ask a Coach-How do I Get Back to Running After a Break
Running Motivation
Website Recommendations:
This weeks website- Jeff Galloway's 10k Training - stay consistent by moving on to the next level after your couch to 5k
Last weeks website- The Wrinkled Runner Book Recommendations
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends,
Today I am going over 4 books that you will want to add to your reading list if you are interested in learning how to make your training more personal to you. These have been so helpful to me as I sought to find out more about putting together training programs for myself and my clients.
Resources from the Episode:
RRCA- Become a Coach
Website Recommendations:
This weeks website- The Wrinkled Runner Book Recommendations
Last weeks website- Flying Pig Marathon- Sign up for the marathon I didn't run, lol!
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I am sharing my DNS (Did Not Start) marathon story. I chose not to run the Flying Pig Marathon this past May, and go through my reasons why and discuss some other reasons a runner may choose not to run.
Website Recommendations:
This weeks website- Flying Pig Marathon- Sign up for the marathon I didn't run, lol!
Last weeks website- Max Heart Rate Field Test from Polar.com- Read the whole article, and pay attention to the warnings- do this with a friend present and with your doctor's ok. Also, if you are new to running and/or don't have a lot of experience I do not recommend you do the field test, but use your data to start with (most watches should have a record of your max heart rate from harder runs)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
In today's podcast I'm giving you some tips on how to use your heart rate zones in your training, even if you don't strictly train using heart rate. This has been a game changer for my husband, both in keeping him safe on hot and humid days (slowing him down) and also showing him on faster workouts that he can hit those quicker paces. without maxing him out.
You can see the different zones I use here: Garmin Heart Rate Zones
Resources from the Episode:
Good explanation of different running workouts and the zones to use for them- The Athlete Blog- Complete Guide to Endurance Gains
Website Recommendations:
This weeks website- Max Heart Rate Field Test from Polar.com- Read the whole article, and pay attention to the warnings- do this with a friend present and with your doctor's ok. Also, if you are new to running and/or don't have a lot of experience I do not recommend you do the field test, but use your data to start with (most watches should have a record of your max heart rate from harder runs)
Last weeks website- Runners Blueprint- 5 Hill Running Workouts Guide for Beginners
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is the conclusion of the series I've been doing on the purpose of different workouts.
Running up a hill was something I dreaded (and avoided) for many years. Once I started running them, though, I found that I was able to...not enjoy them...but feel a sense of accomplishment at least!
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Explaining Different Running Workouts
7 Reasons to Use a Run Coach and 3 NOT to
YouTube Videos from The Wrinkled Runner-
Incorporating Different Running Workouts
Podcast Episodes from The Wrinkled Runner-
Using a Run Coach (Even if You're a Beginner)
Running Workouts
Content from Other Sources-
RRCA Find a Coach
"Science of Running" by Steve Magness- this link will take you to the Science of Running website. Scroll down to the bottom of the page to find the "Science of Running" book
3 Key Hill Workouts that Target Speed, Strength and Endurance from the website Outside
Website Recommendations:
This weeks website- Runners Blueprint- 5 Hill Running Workouts Guide for Beginners
Last weeks website- Trueform Running- 20 Minute Easy Interval Run
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I am talking about why we run the faster runs. Speed work is important if we want to get faster and more efficient as runners. We talk a lot about running slow to get fast, but we can't ALWAYS run slow!
Resources from the episode:
Blog Posts from The Wrinkled Runner
Explaining Different Running Workouts
YouTube Videos from The Wrinkled Runner
Incorporating Different Running Workouts into Your Training
Podcast Episodes from The Wrinkled Runner
Running Workouts
Content from Other Sources-
Runners World Training Paces Calculator
Runners World- Easiest Way to Add Some Speed Workouts Into Your Routine
Running- When Should You Start Doing Speedwork?
Website Recommendations:
This weeks website- Trueform Running- 20 Minute Easy Interval Run
Last weeks website-Runnin' for Sweets- How to Fuel a Long Run
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm continuing my series on the different kinds of runs and what the purpose o f each one is. This week I'm telling you about the long run.
Resources from the episode:
Blog Posts from The Wrinkled Runner
Explaining Different Running Workouts
Hydration for the Runner
YouTube Videos from The Wrinkled Runner
Hydration for the Runner
Incorporating Different Running Workouts into Your Training
UCAN Fueling for Long Runs
Podcast Episodes from The Wrinkled Runner
The Purpose of a Slow Run
Using a Running Coach
Hydration for Hot Runs
Running Workouts
Fueling for the Runner
Website Recommendations:
This weeks website- Runnin' for Sweets- How to Fuel a Long Run
Last weeks website- Calculator Soup Heart Rate Zone Calculator- Do not use the age formula! Figure out your max heart rate (listen to the episode for various ways to do this, or do the test in the description of the episode above). At the top of the calculator there is a drop down menu that defaults to "Basic by Age", click the arrow and choose "Karvonen by MHR and RHR". Look at the data on whatever you use to measure your heart rate to find your resting heart rate (RHR) and plug in this and your max to find your percentages.
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Until I learned more about running, I felt like I had to "kill" every run. Make every run faster and harder.
Now I know that there is a purpose to every run, and when we ignore that purpose we are not optimizing our bodies and can break them down instead of build them up.
On today's episode, I am going over the "why" of the slower runs. This is the start of a series (and the beginning of Season 4!) on different runs and why we do them.
In editing this episode, I wasn't happy with my explanation of how to find your max heart rate using Jack Daniel's Hill Test Method. Here is the test more (hopefully) clearly:
-- Using a running watch or chest strap (chest strap is more accurate), run hard up a hill for 2 minutes and note your heart rate at the end of the 2 minutes
-- jog down and run hard up the hill again (2 minutes), check your heart rate
If your heart rate is higher than what it was after the first reading, do a 3rd hill run and note the rate. You will keep running the hill until the heart rate is lower than the previous reading. The highest reading is approximately your max heart rate and you should be able to figure out percentages for your "zones" based on this number. See the Website of the Week below for a calculator you can use to plug that number in and find your zones.
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Warm Up for a Better Run
Why I Will Never Run My Easy Days Hard
Explaining Different Running Workouts
Setting Up a Running Journal
YouTube Videos from The Wrinkled Runner-
Warming Up
Incorporating Different Running Workouts to Your Training
Run Your Easy Days Easy
Setting Up a Running Journal with Evernote
Podcast Episodes from The Wrinkled Runner-
Running Workouts
The Warm Up
Content from Other Sources-
Runners World Training Paces Calculator
Website Recommendations:
This weeks website- Calculator Soup Heart Rate Zone Calculator- Do not use the age formula! Figure out your max heart rate (listen to the episode for various ways to do this, or do the test in the description of the episode above). At the top of the calculator there is a drop down menu that defaults to "Basic by Age", click the arrow and choose "Karvonen by MHR and RHR". Look at the data on whatever you use to measure your heart rate to find your resting heart rate (RHR) and plug in this and your max to find your percentages.
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you
Hey Running Friends!
In today's episode I answer a question from Kate. She started running during Covid and then stopped and wants to know how to get back into it again. Depending on how long of a break you took determines the steps to take getting back.
Resources from the Episode:
The Wrinkled Runner Website-
RRCA Start to Run
Doing Too Much, Too Soon
What is VO2Max
The Wrinkled Runner YouTube Channel-
RRCA Couch to 5K
VO2 Max for Runners
Too Much, Too Soon
The Wrinkled Runner Podcast-
RRCA Start to Run
Doing Too Much, Too Soon
Website Recommendations:
This weeks website- Active.com- The 10 Percent Rule: How to Make it Work for You
Last weeks website- Road ID- Medical and contact info on the run
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
When it comes to safety on the run, there are a few angles to think about. In this episode I'm talking about the things to think about and be prepared for.
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Using the Garmin PacePro Strategy (and Creating a Course)
Running the Bronx Parkway and Using the Google Maps Measure Tool
Running Safety
YouTube Videos from The Wrinkled Runner-
Safety for Runners
Google Map Measuring Tool
Runners ID- On the Road Safety
Content from Others-
Defender Ring
Website Recommendations:
This weeks website- Road ID- Medical and contact info on the run
Last weeks website- Conqueror Challenges - a virtual challenge that you do on your own
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today is the final episode in the 3 part series on The Wrinkled Runner Top 10 from 2021. This week I'm sharing the Top 10 YouTube videos.
Top 10 Videos:
10- Rest and Recovery for the Runner
9- Resources for the Older Runner
8- The Conqueror Challenges (see below for the website and my blog post article)
7- Terms to Know
6- Energy Bars from "Finish Line Fueling" by Jackie Dikos
5-"Run Fast. Cook Fast. Eat Slow" Review- book by Shalane Flanagan and Elyse Kopecky
4- Garmin Pace Pro Strategy
3- Veggie Lovers Pasta Salad
2- Strength Training using the Garmin Connect App
1- Using Garmin Coach
Resources:
Blog Posts from The Wrinkled Runner-
Conqueror Challenges
Rest and Recovery for the Runner
Resources for the Older Runner
Running Terms to Know
Energy Bars
"Run Fast. Cook Fast. Eat Slow" review
Garmin Pace Pro Strategy
Veggie Lover's Pasta Salad
Using Garmin Coach
Using a Running Coach
YouTube Videos from The Wrinkled Runner-
Outtakes from The Wrinkled Runner
Podcast Episodes from The Wrinkled Runner-
Using a Run Coach
Running Watch
Website Recommendations:
This weeks website- Conqueror Challenges - a virtual challenge that you do on your own
Last weeks website- Run Eat Repeat store on Amazon (Monica Olives- Run Eat Repeat Blog)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
This week I'm sharing the blog's top 10 most popular posts. I'm giving you a brief overview of the article and the links are down below.
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
10- Strength Training Update
9- Knee Pain in the Older Runner
8- The Runners Stride
7- Do You Burn More Carbs (Glycogen) or Fat in the Heat
6- Rest and Recovery in the Masters Runner
5- "Run Fast. Cook Fast. Eat Slow." by Shalane Flanagan/Elyse Kopecky book review
4- Using the Garmin Pace Pro Strategy and Creating a Course
3- My Thoughts on Using Garmin Coach
2- What is the Weather Channel™ Run Score?
1- Garmin Coach Review and Tutorial
YouTube Videos from The Wrinkled Runner
Using Garmin Coach
Using Pace Pro
Knee Pain in the Older Runner
Strength Training Using Garmin Connect
Does Your Body Change it's Fuel Source Depending on the Weather
The Weather Channel Run Score
"Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan/Elyse Kopecky Review
Rest and Recovery
Podcast Episodes from The Wrinkled Runner
My Strength Training
Knee Pain in the Older Runner
Does Running in the Heat Burn More Carbs or Fat
Rest and Recovery for the Runner
Using a Running Watch
Website Recommendations:
This weeks website- Run Eat Repeat store on Amazon (Monica Olives- Run Eat Repeat Blog)
Last weeks website- The Wired Runner- 5 Treadmill Tips for Beginners
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
In today's episode I talk about the top 10 most popular episodes from last year. You'll find links to all below.
10- The Warm Up
9- Running Terms to Know
8- Running Mantra
7- RRCA Start to Run Program
6- Doing Too Much, Too Soon
5- Cross-training for the Runner
4- Hip Drop in the Runner
3- Running by Time versus Mileage
2- Running Workouts
1- Choosing Your Running Shoes
Resources from The Wrinkled Runner
Website:
Warm Up for a Better Run
Running Basics: Terms to Know
Beginning Running: Building Up to a 30 Minute Run
Doing Too Much, Too Soon as a Runner
Cross Training for the Runner
Running by Time not by Mileage
Explaining Different Running Workouts
Choosing a Running Shoe
YouTube Channel:
Cross Training for the Runner
Doing Too Much, Too Soon
Incorporating Different Running Workouts Into Your Training
Warming Up Before a Run
Running Terms to Know
Running Shoes
RRCA Couch to 5K
Website Recommendations:
This weeks website- The Wired Runner- 5 Treadmill Tips for Beginners
Last weeks website- Run Bundle Age Grade Calculator- also includes a really good article about age grading.
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm sharing with you a tool that you can use to help you set goals, especially if you are an older runner.
Age grading is something that you may have seen if you race, but what does it mean? It is something I ignored for a long time, but now that I know what it is I am able to use it in a meaningful way.
Resources from the episode:
The Wrinkled Runner YouTube Channel-
What is Age Grading and How Can I Use it to Set Running Goals
Content from Other Sources-
The Wired Runner
Run Bundle REVERSE Age Grade Calculator- use this to find the times you need to up your percentages
Runners World Age Grade Calculator
Website Recommendations:
This weeks website- Run Bundle Age Grade Calculator- also includes a really good article about age grading.
Last weeks website-Runners World What to Wear Tool - if you aren't sure what to wear for a run, check out this tool
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
It's January in Buffalo, NY and we are having a VERY cold winter. I'm starting marathon training this week, so I will be out there on a pretty consistent basis 5 days a week. It can be hard to get out that door anytime (see last week's episode on running motivation if you have trouble with that), but when the "real feel" is is in the negatives it can be brutal!
Today's episode is about what I do to keep warm in this frigid weather and share my tips for staying upright in the snow and ice.
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Hair Care for Runners
Cold Gear
Warm Up or a Better Run
Running Safety
YouTube Videos from The Wrinkled Runner-
Hair Care for the Older Runner
Cold Gear
Warming Up Before a Run
Running Safety
Jacket Hack (keep your jacket secure on your body as you run)
Podcast Episodes from The Wrinkled Runner-
Running Motivation
The Warm Up
Website Recommendations:
This weeks website-Runners World What to Wear Tool - if you aren't sure what to wear for a run, check out this tool
Last weeks site- RRCA Find a Running Club feature
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Finding motivation to keep our running consistent is something we all have to deal with from time to time.
Today I'm sharing with you the ways that I try to keep from burning out and get myself out the door, even if I am not training for a race.
Resources from The Wrinkled Runner:
The Wrinkled Runner Website-
Running Through the Holidays
The Runner's Off Season
Runner's ABC's- How to Structure Running Goals
Running Resolutions for the New Year
Start to Run Program-RRCA
Running Naked (Running with no Tech)
7 Reasons to Use a Run Coach and 3 NOT to
Running with a Buddy
When Your Run Sucks
Can Mindful Running Work for You
Using a Running Journal
The Wrinkled Runner YouTube Channel-
The Conqueror Challenges (not racing, but you get a medal at the end!)
Running Resolutions
RRCA Coach to 5K (Start to Run Program)
Running with No Tech
Setting Up a Running Journal with Evernote
Mindful Running Review
The Wrinkled Runner Podcast-
Running with a Buddy
Using a Running Coach
Running Mantra
Goals for the New Runner
RRCA Start to Run Program
Website Recommendations:
This weeks website- RRCA Find a Running Club feature
Last weeks site- JoggingBuddy.com- a site that links you to partners in your area, or wherever you are running, even on vacation
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today we are talking about running with a partner. Last week I went over the benefit of running alone. Dave is back today as we talk about running together.
We are in the car, so some of the audio is not ideal.
Resources:
The Wrinkled Runner Website-
Running with my Buddy
Running Safety
Website Recommendations:
JoggingBuddy.com- a site that links you to partners in your area, or wherever you are running, even on vacation
Last weeks site- Map My Run- website that takes your location and gives you route suggestions based on the mileage you need
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Welcome to Season 3! I can't believe this podcast is already a year old. It has been so much fun spending Monday mornings with you all. I really enjoy the feedback I get from you in the form of emails, and your questions are usually turned into episodes so keep them coming!
Today I'm sharing with you some of the benefits I have found when I run alone. If you have been following me for a while you know that I mostly run with my husband. Once a week, though, I do run alone.
If you have to run by yourself, take a listen to some of the advantages of that to help you with motivation if it can be hard for you to get out there.
Resources from the episode:
Blog Posts from The Wrinkled Runner-
All By Myself- Ways Running Alone can be an Advantage
Content from Others-
Podcasts I Like on the Run-
Rich Roll
Morbid
Run to the Top
Website Recommendations:
Map My Run- website that takes your location and gives you route suggestions based on the mileage you need
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is the last one of Season 2! I'll be back January 3, 2022 with a new season.
I have what's known as hip drop, and I only knew it because of a picture taken of me during a race. When you see someone with the condition, it is very obvious to the person seeing it. What's not so obvious is if you are the one with it.
There is a mirror test you can do (see below) to look and see for yourself. Exercises to strengthen the hip and glute area can be helpful.
Resources from the Episode:
Podcast Episodes from The Wrinkled Runner-
My Strength Training
Knee Pain in the Older Runner
Content from Other Sources:
A Quick Test for Hip Control
3 Exercises for Hip Drop
Website Recommendations:
This Weeks- Running in the USA- database for races and clubs
Last Weeks-RRCA Coaches Database (also link to running clubs in your area, training plans for the beginner, etc.)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm sharing with you some great reasons you may want to look into hiring a run coach, even if you are just starting out.
I promise this isn't me trying to sell you my services! I only coach runners in the Buffalo area, I currently do not do any virtual coaching, so give this a listen if you've ever wished someone was there to take you to the next level.
Resources from the episode:
Blog posts from The Wrinkled Runner-
Running A,B,C's- How to Structure Your Running Goals
Podcast Episodes from The Wrinkled Runner-
Goals for the New Runner
Content from Others-
Training Peaks (find a coach)
McMillan Running (personal coaching)
Runners Connect
VO2 Dot
Website Recommendations:
This Weeks- RRCA Coaches Database (also link to running clubs in your area, training plans for the beginner, etc.)
Last Weeks-Marathon Training Academy- List of 20 Mantras
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is really short. Just a quick word on having a running mantra in your back pocket for getting through a hard run.
In the podcast I talk about a book called "Mindful Running" by Mackenzie L. Havey. I refer to her as Mackenzie HARVEY, which is wrong (not sure why, maybe Havey was autocorrected to Harvey and I just read what I had without thinking). Anyway, check out my reviews of the book below.
Resources from the episode:
Blog Posts from The Wrinkled Runner-
Can Mindful Running Work for You
YouTube Videos from The Wrinkled Runner-
Mindful Running Review
Website Recommendations:
This Weeks- Marathon Training Academy- List of 20 Mantras
Last Weeks- Hal Higdon's 10k Training or Jeff Galloway's 10k Training
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
On today's episode I'm explaining the A,B,C's of running goals, and why having them will help keep you motivated to continue to run even after you finish whatever "Start to Run" program you are using.
Resources from this episode:
Blog Posts from The Wrinkled Runner-
Running A,B,C's- How to Structure Your Running Goals
RRCA Start to Run Program
Running Workouts
Running Journal
YouTube Videos from The Wrinkled Runner-
RRCA Start to Run Program
Running Resolutions (Goals)
Running Workouts
Running Journal
Podcast Episodes from The Wrinkled Runner-
RRCA Start to Run Program
Running Workouts
Content from Other Sources-
RRCA Start to Run Program (website)
Pace Calculator for Running Workouts
Race Find- find a race to run anywhere in the US
Website Recommendations-
This Weeks- Hal Higdon's 10k Training or Jeff Galloway's 10k Training
Last Weeks- Strength Running by Jason Fitzgerald-
Strength Running website
Strength Running podcast
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm sharing with you what I do for strength training to help my running.
Strength is important for those muscles you use on the run, and those that you don't. Your core is what keeps you balanced, weak hips can cause hip drop and contribute to injuries, glutes need to be worked...there are so many benefits to getting stronger.
Resources from the episode -
Blog Posts from The Wrinkled Runner:
Strength Training Update
Incorporating Strength Training as a Runner
YouTube Videos from The Wrinkled Runner:
Using a Garmin for Strength Training
Other Content:
Jefit.com- Arms (you can search around for other routines)
Jefit.com- Full Body
Jefit.com- Legs/Back
Fitness Blender
Lateral Band Walk
Bridges
Clam Shells
Donkey Kicks
Running Website Recommendations:
(Last Week) Runners World- "A Beginner's Guide to Running Watches"
(This Week) Strength Running by Jason Fitzgerald-
Strength Running website
Strength Running podcast
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today I'm giving you my take on running watches. I won't give you which one is the "best"! But I am talking about the things I like about them and some of the features that can help you out.
Since I recorded this, I learned how to build my own running routes in the Garmin, so I'll link you to that post over on wrinkledrunner.com
Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Using PacePro on the Garmin Watch (and creating a course)
Using a Running Journal
Revisiting Running Form
Apple Intervals App
Explaining Different Running Workouts
YouTube Videos from The Wrinkled Runner-
Using a Garmin for Strength Training
Apple Intervals App
Using a Running Journal
Incorporating Different Running Workouts
Podcast episodes from The Wrinkled Runner-
Running Form
Different Running Workouts
Other Resources:
Runners World Pacing Calculator for Running Drills/Workouts
Running Website Recommendations:
(Last Week) Wrinkledrunner.com Facebook page- join me over on Facebook, and let's talk about running together!
(This Week) Runners World- "A Beginner's Guide to Running Watches"
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today's episode is all about running pet peeves. My running partner (and husband) Dave and I are discussing the topic over a glass of wine and a beer for him.
Join me over on my Facebook page (Wrinkledrunner.com) and answer the question, what are your running pet peeves?
Running Website Recommendations:
Wrinkledrunner.com Facebook page- join me over on Facebook, and let's talk about running together!
Athlinks.com- a one stop database of all your races and results
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
Today's episode is on running form. Many of us run how we run and are fine with that. But if you are experiencing injuries, want to get faster or run more efficiently there are tweaks you can make to your form to help you. You may even find you enjoy running more!
One note about Strides. In the episode I refer to running strides at the end of a run to learn faster turnover of the feet when trying to up cadence. I don't feel like I described them enough. What you want to do is at the end of an easy run, run for 20 seconds fast and then recover for 90 seconds to 2 minutes. Whatever you are using for a timer (I like to use an App called Intervals), when the 20 seconds starts you are not trying to be a race horse. Start slow for the first few seconds, gradually getting faster and faster until the 20 seconds are up. Notice your legs and the turnover, try to get the feet to move faster. If you are trying to up your cadence, you are need to be mindful of what you are doing. Fully recover. I like to do about 6 of those, but you should do what your body is telling you if you haven't done these before. If your form is breaking down, don't do as many. Just try to do more next week.
Another clarification...when learning to up your cadence by trying to gain only a few steps at a time, you are doing this over many runs. So when I say up your steps to 155 from 150 and then to 158 and then more, I don't mean in one run! Run as many runs as it takes to feel comfortable at 158, then try to get to 163. Take as many runs as needed to make that feel comfortable (for a whole run), and THEN try to add a few more steps. I'm not sure I made that clear in the episode.
Timeline-
Breathing- 1:47
Cadence- 4:23
Run Posture- 8:25
Loose Hands- 11:33
Form Check- 12:34
This Weeks Resource- 14:04
Next Weeks Topic- 14:42
Resources from the episode:
Blog posts from The Wrinkled Runner-
Revisiting Running Form
Running with my Shadow- this is a little form check I do on a run where my shadow is in front of me
YouTube Videos from The Wrinkled Runner-
Running with my Shadow- I show a clip in this video of me correcting my form using my shadow
Content from Other Sources-
Runners Connect- Heel Striking, Overstriding and Cadence
Website Recommendations-
This Weeks Resource- Athlinks.com- a one stop database of all your races and results
Last Weeks- jackrabbit.com - resource for buying shoes cheaper (make sure your first pair is fitted at a brick and mortar store before buying subsequent pairs on the internet)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
On todays episode I'm talking about knee pain, especially in the older runner. Although runners of all ages (especially beginners) can be susceptible to it.
Running will not "ruin" your knees, however! Find out what can cause knee pain and what you can do to help it.
Resources I talk about:
The Wrinkled Runner Blog:
Knee Pain in the Older Runner
Incorporating Strength Training as a Runner
Choosing a Running Shoe
The Wrinkled Runner YouTube Channel:
Choosing a Running Shoe
The Wrinkled Runner Podcast:
Choosing a Running Shoe
Other Resources:
Physical Therapy for Knee Pain
Lateral Band Walk
Website Running Recommendation of the Week-
jackrabbit.com- resource for buying shoes cheaper (make sure your first pair is fitted at a brick and mortar store before buying subsequent pairs on the internet)
Last Weeks Pick-Jefit.com - a resource for strength training workouts
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
If you are an older runner, it can be hard to find resources online just for us.
On today's episode I'm sharing with you some of the ones I've found over the last few years.
Resources from the Episode:
YouTube-
Sherpa Herb- an older runner that talks about using the Heart Rate for training (MAF)
2nd Act TV- this link is for their Running After 50 video, but check out the channel for other videos that may be of interest (including more running vids)
Runners Connect- this link is an interview they did with Pete Magill, who I talk about in the episode (Runners Connect is also a blog and podcast that has content for older runners)
Blogs-
RunYoung50- by Katie Holmes, an over 50 blogger who introduces us to older women that have changed the running world- lots of cool history
This Old Runner- fun blog from Karen
Pete Magill- articles on Podium Runner, Runners World and a really information podcast episode from Tina Muir's Running for Real
Still a Runner- Mary Lou Harris, an RRCA coach
What Older Runners Need to Know Before They Start- article on Runners World
8 Crucial Things Runners Over 50 Do to Stay Pain-Free- article on Prevention's Website
High 50 blog- article about a runner (Kate Battersby) who took up running over 50
NY Times Article- It's Never Too Late to Start
9 New Ways to Stay Motivated as a Runner- article from Runners Connect
How to Combat the Effects of Aging as an Older Runner - article from Strength Running
Running Through Menopause- article from Jenny Hadfield
From The Wrinkled Runner-
YouTube Playlist for the Over 50 Runner
Podcast Episodes-
Insomnia
Blog Posts-
Knee Pain in the Older Runner
Rest and Recovery in the Masters Runner
Hair Care for Runners
Website Running Recommendation of the Week-
Jefit.com- resource for strength training routines
Last Weeks Pick- Pacing Calculator for Workouts from Runners World
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.
Hey Running Friends,
On today's episode I'm talking about fueling the runner. We need to think about what we are putting in our bodies before, during and after our runs. Staying hydrated at all times is important as well!
One note about something I said. When I edited the podcast it sounded to me like I was saying you are burning the fat that you EAT on lower intensity exercise days. You are actually burning the fat STORED in your body. Just wanted to make that clear. Sometimes we talk thinking everyone is going to be able to read between the lines, but that part was pretty poorly worded...sorry!
Resources:
The Wrinkled Runner YouTube Channel-
Energy Bars from "Finish Line Fueling" by Jackie Dikos
Book Review: "Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan and Elyse Kopecky
Recipe: Veggie Lovers Pasta Salad from the book "Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan and Elyse Kopecky
Interval App- I use this to prompt me to take in fuel on long runs
UCAN Review and recipe
Cronometer App
Whole Wheat Peanut Butter Bagels
The Wrinkled Runner Blog-
Energy Bars from "Finish Line Fueling"
"Run Fast. Cook Fast. Eat Slow" Book Review
Veggie Lovers Pasta Salad
Ravioli with Sweet Potatoes and Walnuts
"Finish Line Fueling" Book Review
Cronometer App
The Wrinkled Runner Podcast-
Hydration
Other Resources-
UCAN website
Run Fast Eat Slow website
Chicken Donburi Recipe
Website Recommendations:
Pacing Calculator for Workouts from Runners World (this weeks resources for the runner choice)
Cronometer (this weeks resource for the runner choice)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
Today's episode is a "Q and A". I answer a question that has been sent in from listeners of the podcast/readers of the blog, or YouTube subscribers.
The question I answer today is about racing. This runner wanted to know if I had any advice for her, as she was going to be running her first half-marathon after running several 5 and 15K's.
In the episode I talk about a booklet I created that helps racers plan what they need to do and have for race day. It is a checklist, but also asks you some questions to help prepare you with everything you will need to know. Until September 30, 2021 you can download this for free using the code "racing721" (it is usually $1.99). If you think you will ever want to race, go ahead and get this booklet for the future. UPDATE- After removing the code, I decided to offer this as a free download to anyone who signs up for my newsletter with their email address. You can head to wrinkledrunner.com (link below) to the home page and either sign up with the pop up form (which takes 30 seconds to pop up) or follow the once a month newsletter link and read the instructions. Either way, you can get it for free.
Resources from the Episode:
Choosing Your Running Shoes (from The Wrinkled Runner Podcast)
Beginning Running: Picking Your Running Shoes (from The Wrinkled Runner YouTube channel)
Choosing A Running Shoe (from The Wrinkled Runner Blog)
Running Workouts (from The Wrinkled Runner Podcast)
Incorporating Different Running Workouts Into Training (from The Wrinkled Runner YouTube channel)
Explaining Different Running Workouts (from The Wrinkled Runner Blog)
Website Recommendations:
Run Fast Eat Slow (last weeks resources for the runner choice)
Pacing Calculator for Workouts from Runners World (this weeks resources for the runner choice)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
On today's episode I'll be finishing up our heat related running series. Check out last weeks podcast to hear about whether you burn more fat or carbs on a hot run. The week before I went over hydration and why it is so important.
If you listen to anything in this episode, make sure you find out what heat related medical emergencies can occur and how to spot if you are in trouble. You can jump to those sections if you look at the Chapter markers.
Resources from the Episode:
Blog Posts from The Wrinkled Runner about running and heat:
Adjusting Your Runs-Give Yourself a Break
Gearing Up for Summer Runs
Using Your Shadow to Check Your Form
Preparing for a Run in the Sun
Running in the Heat
YouTube Videos:
Summer Running Gear
Running in the Heat
In the episode I talk a bit about a dangerously hot run Dave and I did in Shanghai a few years ago. The story is included in a Season 1 interview I had with him.
Website Recommendations:
Dress My Run (last weeks resources for the runner choice)
Run Fast Eat Slow (this weeks resources for the runner choice)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
In this episode, I am exploring a concept I learned about on the Weather Channel App. There is a Run Index (a number that tells you how “good” the running conditions are) and part of the science is related to whether you burn more carbs or fat depending on the outside temperature.
I’ve always associated running with burning carbs, so this concept that one could burn more fat or carbs depending on the weather was a new one for me. I did some exploring, and this episode goes over what I found.
There is a website I found in my research that is called dressmyrun.com. If you have ever been confused about what to wear on a run, this handy little tool can help. I wanted to share it with you, and it gave me the idea to try and find a new website or resource every week that I can introduce you to.
Resources from the Episode:
Link to the study I refer to regarding burning carbs or fat- Journal of Applied Physiology, Nutrition, and Metabolism: Aerobic fitness determines whole-body fat oxidation rate during exercise in the heat
Runners World: Do You Burn more Calories in the Heat (you may hit a pay wall trying to access this article if you are not a subscriber to the Runners World website)
Blog Post at Wrinkled Runner about the Weather Channel App (Run Index): What is the Weather Channel Run Score?
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Welcome to Season 2. These first few episodes are going to be all about running in the summer heat. There are things you can do to help acclimate your body and things you need to know to run smart.
Hydration both before, during and after a hot run is important to make sure you don’t get into trouble and keep your body working the way it is meant to.
I recommend carrying water and an electrolyte sports drink with you while you run, and plan out when you are going to use them.
The Wrinkled Runner Blog: Hydration for the Runner
The Wrinkled Runner YouTube Channel: Hydration for the Runner
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
Today is the final episode for Season 1 of The Wrinkled Runner! The time has flown by, and I’m currently filling in my calendar with podcast topics for Season 2 starting July 5th. A lot of episode topics come from questions from listeners, so if you have any questions about running they may be used in a podcast so send them my way. I’ll answer you personally before the next season, though.
The episode for today is about what I like to do for my cross training. Doing other things like biking, swimming or yoga can enhance and help your running fitness. Also, I like to have other forms of cardio in my back pocket that I already am familiar with during those times I may be dealing with an injury that means I need to take a break from running.
Resources from the episode:
Blog Post: Cross Training for Runners
Blog Post: What to do When You Can’t Run
YouTube Video: Keeping Up Your Fitness When You Can’t Run
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
On today’s episode I’m talking about the why’s and how’s of adjusting your runs. Sometimes runners can be a stubborn bunch (I know I am) and refusing to alter a plan we are following can result in injury or overtraining.
Resources from the episode:
Mighty Niagara Half Marathon:
Website
Wrinkled Runner YouTube Recap
Wrinkled Runner Blog Post
Nuun Review:
Wrinkled Runner YouTube
Wrinkled Runner Blog Post
Summer Running:
Wrinkled Runner Blog Post (Preparing for running in the heat)
Adjusting Your Runs:
Wrinkled Runner Blog Post
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
I suffer with insomnia, always have, but it is worse now that I am in menopause. As a runner, it can be hard to be motivated to get out for a run when I can feel really tired. This episode goes over some of the ways I try to get a good nights sleep.
Resources from the episode:
Insomnia in the Runner- The Wrinkled Runner YouTube Channel
Insomnia in the Runner- The Wrinkled Runner Blog Post
Bed Time Yoga - Yoga by Candace
Meditation Exercise for Sleep- Great Meditation YouTube Channel
Things You Can Do to Get More Sleep:
- Manage your screen use an hour before bed/manage Blue light from devices
- Read a paperback in bed, instead of an e-reader
- Have some sleep/herbal tea as part of the bedtime routine
- Commit to not having caffeine any later than 6 hours before bed
- Drink less alcohol
- Use room darkening shades/curtains and a sleep mask
- Use melatonin sparingly and at half dose (too much of a good thing can be detrimental)
- If you are peri-menopausal or in menopause and have night sweats, keep a towel nearby to place over wet sheets so you don’t freeze in a cooled room
- Keep the room cool
-try bed time yoga (see the resource above)
- try meditation or mindfulness exercises (see the resource above)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
On today’s Q and A episode, I’m answering a question I received a few months ago regarding overtraining and burnout. Recognizing the symptoms of Overtraining Syndrome early can prevent a prolonged period of having to stop running and prevent a major burnout that could lead you to just quit altogether.
This topic may not seem like a “beginners” one, but knowing that it is a thing can be helpful for even a novice runner.
Resources from the Episode:
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Overtraining and Burnout:
Runners Connect (great resource for all runners)
The Wrinkled Runner Blog Post on Overtraining
The Wrinkled Runner YouTube Video on Overtraining
Overtraining List of Symptoms (from Runners Connect)
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
Today’s episode lists the top videos from The Wrinkled Runner YouTube channel from 2020.
YouTube Videos from the episode:
Running Resolutions- 1:29
Choosing a Running Shoe- 1:56
RRCA Start to Run Program- 2:50
Winter Gear- 3:10
Apple Intervals App- 3:42
Companion Blog Posts:
RRCA Start to Run
Choosing a Running Shoe
Winter Gear
A,B,C Running Goals
Apple Intervals App
Companion Podcast Episodes:
RRCA Start to Run
Choosing a Running Shoe
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hi Running Friends!
On today’s episode I’m talking about the top posts of 2020 from The Wrinkled Runner website.
Blog Posts in this episode:
Choosing a Running Shoe- :57
“My Year of Running Dangerously” Book Review- 1:16
Warming Up Before a Run- 1:32
Top 10 Posts from 2019- 1:55
Winter Gear- 2:13
Why I Will Never Run My Easy Days Hard- 2:55
Let’s Hear it for the Run/Walk- 3:31
Online Resources for Older Runners- 3:48
Hair Care for Runners- 4:18
Apple Intervals App- 4:53
Additional Resources:
YouTube Videos-
Choosing a Running Shoe
“My Year of Running Dangerously” Book Review
Warming Up Before a Run
Winter Gear
Hair Care for Runners
Apple Intervals App
Podcast Episodes-
Choosing a Running Shoe
Warming Up
Running Workouts
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey running friends!
In today's episode I'm interviewing a "regular runner". A runner like you and me. I love listening to podcasts with elite runners or experts in the running field for all their wisdom and information, but I also like the ones that talk to those of us who hit the road but will never qualify for the Olympics.
I'm talking to my husband, who runs with me 4 out of the 5 days that I run a week. We talk about some of the adventures we've had and why he runs even though he doesn't love it like I do!
One note, we did the interview while on a long car ride. Since Dave was driving, he had a lapel mic on which picked up some of the road noise.
Hi Running Friends!
Today we are talking about incorporating different running workouts into your training. My goal to run a sub 2-hour half-marathon was realized once I added a variety of new “runs” like tempo’s, intervals and hill repeats.
My Half-Marathon Story- 0:50
New Runners and Workouts- 1:27
Fartlek- 2:05
Hill Workouts- 3:10
Tempo Runs- 7:51
Intervals- 9:38
Workout Shorthand- 10:50
Today’s Resources:
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Wrinkled Runner: Explaining Different Running Workouts
The Half-Marathon Plan I used to run under 2 hours
Runners World Training Pace Calculator
Workout Shorthand Example:
1 mile warm up/6x800m @ 5k pace with 2 min. recovery/10 min. cool down-
Translation- run 1 mile (or walk) to warm up, run 800 meters at your 5k pace (use the calculator), walk for 2 minutes and do the run and the recovery 5 more times. Then walk or jog slowly for 10 minutes to cool down.
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
In today’s episode I’m talking about doing too much, too soon when we start to run. This can cause injury, burnout and trigger disordered eating.
If you are like me and tend to go all out when starting something new, this is the episode for you.
Running to Lose Weight Can be Trouble- 1:27
Under Fueling can be an Older Runner Issue- 2:14
Help for Disordered Eating- 2:50
Tempting to Start Back Running Where we Left Off- 3:14
Body Adaptability- 4:00
Burnout and Overtraining- 4:445
FlyLady?- 5:55
Today’s Resources:
National Eating Disorders Association
National Eating Disorders Helpline (Call or Text)- +1-800-931-2237
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Flylady (a resource to help you clean your house...listen to the episode to find out how this relates to running, lol)- http://flylady.net/
You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
In this episode, I’m going over the benefits of running by time instead of mileage. If you are a beginner, and have used a program that has you run/walk for a certain amount of time, this can be a good way to keep moving forward with your running.
When I am in my “off-season” (not training for any races), I often go out for a 40 minute or 60 minute run instead of defining how many miles I want to do.
Benefits of Running by Time- 1:00
Apple Intervals App- 2:12
Route Variety- 4:05
Motivation to Run- 4:55
Things to Think About- 6:42
Next Week’s Topic- 9:16
Additional Resources:
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Apple Interval App:
Video
Blog Post
You can find my additional outlets on The Wrinkled Runner YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Hey Running Friends!
This episode is a fast over view of warming up. The important take away is that warming up can be a good way to help your body get ready to run, and I mention the things I do to warm up. Those are leg swings, butt kicks and knee grabs. You can see me do butt kicks and leg swings in my YouTube video on the subject, which I’ll link to down below under the Resources section.
I don’t go into very much detail about specific warm ups you can try, so if you are interested in seeing more of what to do I provided links to sites and videos for you to tak a look at.
There was a chunk of the podcast that didn’t make it that talked about dynamic stretches for warm up, rather than static stretches. Dynamic stretching is what is generally recommended, instead of the kind of stretching where you hold a muscle in the stretched position for a period of time. That can lead to injury. Take a look at the Dynamic Warm Up video linked below.
RRCA Start to Run- 0:15
Warm Up to Get Rid of Sluggish Starts- 1:24
Muscles Are Ready to Move- 1:50
How Long to Warm Up?- 2:04
Personal Routine- 2:46
Adjusting Training- 3:20
Next Week- 4:18
Additional Resources:
Wrinkled Runner YouTube Channel: Warm Up
YouTube: Dynamic Warm Ups to Try
Runners Connect Article: Why Is a Warm Up Needed
Wrinkled Runner Blog Post: Warm Up for a Better Run
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Hey there Running Friends!
On today’s podcast I’m talking about the importance of rest and recovery for runners. Our bodies can do amazing things, and when you understand why they do what they do you’ll understand the importance of resting that body to get it ready to do even greater things!
Today is a quickie, but so important!
- General Training Plan - 0:27
- Temptation to GO and GO- 0:54
- Generic Training Plans Don’t Account for ME (or YOU)- 1:17
- Beginning Older Runner- 2:12
- Damage We Do Helps Us Get Stronger (if we get our rest)- 2:22
- Are You Still Fatigued After a Rest Day?- 2:56
- Hard Crosstraining= NO run- 3:10
- RRCA Training Recommendations- 3:30
- Pete MaGill (masters expert)- 3:45
- Injury Prevention- 4:06
- Learn to Run from the RRCA- 4:15
Additonal Resources:
The Wrinkled Runner Blog
The Wrinkled Runner YouTube Channel
Overtraining Blog Post
Overtraining YouTube Video
Rest and Recovery Blog Post
Rest and Recovery YouTube Video
Link to the RRCA (Road Runners Club of America) Start to Run Program
RRCA Start to Run Blog Post
RRCA Start to Run YouTube Video
Hey there Running Friends!
Today we are talking about the words runners use and what they mean. One note about running workout terms like fartlek, tempo, etc., I will cover workouts and what they are and how to do them in a podcast episode in March, so if you're looking for that subscribe so you don't miss it.
I'm going to list the words below, and when I talk about them so if you are familiar with some terms but not others you can jump to the words you want.
- Bandit- 1:59
- Base- 3:22
- BQ- 3:47
-Chip- 5:04 - Clock/Gun Time- 5:40
-Corral- 6:18 - DNF- 7:35
- DNS- 8:06
- Foot Strike- 8:32
- Loop- 8:57
- Out and Back- 9:13
- Pace- 10:11
- PB/PR- 10:54
- Recovery Run- 11:15
- Splits- 11:43
- Taper- 13:25
- Ultra- 14:04
Additional Resources:
The Wrinkled Runner Blog
Post on "Terms to Know"- in case you want to see the list of words and the definitions
YouTube Video on "Terms to Know"
To sign up for The Wrinkled Runner newsletter- a once a month email that includes links to everything that was put out the previous month over on the blog, the YouTube channel and this podcast. I also include interesting running resources that I've found and talk a little about whatever has been going on in my running day to day.
Runners Connect- runnersconnect.net
Ultra Documentaries you may find interesting:
Desert Runners
Karl Meltzer: Made to be Broken
Running for Good
Season 1 Episode 3- RRCA Start to Run
Hey there Running Friends!
In this episode, I talk about the RRCA (Road Runners Club of America) Start to Run program. I am certified as a running coach by the RRCA, and direct new runners to this program.
The plan utilizes the Run/Walk method to get you out the door and running only 1 minute for every 5 for the first week, until you are running for 30 minutes by week 10.
Some of the specifics I cover are:
- Last Weeks Topic- 0:11
- RRCA Run/Walk- 0:30
- Training Build Up- 1:29
- Basics of the Plan- 2:07
- Advice for the Plan- 2:16
- Warm Up- 2:40
- Minute of Running vs. Walking- 2:49
- Interval Apps- 3:39
- 10 Weeks: What Now?- 3:58
- Tweak Your Training- 4:46
- Slow and Easy- 5:15
- RRCA Website- 5:30
- Coaches- 5:38
- Next Weeks Topic- 5:56
- Contact Me- 6:05
Additional Resources:
RRCA website (30 minute run): https://www.rrca.org/resources/runners/getting-started/getting-started
Blog Post: https://wrinkledrunner.com/beginning-running-building-up-to-a-30-minute-run/
YouTube: https://youtu.be/vZe0F6Nyc9c
To Sign Up for The Wrinkled Runner Newsletter: https://wrinkledrunner.com/contact/
Blog Post (on Run/Walk): https://wrinkledrunner.com/lets-hear-it-for-the-runwalk/
Blog Post (on Workouts for Runners): https://wrinkledrunner.com/running-workouts/
Jeff Galloway: https://www.jeffgalloway.com/training/beginning-running/
YouTube (on Interval App): https://youtu.be/M1PrYBN0Ll0
Interval App for Apple Users: https://www.intervalspro.com/
Interval App for Google Play Users: (I have not used this app, so let me know if you like it or not and I can change this link to something better if there is anything out there that runners thing rates higher) https://play.google.com/store/apps/details?id=com.intervaltimerfree.app&hl=en_US≷=US
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Season 1 Episode 2- Choosing Your Running Shoes
Hey there Running Friends!
In this episode, I talk about what you can expect when you go to a dedicated running store to pick out shoes. No one ever should feel intimidated by the process, in fact, it should be a motivator to get you going!
Some of the specifics I cover are:
- Going to the Running Store- 1:02
- What new runners should expect- 1:57
- Trying shoes on at the store- 2:25
- Same Brand, but different versions- 2:58
- Why you may want to go up a size- 3:46 (NOTE- this episode was recorded over a year ago, so I talk about going up a half size. Since then I was encouraged to go up a full size and that has eliminated my blisters!)
- Getting good socks- 4:36
- Discussion on cushioning and comfort- 4:55
- New runners should go for comfort to stave off injury- 6:12
- Post on Wrinkledrunner.com about study on new runners and comfort- 7:05
- Talking about laces- 7:30
- Lace Locking- 8:07
- Running shoes are for running- 8:35
- When to change shoes- 9:03
- Starting a shoe log- 9:55
- Getting new shoes before you need them- 10:39
- Running Journal- 11:27
- Episode Re-cap- 12:17
- Contact Info- 13:33
Additional Resources:
YouTube channel video on Running Shoes: https://youtu.be/psnRxVeonnw
Blog Post on Running Shoes: https://wrinkledrunner.com/choosing-a-running-shoe/
Blog Post that links to the New Runner Comfort Study: https://wrinkledrunner.com/neutral-or-stability/
Fleet Feet: https://www.fleetfeet.com/
Lace Locking: https://youtu.be/OBbc6TackDQ
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Season 1, Episode 1: Introducing the Wrinkled Runner
Hi there. My name is Sherry and I’m the Wrinkled Runner. A 50 something from Buffalo, NY who has made running...and helping new runners and older runners reach their goals...my passion.
You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.
In this episode I introduce myself and why I started running (to lose weight) almost 15 years ago. What started out as a quest to burn calories has turned into a journey complete with running marathons, receiving my coaching certification and sharing what I can to whoever will listen.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
Resources from this episode:
Hal Higdon's Half Marathon Novice Training
RRCA (Road Runners Club of America)