The Wrinkled Runner

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 podsTina 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" raceBoston 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 BagsYouTube Video from The Run Experience about PloggingIf 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 safetyKickr 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 ShoeBurnout and Overtraining7 Reasons to Use a Running Coach (and 3 NOT to)Strength Training UpdateThe Road to Improvement: How Consistency in Running Yields ResultsRest and Recovery for the Masters RunnerThe Wrinkled Runner Podcast:How Can I Effectively Strength Train as a RunnerRun Your Own Race: Don't Let Running Bandwagons Paralyze YouRunning MotivationUsing a Running Coach (Even if You're a Beginner)Doing Too Much, Too SoonRest and Recovery For the RunnerChoosing Your Running ShoesThe Wrinkled Runner YouTube Channel:Beginning Running: Guide to Choosing Running ShoesShould I Get a Running CoachConsistency is One of the Best Ways to Get Better at RunningSymptoms of a Running Slump: Burnout and OvertrainingFinding the Motivation to Go For a RunRest and Recovery for the RunnerDon't Do Too Much, Too SoonIf 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 supportResources 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 coordinationResources: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 KneesDemonstration of BoundingIf 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 throughResources from the Video-The Wrinkled Runner Website-Running the World: Combining Vacation and RunningThe Wrinkled Runner Podcast-Are You Ready to Run the MarathonDiscovering the World Through Your Running Shoes- Dynamic vs Static Stretching Insights for RunnersThe Wrinkled Runner YouTube Channel-Running On VacationTop 5 Videos from 2023 Are You Ready for the MarathonStretching for Runners Rest vs Run- Listening to Your BodyIf 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 ClockBeginning Running: Building Up to a 30 Minute RunThe Road to Improvement: How Consistency Yields ResultsDoing Too Much, Too Soon as a RunnerThe Wrinkled Runner YouTube Channel:RRCA Start to Run ProgramConsistency is One of the Best Ways to Get Better at RunningThe Wrinkled Runner Podcast:Introduction to the RRCA Start to Run ProgramRunning ConsistentlyDoing Too Much, Too SoonRace 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 sectionIf 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 ticketsBarkley Marathons - check out this documentary about the Barkley MarathonBoston 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 landfillsGiving 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 information on registering for my meet up at the Boston Run Show, click the link below to 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 Goals5 Nutrients We Need as We AgeThe Wrinkled Runner YouTube Channel:The Pro's and Con's of S.M.A.R.T GoalsThe Wrinkled Runner Podcast:Art of Setting GoalsStay in Your Lane: Using a Track for BeginnersBuilding a Solid Foundation: Base Building for RunnersSustaining Your Stride: Nutrients the Older Runner NeedsStep by Step: Overcoming Running HurdlesConqueror 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 RunnerOther Sources:First Time Marathon Guide to Fuel for a MarathonHal Higdon's Novice Marathon TrainingCan I Run a Marathon from Marathon HandbookAs an Amazon Associate, I earn from purchases:Running Your First Marathon: The Complete 20 Week Training PlanIf 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 groupsChari Hawkins- Chari 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 stepsMisadventures of a Marathoner- Coach Jen's websiteIf 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 RunStravaAll TrailsGarmin ConnectGreat RunDestination Races:AhotuRunning Tours:Go Running ToursRelevant Podcast Episodes:Ahotu- Finding destination racesUsing a Running CoachAdjusting Your RunsYouTube Channel:Should I Get a Running CoachAdjusting Your RunsWebsite:Adjusting Your Runs7 Reasons to Use a Coach (and 3 NOT to)Using Ahotu to Find Your Next RaceMy Running Packing List:Running shirtsRunning bottoms (some trips may need shorts/pants)Sports BrasHatEarphonesRunning Belt (flip belt for phone/ID or Hydration for water)JacketSocksRunning ShoesCarbs if needed (Clif Blocks, Stingers, etc)Running Watch/ChargerHand 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 suitcaseBlister BandaidsIf 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 CoachingKnow 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 FitIf 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 WastePodcast: When to Replace Running ShoesFrom Other Sources-Jog On- To donate in the UK Sneaker Impact- To donate in the USSneaker Impact AI Technology VideoThe Boston Run ShowIf 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 ExerciseBas 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 studyScience of Running Article by Steve Magness: Lactate Threshold...what the heck is it?Why Difficult Runs May Signal the Need to Run MoreStretching for Runners: Dynamic vs. StaticIf 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 ImprovingOvertrainingPurpose of Runs Series-Slow RunsLong RunsFaster RunsHillsYouTube-Consistency is the Keys to ImprovingBurnoutWebsite-Consistency in Running Yields ResultsOvertraining and BurnoutIf 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-PediaRRCA Run Club Search RRCA Start to Run ProgramFleet 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 ShoesIntro to the RRCA Start to Run Program- Guided Run/Walks with Coach SherThe Wrinkled Runner Website:Choosing a Running ShoeThe Wrinkled Runner YouTube Channel:Beginning Running: Going to a Running Store for ShoesIf 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 RunnerThe 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 belowRecipes for the Nutrients in the Episode:Phytonutrients- This is a list of recipes from the Cornell Cooperative ExtensionProtein- A list of 5 recipes that are high in Protein, and developed for athletes so there are a good amount of carbs in there, tooCalcium- 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 LentilsOmega 3 Fats- Chia Seed PuddingIf 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 BuffaloFamous ResidentsIf 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 OverviewThe Wrinkled Runner Podcast:Using a Running WatchOther 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 UpWrinkled Runner YouTube Channel: Warm UpWrinkled Runner Blog Post: Warm Up for a Better RunYouTube: Dynamic Warm Ups to Try5 Minute Warm Up6 Minute Post Run Stretch10 Minute Foam Roll for RunnersRunners Connect Article: Why Is a Warm Up NeededIf 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 TrainingRunning MotivationAdjusting Your RunsGoals for the New RunnerOvertraining and BurnoutThe Wrinkled Runner Website:The ABC's of Setting Goals for RunnersAdjusting Your Runs: Give Yourself a BreakRunning Slump (Burnout and Overtraining)The Wrinkled Runner YouTube Channel:The Pro's and Cons of S.M.A.R.T GoalsAdjusting Your RunsRunning MotivationSymptoms of a Running Slump: Burnout and OvertrainingIf 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 yoursUsing 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 inUsing 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 ResultsThe 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 workouts4. 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 see1. 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 CoachingRunning WorkoutsUsing a Running WatchResources from The Wrinkled Runner YouTube Channel:Using Your Garmin to Build Running WorkoutsIncorporating Different Running WorkoutsResources from The Wrinkled Runner Website:Explaining Different Running WorkoutsIf 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. 5. RRCA Start to Run Program Week 2- Resolutions to start running were still in swing for the second week. 4. 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 game3. 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! 2. 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. 1. 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: WRINKLEDRUNNERIf 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 CalculatorIf 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 smokeEd Avol- An Air Pollution Expert's Tank on Exercise, Smog and HealthAir 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 areaIf 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 websiteIf 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 HillsThe Purpose of Faster RunningThe Purpose of the Long RunThe Purpose of a Slow RunIf 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 RunnersRPE Chart by Run Eat RepeatThe 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 RunnerCustomized 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 CoachingJoin my Facebook PageFind 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches: Check out- Marathon HandbookResources: 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 GoalsRunner's Blueprint-The 10 Fitness Goals You Should Be SettingJoin my Facebook PageFind 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches: Check out- Marathon HandbookSurvey for our Live RunResources: These are podcast episodes. The show notes for each one also link to other content related to each topic. Running Safety Insomnia in the RunnerOvertraining and BurnoutToo Much, Too SoonRest and RecoveryJoin my Facebook PageFind 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches:Check out- Marathon HandbookSurvey for our Live RunResources from Other Sources-Interval Timer for Apple UsersInterval Timer for AndroidFind a 5K near youJeff Galloway Run/Walk/Run™RRCA Running ClubsFind a Running Partner- Jogging BuddyJoin my Facebook PageFind 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches:Check out- Marathon HandbookSurveyResources from the episode:The Wrinkled Runner Website-7 Laundry Rules for Running ClothesThe Wrinkled Runner YouTube Channel-Top 10 YouTube videos from 2022 (link on Wednesday when it goes live)Taking Care of Running ClothesThe Wrinkled Runner Podcast-RRCA Start to RunResources from Other Sources-Interval Timer for Apple UsersInterval Timer for AndroidFind a 5K near youFind 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches:Check out- Marathon HandbookSurveyResources from the episode:The Wrinkled Runner Website-Beginning Running: Building Up to a 30 Minute RunThe Wrinkled Runner YouTube Channel-RRCA- Couch to 5KThe Wrinkled Runner Podcast-RRCA Start to RunResources from Other Sources-Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for freeInterval Timer for Apple UsersInterval Timer for AndroidYou 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 RunnersRunners Connect Strength TrainingBody Weight StrengthPut together a 5 minute Warm Up:Warm Up for a Better RunWarming Up Before a RunThe Warm UpHow to Do an "A" SkipRunners Connect Warm UpsKnee Grabs for RunnersDynamic Stretches:Check out- Marathon HandbookSurveyResources from the episode:The Wrinkled Runner Website-Beginning Running: Building Up to a 30 Minute RunThe Wrinkled Runner YouTube Channel-RRCA- Couch to 5KThe Wrinkled Runner Podcast-RRCA Start to RunResources from Other Sources-Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for freeRecovery Yoga for RunnersInterval Timer for Apple UsersInterval Timer for AndroidYou 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 RunWarm Up for a Better RunFinish Line FuelingThe Wrinkled Runner YouTube Channel-Warming Up Before a RunRRCA- Couch to 5KThe Wrinkled Runner Podcast-RRCA Start to RunThe Warm UpResources from Other Sources-How to Do an "A" SkipRun Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for freeRunners Connect Strength TrainingRunners Connect Warm UpsBody 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 RunRunning SafetyApple Intervals AppCreating a Running Workout in Your Garmin Connect AppWarm Up for a Better RunWeather Channel Run ScoreUsing a Running JournalThe Wrinkled Runner YouTube Channel-Safety for RunnersUsing Your Garmin to Build Running WorkoutsWarming Up Before a RunRRCA- Couch to 5KApple Intervals App UpdateGoogle Map Measure ToolThe Wrinkled Runner Podcast-RRCA Start to RunThe Warm UpRunning SafetyResources from Other Sources-How to Do an "A" SkipRun Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for freeRunning Podcasts to Try:Run to the TopStrength RunningAli On The RunYou 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 RunChoosing a Running ShoeRunning SafetyApple Intervals AppCreating a Running Workout in Your Garmin Connect AppWarm Up for a Better RunDoing Too Much, Too SoonRest and Recovery in the Masters RunnerThe Wrinkled Runner YouTube Channel-Safety for RunnersUsing Your Garmin to Build Running WorkoutsDon't Do Too Much, Too SoonWarming Up Before a RunRest and Recovery for the RunnerPicking Your Running ShoesRRCA- Couch to 5KApple Intervals App UpdateThe Wrinkled Runner Podcast-Choosing Your Running ShoesRRCA Start to RunRest and Recovery for the RunnerThe Warm UpDoing too Much, Too SoonRunning SafetyResources from Other Sources-How to Do an "A" SkipYou 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 JournalCoaching ServicesThe Wrinkled Runner YouTube Channel-Setting Up a Running JournalWebsite Recommendations:This weeks website- Runners Blueprint- 10 Ways to Stop Your Running Shoes from SmellingLast  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.