The Wrinkled Runner

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 [email protected]…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
Chari 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 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 [email protected]…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 [email protected]…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 [email protected]…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 [email protected]…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 [email protected]…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 [email protected]…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 [email protected]…I answer every one. 

Get in touch with Coach Sher!

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 [email protected]…I answer every one. 

Get in touch with Coach Sher!

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 [email protected]…I answer every one.