The Wrinkled Runner

Get in touch with Coach Sher!

Hi Running Friends!

On today's episode I'll be finishing up our heat related running series. Check out last weeks podcast to hear about whether you burn more fat or carbs on a hot run.  The week before I went over hydration and why it is so important.

If you listen to anything in this episode, make sure you find out what heat related medical emergencies can occur and how to spot if you are in trouble. You can jump to those sections if you look at the Chapter markers.

Resources from the Episode:
Blog Posts from The Wrinkled Runner about running and heat:
Adjusting Your Runs-Give Yourself a Break
Gearing Up for Summer Runs
Using Your Shadow to Check Your Form
Preparing for a Run in the Sun
Running in the Heat

YouTube Videos:
Summer Running Gear
Running in the Heat

In the episode I talk a bit about a dangerously hot run Dave and I did in Shanghai a few years ago. The story is included in a Season 1 interview I had with him.

Website Recommendations:
Dress My Run (last weeks resources for the runner choice)
Run Fast Eat Slow (this weeks resources for the runner choice)

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hi Running Friends!

In this episode, I am exploring a concept I learned about on the Weather Channel App. There is a Run Index (a number that tells you how “good” the running conditions are) and part of the science is related to whether you burn more carbs or fat depending on the outside temperature.

I’ve always associated running with burning carbs, so this concept that one could burn more fat or carbs depending on the weather was a new one for me. I did some exploring, and this episode goes over what I found.

There is a website I found in my research that is called dressmyrun.com. If you have ever been confused about what to wear on a run, this handy little tool can help. I wanted to share it with you, and it gave me the idea to try and find a new website or resource every week that I can introduce you to.

Resources from the Episode:
Link to the study I refer to regarding burning carbs or fat- Journal of Applied Physiology, Nutrition, and Metabolism: Aerobic fitness determines whole-body fat oxidation rate during exercise in the heat
Runners World: Do You Burn more Calories in the Heat (you may hit a pay wall trying to access this article if you are not a subscriber to the Runners World website)
Blog Post at Wrinkled Runner about the Weather Channel App (Run Index): What is the Weather Channel Run Score?

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hey Running Friends!

Welcome to Season 2. These first few episodes are going to be all about running in the summer heat. There are things you can do to help acclimate your body and things you need to know to run smart.

Hydration both before, during and after a hot run is important to make sure you don’t get into trouble and keep your body working the way it is meant to.

I recommend carrying water and an electrolyte sports drink with you while you run, and plan out when you are going to use them.

The Wrinkled Runner Blog: Hydration for the Runner
The Wrinkled Runner YouTube Channel: Hydration for the Runner

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hi Running Friends!

Today is the final episode for Season 1 of The Wrinkled Runner! The time has flown by, and I’m currently filling in  my calendar with podcast topics for Season 2 starting July 5th. A lot of episode topics come from questions from listeners, so if you have any questions about running they may be used in a podcast so send them my way. I’ll answer you personally before the next season, though.

The episode for today is about what I like to do for my cross training. Doing other things like biking, swimming or yoga can enhance and help your running fitness. Also, I like to have other forms of cardio in my back pocket that I already am familiar with during those times I may be dealing with an injury that means I need to take a break from running.

Resources from the episode:
Blog Post: Cross Training for Runners
Blog Post: What to do When You Can’t Run
YouTube Video: Keeping Up Your Fitness When You Can’t Run

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hi Running Friends!

On today’s episode I’m talking about the why’s and how’s of adjusting your runs. Sometimes runners can be a stubborn bunch (I know I am) and refusing to alter a plan we are following can result in injury or overtraining.

Resources from the episode:
Mighty Niagara Half Marathon:
Website
Wrinkled Runner YouTube Recap
Wrinkled Runner Blog Post

Nuun Review:
Wrinkled Runner YouTube
Wrinkled Runner Blog Post
Summer Running:
Wrinkled Runner Blog Post (Preparing for running in the heat)

Adjusting Your Runs:
Wrinkled Runner Blog Post

You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hey Running Friends!

I suffer with insomnia, always have, but it is worse now that I am in menopause. As a runner, it can be hard to be motivated to get out for a run when I can feel really tired. This episode goes over some of the ways I try to get a good nights sleep.

Resources from the episode:
Insomnia in the Runner- The Wrinkled Runner YouTube Channel
Insomnia in the Runner- The Wrinkled Runner Blog Post
Bed Time Yoga - Yoga by Candace
Meditation Exercise for Sleep-  Great Meditation YouTube Channel

Things You Can Do to Get More Sleep:
- Manage your screen use an hour before bed/manage Blue light from devices
- Read a paperback in bed, instead of an e-reader
- Have some sleep/herbal tea as part of the bedtime routine
- Commit to not having caffeine any later than 6 hours before bed
- Drink less alcohol
- Use room darkening shades/curtains and a sleep mask
- Use melatonin sparingly and at half dose (too much of a good thing can be detrimental)
- If you are peri-menopausal or in menopause and have night sweats, keep a towel nearby to place over wet sheets so you don’t freeze in a cooled room
- Keep the room cool
-try bed time yoga (see the resource above)
- try meditation or mindfulness exercises (see the resource above)


You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hey Running Friends!

On today’s Q and A episode, I’m answering a question I received a few months ago regarding overtraining and burnout. Recognizing the symptoms of Overtraining Syndrome early can prevent a prolonged period of having to stop running and prevent a major burnout that could lead you to just quit altogether. 

This topic may not seem like a “beginners” one, but knowing that it is a thing can be helpful for even a novice runner. 

Resources from the Episode:

RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode

Overtraining and Burnout:

Runners Connect (great resource for all runners)
The Wrinkled Runner Blog Post on Overtraining
The Wrinkled Runner YouTube Video on Overtraining

Overtraining List of Symptoms (from Runners Connect)

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hey Running Friends!

Today’s episode lists the top videos from The Wrinkled Runner YouTube channel from 2020.

YouTube Videos from the episode:

Running Resolutions- 1:29
Choosing a Running Shoe- 1:56
RRCA Start to Run Program- 2:50
Winter Gear- 3:10
Apple Intervals App- 3:42

Companion Blog Posts:

RRCA Start to Run
Choosing a Running Shoe
Winter Gear
A,B,C Running Goals
Apple Intervals App

Companion Podcast Episodes:
RRCA Start to Run
Choosing a Running Shoe

You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hi Running Friends!

On today’s episode I’m talking about the top posts of 2020 from The Wrinkled Runner website.

Blog Posts in this episode:
Choosing a Running Shoe- :57
“My Year of Running Dangerously” Book Review- 1:16
Warming Up Before a Run- 1:32
Top 10 Posts from 2019- 1:55
Winter Gear- 2:13
Why I Will Never Run My Easy Days Hard- 2:55
Let’s Hear it for the Run/Walk- 3:31
Online Resources for Older Runners- 3:48
Hair Care for Runners- 4:18
Apple Intervals App- 4:53

Additional Resources:
YouTube Videos-
Choosing a Running Shoe
“My Year of Running Dangerously” Book Review
Warming Up Before a Run
Winter Gear
Hair Care for Runners
Apple Intervals App

Podcast Episodes-
Choosing a Running Shoe
Warming Up
Running Workouts

You can find my additional outlets on my YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one. 

Get in touch with Coach Sher!

Hey running friends!

In today's episode I'm interviewing a "regular runner". A runner like you and me. I love listening to podcasts with elite runners or experts in the running field for all their wisdom and information, but I also like the ones that talk to those of us who hit the road but will never qualify for the Olympics.

I'm talking to my husband, who runs with me 4 out of the 5 days that I run a week. We talk about some of the adventures we've had and why he runs even though he doesn't love it like I do! 

One note, we did the interview while on a long car ride. Since Dave was driving, he had a lapel mic on which picked up some of the road noise.