The Wrinkled Runner

Get in touch with Coach Sher!

Hi Running Friends!

Today we are talking about incorporating different running workouts into your training. My goal to run a sub 2-hour half-marathon was realized once I added a variety of new “runs” like tempo’s, intervals and hill repeats.

My Half-Marathon Story- 0:50
New Runners and Workouts-  1:27
Fartlek- 2:05
Hill Workouts- 3:10
Tempo Runs- 7:51
Intervals- 9:38
Workout Shorthand- 10:50


Today’s Resources:
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Wrinkled Runner: Explaining Different Running Workouts
The Half-Marathon Plan I used to run under 2 hours
Runners World Training Pace Calculator

Workout Shorthand Example:
1 mile warm up/6x800m @ 5k pace with 2 min. recovery/10 min. cool down-

Translation- run 1 mile (or walk) to warm up, run 800 meters at your 5k pace (use the calculator), walk for 2 minutes and do the run and the recovery 5 more times. Then walk or jog slowly for 10 minutes to cool down.

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

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

Get in touch with Coach Sher!

Hey Running Friends!

In today’s episode I’m talking about doing too much, too soon when we start to run. This can cause injury, burnout and trigger disordered eating.

If you are like me and tend to go all out when starting something new, this is the episode for you.

Running to Lose Weight Can be Trouble- 1:27
Under Fueling can be an Older Runner Issue- 2:14
Help for Disordered Eating- 2:50
Tempting to Start Back Running Where we Left Off- 3:14
Body Adaptability- 4:00
Burnout and Overtraining- 4:445
FlyLady?- 5:55

Today’s Resources:
National Eating Disorders Association
National Eating Disorders Helpline (Call or Text)- +1-800-931-2237
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode

Flylady (a resource to help you clean your house...listen to the episode to find out how this relates to running, lol)- http://flylady.net/

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

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

Get in touch with Coach Sher!

Hey Running Friends!

In this episode, I’m going over the benefits of running by time instead of mileage. If you are a beginner, and have used a program that has you run/walk for a certain amount of time, this can be a good way to keep moving forward with your running.

When I am in my “off-season” (not training for any races), I often go out for a 40 minute or 60 minute run instead of defining how many miles I want to do.

Benefits of Running by Time- 1:00
Apple Intervals App- 2:12
Route Variety- 4:05
Motivation to Run- 4:55
Things to Think About- 6:42
Next Week’s Topic- 9:16

Additional Resources:
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode
Apple Interval App:
Video
Blog Post




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

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

Get in touch with Coach Sher!

Hey Running Friends!

This episode is a fast over view of warming up. The important take away is that warming up can be a good way to help your body get ready to run, and I mention the things I do to warm up. Those are leg swings, butt kicks and knee grabs. You can see me do butt kicks and leg swings in my YouTube video on the subject, which I’ll link to down below under the Resources section.

I don’t go into very much detail about specific warm ups you can try, so if you are interested in seeing more of what to do I provided links to sites and videos for you to tak a look at.

There was a chunk of the podcast that didn’t make it that talked about dynamic stretches for warm up, rather than static stretches. Dynamic stretching is what is generally recommended, instead of the kind of stretching where you hold a muscle in the stretched position for a period of time. That can lead to injury. Take a look at the Dynamic Warm Up video linked below.

RRCA Start to Run- 0:15
Warm Up to Get Rid of Sluggish Starts- 1:24
Muscles Are Ready to Move- 1:50
How Long to Warm Up?- 2:04
Personal Routine- 2:46
Adjusting Training- 3:20
Next Week- 4:18

Additional Resources:
Wrinkled Runner YouTube Channel: Warm Up
YouTube: Dynamic Warm Ups to Try
Runners Connect Article: Why Is a Warm Up Needed
Wrinkled Runner Blog Post: Warm Up for a Better Run
RRCA Start to Run Program:
Website
Blog Post
Video
Podcast Episode

Get in touch with Coach Sher!

Hey there Running Friends!

On today’s podcast I’m talking about the importance of rest and recovery for runners. Our bodies can do amazing things, and when you understand why they do what they do you’ll understand the importance of resting that body to get it ready to do even greater things!

Today is a quickie, but so important!

- General Training Plan - 0:27
- Temptation to GO and GO- 0:54
- Generic Training Plans Don’t Account for ME (or YOU)- 1:17
- Beginning Older Runner- 2:12
- Damage We Do Helps Us Get Stronger (if we get our rest)- 2:22
- Are You Still Fatigued After a Rest Day?- 2:56
- Hard Crosstraining= NO run- 3:10
- RRCA Training Recommendations- 3:30
- Pete MaGill (masters expert)- 3:45
- Injury Prevention- 4:06
- Learn to Run from the RRCA- 4:15

Additonal Resources:
The Wrinkled Runner Blog
The Wrinkled Runner YouTube Channel
Overtraining Blog Post
Overtraining YouTube Video
Rest and Recovery Blog Post
Rest and Recovery YouTube Video
Link to the RRCA (Road Runners Club of America) Start to Run Program
RRCA Start to Run Blog Post
RRCA Start to Run YouTube Video

Get in touch with Coach Sher!

Hey there Running Friends!

Today we are talking about the words runners use and what they mean. One note about running workout terms like fartlek, tempo, etc., I will cover workouts and what they are and how to do them in a podcast episode in March, so if you're looking for that subscribe so you don't miss it.

I'm going to list the words below, and when I talk about them so if you are familiar with some terms but not others you can jump to the words you want.

- Bandit- 1:59
- Base- 3:22
- BQ- 3:47
-Chip- 5:04
- Clock/Gun Time- 5:40
-Corral- 6:18
- DNF- 7:35
- DNS- 8:06
- Foot Strike- 8:32
- Loop- 8:57
- Out and Back- 9:13
- Pace- 10:11
- PB/PR- 10:54
- Recovery Run- 11:15
- Splits- 11:43
- Taper- 13:25
- Ultra- 14:04

Additional Resources:
The Wrinkled Runner Blog
Post on "Terms to Know"- in case you want to see the list of words and the definitions
YouTube Video on "Terms to Know"
To sign up for The Wrinkled Runner newsletter- a once a month email that includes links to everything that was put out the previous month over on the blog, the YouTube channel and this podcast. I also include interesting running resources that I've found and talk a little about whatever has been going on in my running day to day.
Runners Connect- runnersconnect.net

Ultra Documentaries you may find interesting:
Desert Runners
Karl Meltzer: Made to be Broken
Running for Good

Get in touch with Coach Sher!

Season 1 Episode 3- RRCA Start to Run

Hey there Running Friends!

In this episode, I talk about the RRCA (Road Runners Club of America) Start to Run program. I am certified as a running coach by the RRCA, and direct new runners to this program.

The plan utilizes the Run/Walk method to get you out the door and running only 1 minute for every 5 for the first week, until you are running for 30 minutes by week 10.

Some of the specifics I cover are:

- Last Weeks Topic- 0:11
- RRCA Run/Walk- 0:30
- Training Build Up- 1:29
- Basics of the Plan- 2:07
- Advice for the Plan- 2:16
- Warm Up- 2:40
- Minute of Running vs. Walking- 2:49
- Interval Apps- 3:39
- 10 Weeks: What Now?- 3:58
- Tweak Your Training- 4:46
- Slow and Easy- 5:15
- RRCA Website- 5:30
- Coaches- 5:38
- Next Weeks Topic- 5:56
- Contact Me- 6:05


Additional Resources:
RRCA website (30 minute run):  https://www.rrca.org/resources/runners/getting-started/getting-started
Blog Post:  https://wrinkledrunner.com/beginning-running-building-up-to-a-30-minute-run/
YouTube:  https://youtu.be/vZe0F6Nyc9c
To Sign Up for The Wrinkled Runner Newsletter:  https://wrinkledrunner.com/contact/
Blog Post (on Run/Walk):  https://wrinkledrunner.com/lets-hear-it-for-the-runwalk/
Blog Post (on Workouts for Runners):  https://wrinkledrunner.com/running-workouts/
Jeff Galloway:  https://www.jeffgalloway.com/training/beginning-running/
YouTube (on Interval App): https://youtu.be/M1PrYBN0Ll0
Interval App for Apple Users:  https://www.intervalspro.com/
Interval App for Google Play Users: (I have not used this app, so let me know if you like it or not and I can change this link to something better if there is anything out there that runners thing rates higher)  https://play.google.com/store/apps/details?id=com.intervaltimerfree.app&hl=en_US&gl=US

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

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

Get in touch with Coach Sher!

Season 1 Episode 2- Choosing Your Running Shoes

Hey there Running Friends!

In this episode, I talk about what you can expect when you go to a dedicated running store to pick out shoes. No one ever should feel intimidated by the process, in fact, it should be a motivator to get you going!

Some of the specifics I cover are:

- Going to the Running Store- 1:02
- What new runners should expect- 1:57
- Trying shoes on at the store- 2:25
- Same Brand, but different versions- 2:58
- Why you may want to go up a size- 3:46 (NOTE- this episode was recorded over a year ago, so     I talk about going up a half size. Since then I was encouraged to go up a full size and that has eliminated my blisters!)
- Getting good socks- 4:36
- Discussion on cushioning and comfort- 4:55
- New runners should go for comfort to stave off injury- 6:12
- Post on Wrinkledrunner.com about study on new runners and comfort- 7:05
- Talking about laces- 7:30
- Lace Locking- 8:07
- Running shoes are for running- 8:35
- When to change shoes- 9:03
- Starting a shoe log- 9:55
- Getting new shoes before you need them- 10:39
- Running Journal- 11:27
- Episode Re-cap- 12:17
- Contact Info- 13:33

Additional Resources:
YouTube channel video on Running Shoes:  https://youtu.be/psnRxVeonnw
Blog Post on Running Shoes: https://wrinkledrunner.com/choosing-a-running-shoe/
Blog Post that links to the New Runner Comfort Study: https://wrinkledrunner.com/neutral-or-stability/
Fleet Feet: https://www.fleetfeet.com/
Lace Locking: https://youtu.be/OBbc6TackDQ


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

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

Get in touch with Coach Sher!

Season 1, Episode 1: Introducing the Wrinkled Runner

Hi there. My name is Sherry and I’m the Wrinkled Runner. A 50 something from Buffalo, NY who has made running...and helping new runners and older runners reach their goals...my passion.

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

In this episode I introduce myself and why I started running (to lose weight) almost 15 years ago. What started out as a quest to burn calories has turned into a journey complete with running marathons, receiving my coaching certification and sharing what I can to whoever will listen.

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

Resources from this episode:
Hal Higdon's Half Marathon Novice Training
RRCA (Road Runners Club of America)