The Wrinkled Runner

Get in touch with Coach Sher!

Hi Running Friends! 

Aging presents unique challenges for runners, but it also offers opportunities to adapt and thrive in the sport we love. By focusing on smarter training routines that prioritize recovery, strength training, and nutrition, older runners can maintain their passion and excitement for running.

• Recognizing changes in bodies as we age 
• Embracing a reduction in mileage for physical AND mental health 
• Prioritizing recovery through sleep, stretching, and rest 
• Strength training as a crucial element for maintaining muscle 
• Managing potential discomfort through proper warm-ups and cool-downs 
• Redefining success to include consistency and celebration of runs 
• Adjusting nutrition for better energy and performance 
• Staying motivated through personal goals and community support

Resources from the Episode:

Rest and Recovery in the Older Runner (blog post)

Rest and Recovery in the Older Runner (YouTube)

Rest and Recovery for Runners (podcast)

How Can I Strength Train Efficiently as a Runner (podcast)

Contraindications for Foam Rolling - This is a research paper, scroll down for a chart 

Yak Trax - (As an Amazon Associate, I earn from qualifying purchases)

5 Nutrients We Need as We Age (blog post)

Sustaining Your Stride with Nutrients the Older Runner Needs (podcast)

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

Hi Running Friends!

This episode explores mid-run drills that make running fresh, fun, and purposeful. We discuss techniques like fartleks, strides, tempo runs, high knees, and bounding, offering runners effective ways to enhance performance while enjoying their workouts.

• Overview of the importance of keeping runs fresh and purposeful 
• Explanation of fartleks and how to implement them 
• Introduction to strides and their benefits 
• Utilizing tempo runs as a beginner-friendly drill 
• Discussing the role of high knees in improving running form 
• Benefits of bounding for strength and coordination

Resources:

Coach Jen Steele's Off-Season Boot Camp -my interview with Coach Jen is the springboard for todays episode, and I want to give her credit. Head to her website and check out her resources.  You can also listen to our conversation from last season.

Demonstration of High Knees

Demonstration of Bounding

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

This episode encapsulates the top five podcast highlights from 2024, focusing on valuable lessons and insights that every runner can apply in their journey. We delve into balancing training with vacations, reflecting on the previous year, assessing marathon readiness, clarifying stretching techniques, and understanding when to rest or run.

• Discussing balancing training and relaxation on vacation 
• Reflecting on valuable lessons learned from 2023 
• Identifying signs to determine marathon readiness 
• Clarifying dynamic versus static stretching for runners 
• Understanding when to rest versus when to push through

Resources from the Video-

The Wrinkled Runner Website-

Running the World: Combining Vacation and Running

The Wrinkled Runner Podcast-

Are You Ready to Run the Marathon

Discovering the World Through Your Running Shoes- 

Dynamic vs Static Stretching Insights for Runners

The Wrinkled Runner YouTube Channel-

Running On Vacation

Top 5 Videos from 2023 

Are You Ready for the Marathon

Stretching for Runners 

Rest vs Run- Listening to Your Body

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

Hey Running Friends!

Running your first race isn’t just about the finish line; it’s about celebrating the journey that brought you there. We discuss essential tips on training with a focus on consistency, recovery, and the unique excitement of crossing the finish line for the first time.

Resources from the Episode:
The Wrinkled Runner Website:
Racing for the Finish: Embracing the Journey Over the Clock
Beginning Running: Building Up to a 30 Minute Run
The Road to Improvement: How Consistency Yields Results
Doing Too Much, Too Soon as a Runner

The Wrinkled Runner YouTube Channel:
RRCA Start to Run Program
Consistency is One of the Best Ways to Get Better at Running

The Wrinkled Runner Podcast:
Introduction to the RRCA Start to Run Program
Running Consistently
Doing Too Much, Too Soon

Race Checklist Booklet- Download this booklet from The Wrinkled Runner website for a complete breakdown of what you need to do the day before and the day of a race. Use code wrun25 in the password section

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

Boston Run Show 2025 is more than just an event; it's an experience set to ignite your passion for running and the great outdoors. Imagine standing shoulder to shoulder with legends like Des Linden, Boston Marathon champion, and Laz Lake, the mind behind the infamous Barkley Marathons. This isn't just a chance to learn from the best—it's a golden opportunity to hear their stories, gain insights, and perhaps even snag a few tips to boost your own running journey. With free tickets available via a special code WRINKLEDRUNNER, you won't want to miss this vibrant weekend at the Boston Convention and Exhibition Center on March 1st and 2nd, 2025.

Resources from the Episode:
Boston Run Show - Use code WRINKLEDRUNNER at checkout for your free tickets
Barkley Marathons - check out this documentary about the Barkley Marathon
Boston Outdoor Expo - Your free ticket to the Boston Run Show also gets you in to the Boston Outdoor Expo!
Soles 4 Souls - Helping those in need, while keeping running shoes out of the landfills
Giving Running Shoes a Final Kick: How Jog On and Sneaker Impact are Making a Difference - The Wrinkled Runner Podcast episode about other old running shoe gathering services
Running Sustainability: Donating Your Running Shoes with Jog On Again or Sneaker Impact - The Wrinkled Runner website article
Questo - This app is what my husband and I use when we are traveling. It gives you a theme and a scavenger hunt, while giving you the history of a place in a fun way. These are walking tours, so wear something comfortable!

If you would like more information on registering for my meet up at the Boston Run Show,  go here or sign up for the newsletter where I will be sharing details in the February newsletter.


If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

Battling pneumonia has been a challenge, but it’s brought a fresh perspective to my running journey and this season of the Wrinkled Runner podcast. This episode kicks off season nine by taking a look back at the top five episodes from the past year. We'll explore topics ranging from setting realistic running goals to the benefits of track workouts for beginners. I also highlight the importance of base building and introduce the Conqueror Challenges—a fantastic motivational tool for those who want to track their mileage and earn beautiful medals without the need to race. These challenges keep you motivated, especially during those cold, winter months when hitting the pavement might feel like the last thing you want to do.

 Resources from the Episode:
The Wrinkled Runner Website:
Running ABC'S- How to Structure Your Running Goals
5 Nutrients We Need as We Age

The Wrinkled Runner YouTube Channel:
The Pro's and Con's of S.M.A.R.T Goals

The Wrinkled Runner Podcast:
Art of Setting Goals
Stay in Your Lane: Using a Track for Beginners
Building a Solid Foundation: Base Building for Runners
Sustaining Your Stride: Nutrients the Older Runner Needs
Step by Step: Overcoming Running Hurdles

Conqueror Challenges- I highly recommend this cool motivator, even if you don't race! Check out the website, take a challenge and get a medal!

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

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

Get in touch with Coach Sher!

Hi Running Friends!

Could you be ready to conquer the iconic marathon distance of 26.2 miles? Discover the essential signs of readiness and explore whether you have what it takes to tackle this physical and mental challenge. I share insights into assessing your comfort with long distances, the importance of consistent weekly mileage, and maintaining a healthy body.

Resources from the Episode:
The Wrinkled Runner YouTube Channel:
Are You Ready to Run the Marathon?

The Wrinkled Runner Website:
Finish Line Fueling- Jackie Dikos
Hydration for the Runner

Other Sources:
First Time Marathon Guide to Fuel for a Marathon
Hal Higdon’s Novice Marathon Training
Can I Run a Marathon from Marathon Handbook

As an Amazon Associate, I earn from purchases:
Running Your First Marathon: The Complete 20 Week Training Plan

If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.

If you have any running-related questions, please send an email to [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.