The Wrinkled Runner

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. 

Get in touch with Coach Sher!

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 Buffalo
Famous Residents

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!

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 Overview

The Wrinkled Runner Podcast:
Using a Running Watch

Other 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 [email protected]…I answer every one. 

Get in touch with Coach Sher!

 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 Up

Wrinkled Runner YouTube Channel:
Warm Up

Wrinkled Runner Blog Post:
Warm Up for a Better Run

YouTube:
Dynamic Warm Ups to Try
5 Minute Warm Up
6 Minute Post Run Stretch
10 Minute Foam Roll for Runners

Runners Connect Article: Why Is a Warm Up Needed

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 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 Training
Running Motivation
Adjusting Your Runs
Goals for the New Runner
Overtraining and Burnout

The Wrinkled Runner Website:
The ABC's of Setting Goals for Runners
Adjusting Your Runs: Give Yourself a Break
Running Slump (Burnout and Overtraining)

The Wrinkled Runner YouTube Channel:
The Pro's and Cons of S.M.A.R.T Goals
Adjusting Your Runs
Running Motivation
Symptoms of a Running Slump: Burnout and Overtraining

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.