The Wrinkled Runner

Get in touch with Coach Sher!

Hey Running Friends,

Today's talk is about poor air quality, and how to look at it as a runner. I never thought I would have to worry about it living in Buffalo, NY, but these past few months  we have had some really bad air from the fires in Canada. Some days you can smell the smoke in the air!

Resources from the episode:
Comparison of N95 Masks from Wirecutter- originally written during Covid, but updated last month to deal with the wildfire smoke
Ed Avol- An Air Pollution Expert's Tank on Exercise, Smog and Health
Air Now - this site tells you what the air quality is based on your location (you can also look it up by zip code), and also links you to a Fire and Smoke map if that is a concern in your area

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!

Today I'm coming to you as an older runner to encourage you to start to run

Resources:
Strength Running Blog - good, reputable resource for runners in regards to strength training
Runtastic article on how to do the overhead squat assessment for yourself, and exercises to help with what you find.
Axiom is the YouTube channel I am relying on to help me study for the CPT exam. This is a long video about the overhead squat assessment, but it's a good one and also goes into overactive and underactive muscles to give you a better understanding of what I am talking about.

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!

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!

Today's episode is a Q and A session, where I explain how to make your strength training more efficient. This isn't a "how to" with loads of exercises to try, but it goes into a bit of our muscles and an assessment we can try with a personal trainer (even if it's just one session) to see if there are more specific muscles that we use for running that need our attention.

Resources:
Strength Running Blog - good, reputable resource for runners in regards to strength training
Runtastic article on how to do the overhead squat assessment for yourself, and exercises to help with what you find.
Axiom is the YouTube channel I am relying on to help me study for the CPT exam. This is a long video about the overhead squat assessment, but it's a good one and also goes into overactive and underactive muscles to give you a better understanding of what I am talking about.

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!

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!

On today's episode we have Dr. Robert Wolfe, PhD from the Amino Company. He has extensive knowledge about how amino acids work in our bodies and how they can help speed up our recovery time.

Dr. Wolfe went to college at UC Berkeley, where he was a 3-sport varsity athlete. He played basketball, track and golf. He went back to school for his PhD which led to a career in clinical research.

The focus of the research is on the regulation of muscle metabolism, particularly as affected by aging, injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers.

Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects its of carbohydrate metabolism, and the rates of muscle protein sun these breakdown and the transport of amino acids between blood and muscle tissue.

Dr. Wolfe served as a faculty member at Harvard Medical school for nine years, and is currently the Direct gator of the Center Translational Research in Aging and Longevity at the Reynolds Insist on Aging in Little Rock, Arkansas.

As a runner, he has run 62 marathons in under 2:30!

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!

Resources:
The Amino Company 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!

Hey Running Friends!

Today's episode is about gaining confidence in yourself as a runner. One determinant of whether we continue to progress in running is how confident we are in ourselves, and how much we feel like we can make decisions for ourselves.

I'm giving you some tips and tricks to start running with assurance. Knowledge is power, and I encourage you to gain as much of it about running as you can so you can apply concepts to your own training, and feel good doing it.

Resources:
Running Books for Self-Coaching (podcast episode)
Running Workouts (podcast episode)
Explaining Different Running Workouts (blog post)
Incorporating Different Running Workouts (YouTube)

Purpose Series (podcast episodes):
The Purpose of Running Hills
The Purpose of Faster Running
The Purpose of the Long Run
The Purpose of a Slow Run

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!

Today's episode is about using your rate of perceived effort/exertion (RPE) to gauge  how easy or hard a particular run is. When the purpose of your run is to go easy, this can help you stay in that lane. Even if you are "supposed" to run a certain pace for that run, sometimes due to circumstances (fatigue, weather, sickness, etc.) we are actually not running easy. This scale allows us to do that easy (or hard) run based on how we are feeling...not tech.

That is not to say paces are not important. I run most of my runs with a pace range in mind. RPE is just another tool to use in your training. Find out how I use it today.

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!

Resources:
Rate of Perceived Effort article- Burgess Hill Runners
RPE Chart by Run Eat Repeat
The Borg RPE Scale is what the 1-10 scale most of us use is based on. This is an academic paper for those of you who like the science of it all.

In the episode I quote Dr. Megan Roche. The article I quoted is from Runner's World and is titled "What is RPE and Why Should You Track It". I was able to get to the article without signing in to my account, so hopefully you don't run into a pay wall.

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!

Today is the final run in the RRCA Start to Run series that we started back in January! I did this episode live on March 14th. Here is the audio from that Facebook live session.

This run I want you to only do as many times this week as you have done runs the previous few weeks. That means if you did last weeks intervals 3 times last week,  stick to the 3 times. Don't bump up your 30 minute runs for another 2 weeks. Then you can continue to run 30 minutes for 4 times. Whatever you bump up to, do that for a few weeks before bumping up more.

You can schedule a 30 minute coaching call with me for $20. Head to my coaching page and use the form. Tell me your name and the code: pod20 to get a 30 minute session. I will send you more information/questionnaire so I have what I need to make  our time productive.

I want to interview one of you who have completed this program! Send me an email at [email protected] and let me know you are interested.  We will go from there.

Resources-
Strength Training:
Strength Training for the Runner (Podcast Episode)
Strength Running (Website)

Cross Training:
Cross Training for the Runner (Podcast Episode)
Cross Training (Website)
Cross Training (YouTube)

Rest and Recovery:
Rest and Recovery (Podcast Episode)
Rest and Recovery (YouTube)

Nutrition:
Fueling for the Runner (Podcast Episode)
Finish Line Fueling (Website- The Wrinkled Runner Review)

Goals:
Goals for the New Runner (Podcast Episode)
Running A,B,C's: How to Structure Your Running Goals (Website)

Burnout and Overtraining:
Q and A: Burnout and Overtraining (Podcast Episode)
Burnout and Overtraining Symptoms and Help (YouTube)

Training Plans:
Using a Running Coach (Podcast Episode)
Should I Get a Running Coach (YouTube)
My Coaching Services- The Wrinkled Runner
Customized Training by Jeff Galloway- if you love run/walk method,  check him out (he invented it!)

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 have any running-related questions, p

Get in touch with Coach Sher!

Hey Running Friends!

Today is Week 9 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 9 minute run and then 1 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.

Do this run 3 or 4 more times this week.  If you are currently running 3 times a week, try 4.  If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 9 min run /1 min walk 3 times with a 5 minute warm up and 5 minute cool down.

If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.

We are starting the conversation about how to proceed after you have finished this 10 week program.

For our final run of 30 minutes in 2 weeks,  we will be doing that together live. That workout will be on March 14 at 1pm EST. This will be done through Facebook live. Join my Facebook Page page, and tell Facebook you want to be notification when live video is started (you can always change this setting if you don't always want this after the run). I will be starting the video at 12:50, just to make sure everything is running smoothly.

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!

You can schedule a 30 minute coaching call with me for $20. Head to my coaching page and use the form at the bottom. Provide me with your name and the code: pod20 to get your 30 minute session. I will send you more information and a questionnaire so I have as much information as possible to make sure our time together is productive.

Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Running Books for Self Coaching
Join my Facebook Page

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!

Today is Week 8 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 8 minute run and then 2 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.

Do this run 3 or 4 more times this week.  If you are currently running 3 times a week, try 4.  If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 8 min run /2 min walk 3 times with a 5 minute warm up and 5 minute cool down.

If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.

I am talking about goal setting and doing the SMART way in this episode.

For our final run of 30 minutes in 2 weeks,  we will be doing that together live. That workout will be on March 14 at 1pm EST.

Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches: Check out- Marathon Handbook

Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Goals for the New Runner

Wrinkled Runner Post-
Running ABC's: How to Structure Your Running Goals

Runner's Blueprint-
The 10 Fitness Goals You Should Be Setting

Join my Facebook Page

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!

Today is Week 7 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 7 minute run and then 3 minute walk. Last will be a 5 minute cool down. New? Check out my RRCA Intro.

Do this run 3 or 4 more times this week.  If you are currently running 3 times a week, try 4.  If you've upped to 4 times in the past few weeks, try 5. The interval repeat is 3 times..so 7 min run /3 min walk 3 times with a 5 minute warm up and 5 minute cool down.

If this is a new thing for you, make sure you have clearance from your doctor before beginning any exercise program.

You can get 30% off your purchase at The Amino Company. Check out Perform and Heal. I use these before (Perform) and after (Heal) my workouts. Go to The Wrinkled Runner partner page for your discount!


Homework:
Strength train 2x- 10 minutes each time:
Strength Training for Runners
Runners Connect Strength Training
Body Weight Strength
Put together a 5 minute Warm Up:
Warm Up for a Better Run
Warming Up Before a Run
The Warm Up
How to Do an "A" Skip
Runners Connect Warm Ups
Knee Grabs for Runners
Dynamic Stretches: Check out- Marathon Handbook
Survey for our Live Run

Resources: These are podcast episodes. The show notes for each one also link to other content related to each topic.
Running Safety
Insomnia in the Runner
Overtraining and Burnout
Too Much, Too Soon
Rest and Recovery
Join my Facebook Page

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.