The Wrinkled Runner

Get in touch with Coach Sher!

Hey Running Friends!

Today is Week 6 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 6 minute run and then 2 minute walk. Last will be a 3 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 4 times..so 6 min run /2 min walk 4 times with a 5 minute warm up and 3 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 from Other Sources-
Interval Timer for Apple Users
Interval Timer for Android
Find a 5K near you
Jeff Galloway Run/Walk/Run™
RRCA Running Clubs
Find a Running Partner- Jogging Buddy
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 5 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 5 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 more times this week. The interval repeat is 5 times..so 5 min run /1 min walk 5 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.

There was a little bit of "weather" the day I recorded this podcast, with a bit of wind. Please forgive some of the places in the episode where you can hear it blowing.

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

Resources from the episode:
The Wrinkled Runner Website-
7 Laundry Rules for Running Clothes

The Wrinkled Runner YouTube Channel-
Top 10 YouTube videos from 2022 (link on Wednesday when it goes live)
Taking Care of Running Clothes

The Wrinkled Runner Podcast-
RRCA Start to Run

Resources from Other Sources-
Interval Timer for Apple Users
Interval Timer for Android
Find a 5K near you

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.

Get in touch with Coach Sher!

Hey Running Friends!

Today is Week 4 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 4 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 more times this week. The interval repeat is 6 times..so 4 min run /1 min walk 6 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.


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

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run

The Wrinkled Runner YouTube Channel-
RRCA- Couch to 5K

The Wrinkled Runner Podcast-
RRCA Start to Run

Resources from Other Sources-
Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for free
Interval Timer for Apple Users
Interval Timer for Android


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! 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 3 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes. Then go into a 3 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 more times this week. The interval repeat is 6 times..so 3 min run /2 min walk 6 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.

Let me say that this weeks episode is all over the place technically. I have yet to record a smooth episode this year, and today is no exception! I apologize for the silences (blowing my nose), the changes in volume (had to re-record the run parts because my mic picked up some very annoying sound and there was no way I could use the audio) and there is just so much wrong! I hope you can get through it. I am trying to get this running while recording down, and I THINK next week we will be good to go.

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

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run

The Wrinkled Runner YouTube Channel-
RRCA- Couch to 5K

The Wrinkled Runner Podcast-
RRCA Start to Run

Resources from Other Sources-
Run Show USA/ Boston- Use code WRINKLEDRUNNER to get in for free
Recovery Yoga for Runners
Interval Timer for Apple Users
Interval Timer for Android


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! If you would like information on utilizing a running coach, check out what I can do for you here.

Get in touch with Coach Sher!

Hey Running Friends!

Today is Week 2 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes to start. We will then go into a 2 minute run and then 3 minute walk for recovery. At the end there will be a 5 minute cool down. Listen to the RRCA Intro episode if you are just joining in.

Do this run 2 more times this week. The interval repeat is 6 times..so 2 min run /3 min walk 6 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.

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Warm Up for a Better Run
Finish Line Fueling

The Wrinkled Runner YouTube Channel-
Warming Up Before a Run
RRCA- Couch to 5K

The Wrinkled Runner Podcast-
RRCA Start to Run
The Warm Up

Resources from Other Sources-
How to Do an "A" Skip
Run Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for free
Runners Connect Strength Training
Runners Connect Warm Ups
Body Weight Strength
Strength Training for Runners - I included this instead of Runners World UK because I kept getting warnings about hacking

This episode was sponsored by The Amino Co. Perform. You can get 30% off by following this link and using the code WR30.

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! 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 1 of the RRCA Start to Run program! If you are joining in, we will be warming up for 5 minutes to start. We will then go into a 1 minute run and then 4 minute walk for recovery. At the end there will be a 5 minute cool down. Listen to last weeks episode if you haven't already for more information on this program and things you will need to know.

Do this 1 minute run/ 4 minute walk 2 more times this week. The interval repeat is 6 times..so 1 min/4 min 6 times with a 5 minute warm up and 5 minute cool down. Listen to last weeks episode and this weeks for more information.

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

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Running Safety
Apple Intervals App
Creating a Running Workout in Your Garmin Connect App
Warm Up for a Better Run
Weather Channel Run Score
Using a Running Journal

The Wrinkled Runner YouTube Channel-
Safety for Runners
Using Your Garmin to Build Running Workouts
Warming Up Before a Run
RRCA- Couch to 5K
Apple Intervals App Update
Google Map Measure Tool

The Wrinkled Runner Podcast-
RRCA Start to Run
The Warm Up
Running Safety

Resources from Other Sources-
How to Do an "A" Skip
Run Show USA/ Boston- Use the code WRINKLEDRUNNER to get in for free

Running Podcasts to Try:
Run to the Top
Strength Running
Ali On The 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! 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!

This season we are going to take 10 weeks to guide you through the RRCA Start to Run Program! Today's episode is an introduction to what we will be doing, with some "homework" to get you ready for our first run/walk.

This episode was sponsored by The Amino Co. Perform. You can get 30% off by following this link and using the code WR30.

Resources from the episode:
The Wrinkled Runner Website-
Beginning Running: Building Up to a 30 Minute Run
Choosing a Running Shoe
Running Safety
Apple Intervals App
Creating a Running Workout in Your Garmin Connect App
Warm Up for a Better Run
Doing Too Much, Too Soon
Rest and Recovery in the Masters Runner

The Wrinkled Runner YouTube Channel-
Safety for Runners
Using Your Garmin to Build Running Workouts
Don't Do Too Much, Too Soon
Warming Up Before a Run
Rest and Recovery for the Runner
Picking Your Running Shoes
RRCA- Couch to 5K
Apple Intervals App Update

The Wrinkled Runner Podcast-
Choosing Your Running Shoes
RRCA Start to Run
Rest and Recovery for the Runner
The Warm Up
Doing too Much, Too Soon
Running Safety

Resources from Other Sources-
How to Do an "A" Skip

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! If you live in the Buffalo, NY area and 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!

If you have been running for awhile, it may be time to replace those shoes! This episode talks about some of the ways you can tell.

On February 4-5, 2023 I will be at the Run Show Boston. Join me for a run, for a coffee and for a podcast recording! If you use the code WRINKLEDRUNNER on the ticket page, you get in for free. Head over to The Wrinkled Runner website for more information.

This episode completes Season 4. Join me in January! Until then, make sure you check out The Wrinkled Runner blog and the YouTube channel.

Resources from the Episode:
The Wrinkled Runner Blog-
Using a Running Journal
Coaching Services

The Wrinkled Runner YouTube Channel-
Setting Up a Running Journal

Website Recommendations:
This weeks website- Runners Blueprint- 10 Ways to Stop Your Running Shoes from Smelling
Last  weeks website-  RRCA Start to Run Program

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! If you live in the Buffalo, NY area and 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 35 minute run. I will be talking with my son, David, who is a new runner about what's been going on in his journey. You can join us as we warm up with a 5 minute walk, run for 3 minutes and walk for 2 (5 times) and then end with a 5 minute walking cool down.

Resources from the Episode:
The Wrinkled Runner Blog-
7 Reasons to Use a Run Coach and 3 NOT to
Doing Too Much, Too Soon as a Runner
Beginning Running: Building Up to a 30 Minute Run
Let's Hear it for The Run/Walk
Choosing a Running Shoe
What do I Wear Today? Running Temperatures and Clothing Choices
Running ABC's- How to Structure Your Running Goals
Running by Time, not by Mileage
Adjusting Your Runs-Give Yourself a Break!

The Wrinkled Runner YouTube Channel-
Should I Get a Running Coach
Running Motivation
Adjusting Your Runs
Don't Do Too Much, Too Soon
Beginning Running- Picking Out Your Running Shoes
RRCA Couch to 5K
Winter Running Gear

The Wrinkled Runner Podcast-
Running Motivation 
Goals for the New Runner
Adjusting Your Runs
Doing Too Much, Too Soon
Running by Time Instead of Mileage
The RRCA Start to Run Program
Choosing Your Running Shoes

Website Recommendations:
This weeks website- RRCA Start to Run Program
Last  weeks website- Runners Shorthand from The Wrinkled 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! If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here.

If you have any running-relate

Get in touch with Coach Sher!

Hey Running Friends,

If you have ever looked at a workout and were confused about what it was telling you to do, you are not alone! I remember seeing workouts when I started doing speed work that seemed like another language to me. As a coach, I try to remember that the things I just know now had me in the dark many times while I learned about running. Those things are what I aim to make clear for those of you who are just starting to run.

Today I am going over some "shorthand" that you may see online for workouts.  This episode may be one that you need to actually have a piece of paper for, so if you are used to listening on the run go ahead and absorb it and then re-listen with the show notes.

The workouts I go over in the episode are:
2 mi EZ/8x100m @5k w 200m rec/1 mi CD
6mi EZ/2x8 sec hill sprints
3x400m @3k pace
5 min WU/10x1min run/1 min walk/5 min CD
2x6 min/5 min/4 min/3 min/2 min/ 1 min @10k-1500m pace with 90 sec rec/2 min walk between sets

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Explaining Different Running Workouts

YouTube Videos from The Wrinkled Runner-
Incorporating Different Running Workouts

Podcast Episodes from The Wrinkled Runner-
Running Workouts

Content from Other Sources:
Runners World Pace Calculator
Heart Rate Zone Calculator - keep in mind using your age and the usual formula for this may not be accurate. Listen to the podcast episode and refer to the show notes about Heart Rate to find out how to find your actual max heart rate (and pay attention to the warnings about trying to find out as well...if you are just starting out, I suggest you use age and then as you get more data and run more you will be able to run the tests to find your real max. Always talk to your doctor before trying anything that is going to raise your heart rate).

Website Recommendations:
This weeks website- Runners Shorthand from The Wrinkled Runner
Last  weeks website- Jeff Galloway's 10k Training -  stay consistent by moving on to the next level after your couch to 5k
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 live in the Buffalo, NY area and 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.