The Wrinkled Runner

Get in touch with Coach Sher!

Hey Running Friend!

One of the keys to getting better as a runner is to make running a habit. When we run consistently, we are teaching our bodies to be more efficient and the adaptations that happen just from running make each run easier. Those 4 miles that felt so hard last month, will not feel so bad this week if you have been getting out there and "practicing" those 4 miles!

Resources from the Episode:
YouTube Videos from The Wrinkled Runner-
Running Motivation
Get Back to Running After a Break

Podcast Episodes from The Wrinkled Runner-
Ask a Coach-How do I Get Back to Running After a Break
Running Motivation

Website Recommendations:
This weeks website- Jeff Galloway's 10k Training -  stay consistent by moving on to the next level after your couch to 5k
Last  weeks website- The Wrinkled Runner Book Recommendations
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. 

Get in touch with Coach Sher!

Hey Running Friends,

Today I am going over 4 books that you will want to add to your reading list if you are interested in learning how to make your training more personal to you. These have been so helpful to me as I sought to find out more about putting together training programs for myself and my clients.

Resources from the Episode:
RRCA- Become a Coach


Website Recommendations:
This weeks website- The Wrinkled Runner Book Recommendations
Last  weeks website- Flying Pig Marathon- Sign up for the marathon I didn't run, lol!

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. 

Get in touch with Coach Sher!

Hey Running Friends!

Today I am sharing my DNS (Did Not Start) marathon story. I chose not to run the Flying Pig Marathon this past May, and go through my reasons why and discuss some other reasons a runner may choose not to run.

Website Recommendations:
This weeks website- Flying Pig Marathon- Sign up for the marathon I didn't run, lol!
Last  weeks website- Max Heart Rate Field Test from Polar.com- Read the whole article, and pay attention to the warnings- do this with a friend present and with your doctor's ok. Also, if you are new to running and/or don't have a lot of experience I do not recommend you do the field test, but use your data to start with (most watches should have a record of your max heart rate from harder runs)

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. 

Get in touch with Coach Sher!

Hi Running Friends!

In today's podcast I'm giving you some tips on how to use your heart rate zones in your training, even if you don't strictly train using heart rate. This has been a game changer for my husband, both in keeping him safe on hot and humid days (slowing him down) and also showing him on faster workouts that he can hit those quicker paces. without maxing him out.

You can see the different zones I use here: Garmin Heart Rate Zones

Resources from the Episode:
Good explanation of different running workouts and the zones to use for them- The Athlete Blog- Complete Guide to Endurance Gains

Website Recommendations:
This weeks website- Max Heart Rate Field Test from Polar.com- Read the whole article, and pay attention to the warnings- do this with a friend present and with your doctor's ok. Also, if you are new to running and/or don't have a lot of experience I do not recommend you do the field test, but use your data to start with (most watches should have a record of your max heart rate from harder runs)
Last weeks website- Runners Blueprint- 5 Hill Running Workouts Guide for Beginners

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. 

Get in touch with Coach Sher!

Hey Running Friends!

Today is the conclusion of the series I've been doing on the purpose of different workouts.

Running up a hill was something I dreaded (and avoided) for many years. Once I started running them, though, I found that I was able to...not enjoy them...but feel a sense of accomplishment at least!

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Explaining Different Running Workouts
7 Reasons to Use a Run Coach and 3 NOT to

YouTube Videos from The Wrinkled Runner-
Incorporating Different Running Workouts

Podcast Episodes from The Wrinkled Runner-
Using a Run Coach (Even if You're a Beginner)
Running Workouts

Content from Other Sources-
RRCA Find a Coach
"Science of Running" by Steve Magness- this link will take you to the Science of Running website. Scroll down to the bottom of the page to find the "Science of Running" book
3 Key Hill Workouts that Target Speed, Strength and Endurance from the website Outside

Website Recommendations:
This weeks website- Runners Blueprint- 5 Hill Running Workouts Guide for Beginners
Last weeks website- Trueform Running- 20 Minute Easy Interval 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 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. 

Get in touch with Coach Sher!

Hey Running Friends!

Today I am talking about why we run the faster runs. Speed work is important if we want to get faster and more efficient as runners. We talk a lot about running slow to get fast, but we can't ALWAYS run slow!

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

YouTube Videos from The Wrinkled Runner
Incorporating Different Running Workouts into Your Training

Podcast Episodes from The Wrinkled Runner
Running Workouts

Content from Other Sources-
Runners World Training Paces Calculator
Runners World- Easiest Way to Add Some Speed Workouts Into Your Routine
Running- When Should You Start Doing Speedwork?

Website Recommendations:
This weeks website- Trueform Running- 20 Minute Easy Interval Run
Last weeks website-Runnin' for Sweets- How to Fuel a Long 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 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. 

Get in touch with Coach Sher!

Hey Running Friends!

Today I'm continuing my series on the different kinds of runs and what the purpose o f each one is. This week I'm telling you about the long run.

Resources from the episode:
Blog Posts from The Wrinkled Runner
Explaining Different Running Workouts
Hydration for the Runner

YouTube Videos from The Wrinkled Runner
Hydration for the Runner
Incorporating Different Running Workouts into Your Training
UCAN Fueling for Long Runs

Podcast Episodes from The Wrinkled Runner
The Purpose of a Slow Run
Using a Running Coach
Hydration for Hot Runs
Running Workouts
Fueling for the Runner

Website Recommendations:
This weeks website- Runnin' for Sweets- How to Fuel a Long Run
Last weeks website- Calculator Soup Heart Rate Zone Calculator- Do not use the age formula! Figure out your max heart rate (listen to the episode for various ways to do this, or do the test in the description of last weeks episode). At the top of the calculator there is a drop down menu that defaults to "Basic by Age", click the arrow and choose "Karvonen by MHR and RHR". Look at the data on whatever you use to measure your heart rate to find your resting heart rate (RHR) and plug in this and your max to find your percentages.

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. 

Get in touch with Coach Sher!

Hey Running Friends!

Until I learned more about running, I felt like I had to "kill" every run. Make every run faster and harder.

Now I know that there is a purpose to every run, and when we ignore that purpose we are not optimizing our bodies and can break them down instead of build them up.

On today's episode, I am going over the "why" of the slower runs. This is the start of a series (and the beginning of Season 4!) on different runs and why we do them.

In editing this episode, I wasn't happy with my explanation of how to find your max heart rate using Jack Daniel's Hill Test Method. Here is the test more (hopefully) clearly:

Note- It is a good idea to have a friend with you as you do this, and have your doctor's permission if this is something new to you. Driving up heart rate can be dangerous, and your doctor will know if this is something you should do. 

-- Using a running watch or chest strap (chest strap is more accurate), run hard up a hill for 2 minutes and note your heart rate at the end of the 2 minutes
-- jog down and run hard up the hill again (2 minutes), check your heart rate
If your heart rate is higher than what it was after the first reading, do a 3rd hill run and note the rate. You will keep running the hill until the heart rate is lower than the previous reading. The highest reading is approximately your max heart rate and you should be able to figure out percentages for your "zones" based on this number. See the Website of the Week below for a calculator you can use to plug that number in and find your zones.

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Warm Up for a Better Run
Why I Will Never Run My Easy Days Hard
Explaining Different Running Workouts
Setting Up a Running Journal

YouTube Videos from The Wrinkled Runner-
Warming Up
Incorporating Different Running Workouts to Your Training
Run Your Easy Days Easy
Setting Up a Running Journal with Evernote

Podcast Episodes from The Wrinkled Runner-
Running Workouts
The Warm Up

Content from Other Sources-
Runners World Training Paces Calculator

Website Recommendations:
This weeks website- Calculator Soup Heart Rate Zone Calculator- Do not use the age formula! Figure out your max heart rate (listen to the episode for various ways to do this, or do the test in the description of the episode above). At the top of the calculator there is a drop down menu that defaults to "Basic by Age", click the arrow and choose "Karvonen by MHR and RHR". Look at the data on whatever you use to measure your heart rate to find your resting heart rate (RHR) and plug in this and your max to find your percentages.

Get in touch with Coach Sher!

Hey Running Friends!

In today's episode I answer a question from Kate. She started running during Covid and then stopped and wants to know how to get back into it again. Depending on how long of a break you took determines the steps to take getting back.

Resources from the Episode:
The Wrinkled Runner Website-
RRCA Start to Run
Doing Too Much, Too Soon
What is VO2Max

The Wrinkled Runner YouTube Channel-
RRCA Couch to 5K
VO2 Max for Runners
Too Much, Too Soon

The Wrinkled Runner Podcast-
RRCA Start to Run
Doing Too Much, Too Soon

Website Recommendations:
This weeks website- Active.com- The 10 Percent Rule: How to Make it Work for You
Last weeks website- Road ID- Medical and contact info 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 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. 

Get in touch with Coach Sher!

Hey Running Friends!

When it comes to safety on the run, there are a few angles to think about. In this episode I'm talking about the things to think about and be prepared for.

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Using the Garmin PacePro Strategy (and Creating a Course)
Running the Bronx Parkway and Using the Google Maps Measure Tool
Running Safety

YouTube Videos from The Wrinkled Runner-
Safety for Runners
Google Map Measuring Tool
Runners ID- On the Road Safety

Content from Others-
Defender Ring

Website Recommendations:
This weeks website- Road ID- Medical and contact info on the run
Last weeks website- Conqueror Challenges - a virtual challenge that you do on your own
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.