The Wrinkled Runner

Get in touch with Coach Sher!

Hey Running Friends!

Today's episode is really short. Just a quick word on having a running mantra in your back pocket for getting through a hard run.

In the podcast I talk about a book called "Mindful Running" by Mackenzie L. Havey. I refer to her as Mackenzie HARVEY, which is wrong (not sure why, maybe Havey was autocorrected to Harvey and I just read what I had without thinking). Anyway, check out my reviews of the book below.

Resources from the episode:
Blog Posts from The Wrinkled Runner-
Can Mindful Running Work for You

YouTube Videos from The Wrinkled Runner-
Mindful Running Review

Website Recommendations:
This Weeks- Marathon Training Academy- List of 20 Mantras
Last Weeks- Hal Higdon's 10k Training or Jeff Galloway's 10k Training

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 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!

On today's episode I'm explaining the A,B,C's of running goals, and why having them will help keep you motivated to continue to run even after you finish whatever "Start to Run" program you are using.

Resources from this episode:
Blog Posts from The Wrinkled Runner-
Running A,B,C's- How to Structure Your Running Goals
RRCA Start to Run Program
Running Workouts
Running Journal

YouTube Videos from The Wrinkled Runner-
RRCA Start to Run Program
Running Resolutions (Goals)
Running Workouts
Running Journal

Podcast Episodes from The Wrinkled Runner-
RRCA Start to Run Program
Running Workouts

Content from Other Sources-
RRCA Start to Run Program (website)
Pace Calculator for Running Workouts
Race Find- find a race to run anywhere in the US
The 10 Fitness Goals You Should Be Setting

Website Recommendations-
This Weeks- Hal Higdon's 10k Training or Jeff Galloway's 10k Training
Last Weeks- Strength Running by Jason Fitzgerald-
Strength Running website
Strength Running podcast

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 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 sharing with you what I do for strength training to help my running.

Strength is important for those muscles you use on the run, and those that you don't. Your core is what keeps you balanced, weak hips can cause hip drop and contribute to injuries, glutes need to be worked...there are so many benefits to getting stronger.

Resources from the episode -
Blog Posts from The Wrinkled Runner:
Strength Training Update
Incorporating Strength Training as a Runner

YouTube Videos from The Wrinkled Runner:
Using a Garmin for Strength Training

Other Content:
Jefit.com- Arms (you can search around for other routines)
Jefit.com- Full Body
Jefit.com- Legs/Back
Fitness Blender
Lateral Band Walk
Bridges
Clam Shells
Donkey Kicks

Running Website Recommendations:
(Last Week) Runners World- "A Beginner's Guide to Running Watches"
(This Week) Strength Running by Jason Fitzgerald-
Strength Running website
Strength Running podcast

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 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 giving you my take on running watches. I won't give you which one is the "best"! But I am talking about the things I like about them and some of the features that can help you out.

Since I recorded this, I learned how to build my own running routes in the Garmin, so I'll link you to that post over on wrinkledrunner.com

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Using PacePro on the Garmin Watch (and creating a course)
Using a Running Journal
Revisiting Running Form
Apple Intervals App
Explaining Different Running Workouts

YouTube Videos from The Wrinkled Runner-
Using a Garmin for Strength Training
Apple Intervals App
Using a Running Journal
Incorporating Different Running Workouts

Podcast episodes from The Wrinkled Runner-
Running Form
Different Running Workouts

Other Resources:
Runners World Pacing Calculator for Running Drills/Workouts

Running Website Recommendations:
(Last Week) Wrinkledrunner.com Facebook page- join me over on Facebook, and let's talk about running together!
(This Week) Runners World- "A Beginner's Guide to Running Watches"

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 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 all about running pet peeves. My running partner (and husband) Dave and I are discussing the topic over a glass of wine and a beer for him.

Join me over on my Facebook page (Wrinkledrunner.com) and answer the question, what are your running pet peeves?

Running Website Recommendations:
Wrinkledrunner.com Facebook page- join me over on Facebook, and let's talk about running together!
Athlinks.com- a one stop database of all your races and results

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 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!

Today's episode is on running form. Many of us run how we run and are fine with that. But if you are experiencing injuries, want to get faster or run more efficiently there are tweaks you can make to your form to help you. You may even find you enjoy running more!

One note about Strides. In the episode I refer to running strides at the end of a run to learn faster turnover of the feet when trying to up cadence. I don't feel like I described them enough. What you want to do is at the end of an easy run, run for 20 seconds fast and then recover for 90 seconds to 2 minutes. Whatever you are using for a timer (I like to use an App called Intervals), when the 20 seconds starts you are not trying to be a race horse. Start slow for the first few seconds, gradually getting faster and faster until the 20 seconds are up. Notice your legs and the turnover, try to get the feet to move faster. If you are trying to up your cadence, you are need to be mindful of what you are doing. Fully recover. I like to do about 6 of those, but you should do what your body is telling you if you haven't done these before. If your form is breaking down, don't do as many. Just try to do more next week.

Another clarification...when learning to up your cadence by trying to gain only a few steps at a time, you are doing this over many runs. So when I say up your steps to 155 from 150 and then to 158 and then more, I don't mean in one run! Run as many runs as it takes to feel comfortable at 158, then try to get to 163. Take as many runs as needed to make that feel comfortable (for a whole run), and THEN try to add a few more steps. I'm not sure I made that clear in the episode.

Timeline-
Breathing- 1:47
Cadence- 4:23
Run Posture- 8:25
Loose Hands- 11:33
Form Check- 12:34
This Weeks Resource- 14:04
Next Weeks Topic- 14:42


Resources from the episode:
Blog posts from The Wrinkled Runner-
Revisiting Running Form
Running with my Shadow- this is a little form check I do on a run where my shadow is in front of me

YouTube Videos from The Wrinkled Runner-
Running with my Shadow- I show a clip in this video of me correcting my form using my shadow

Content from Other Sources-
Runners Connect- Heel Striking, Overstriding and Cadence

Website Recommendations-
This Weeks Resource- Athlinks.com- a one stop database of all your races and results
Last Weeks- jackrabbit.com - resource for buying shoes cheaper (make sure your first pair is fitted at a brick and mortar store before buying subsequent pairs on the internet)

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 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 todays episode I'm talking about knee pain, especially in the older runner. Although runners of all ages (especially beginners) can be susceptible to it.

Running will not "ruin" your knees, however! Find out what can cause knee pain and what you can do to help it.

Resources I talk about:
The Wrinkled Runner Blog:
Knee Pain in the Older Runner
Incorporating Strength Training as a Runner
Choosing a Running Shoe

The Wrinkled Runner YouTube Channel:
Choosing a Running Shoe

The Wrinkled Runner Podcast:
Choosing a Running Shoe

Other Resources:
Physical Therapy for Knee Pain
Lateral Band Walk

Website Running Recommendation of the Week-
jackrabbit.com- resource for buying shoes cheaper (make sure your first pair is fitted at a brick and mortar store before buying subsequent pairs on the internet)
Last Weeks Pick-Jefit.com - a resource for strength training workouts

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 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!

If you are an older runner, it can be hard to find resources online just for us.

On today's episode I'm sharing with you some of the ones I've found over the last few years.

Resources from the Episode:
YouTube-
Sherpa Herb- an older runner that talks about using the Heart Rate for training (MAF)
2nd Act TV- this link is for their Running After 50 video, but check out the channel for other videos that may be of interest (including more running vids)
Runners Connect- this link is an interview they did with Pete Magill, who I talk about in the episode (Runners Connect is also a blog and podcast that has content for older runners)

Blogs-
RunYoung50- by Katie Holmes, an over 50 blogger who introduces us to older women that have changed the running world- lots of cool history
This Old Runner- fun blog from Karen
Pete Magill- articles on Podium Runner, Runners World and a really information podcast episode from Tina Muir's Running for Real
Still a Runner- Mary Lou Harris, an RRCA coach
What Older Runners Need to Know Before They Start- article on Runners World
8 Crucial Things Runners Over 50 Do to Stay Pain-Free- article on Prevention's Website
High 50 blog- article about a runner (Kate Battersby) who took up running over 50
NY Times Article- It's Never Too Late to Start
9 New Ways to Stay Motivated as a Runner- article from Runners Connect
How to Combat the Effects of Aging as an Older Runner - article from Strength Running
Running Through Menopause- article from Jenny Hadfield

From The Wrinkled Runner-
YouTube Playlist for the Over 50 Runner
Podcast Episodes-
Insomnia
Blog Posts-
Knee Pain in the Older Runner
Rest and Recovery in the Masters Runner
Hair Care for Runners

Website Running Recommendation of the Week-
Jefit.com- resource for strength training routines
Last Weeks Pick- Pacing Calculator for Workouts from Runners World

You can find my additional Wrinkled Runner outlets over at the

Get in touch with Coach Sher!

Hey Running Friends,

On today's episode I'm talking about fueling the runner. We need to think about what we are putting in our bodies before, during and after our runs. Staying hydrated at all times is important as well!

One note about something I said. When I edited the podcast it sounded to me like I was saying you are burning the fat that you EAT on lower intensity exercise days. You are actually burning the fat STORED in your body. Just wanted to make that clear. Sometimes we talk thinking everyone is going to be able to read between the lines, but that part was pretty poorly worded...sorry!

Resources:

The Wrinkled Runner YouTube  Channel-
Energy Bars from "Finish Line Fueling" by Jackie Dikos
Book Review: "Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan and Elyse Kopecky
Recipe: Veggie Lovers Pasta Salad from the book "Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan and Elyse Kopecky
Interval App- I use this to prompt me to take in fuel on long runs
UCAN Review and recipe
Cronometer App
Whole Wheat Peanut Butter Bagels

The Wrinkled Runner Blog-
Energy Bars from "Finish Line Fueling"
"Run Fast. Cook Fast. Eat Slow" Book Review
Veggie Lovers Pasta Salad
Ravioli with Sweet Potatoes and Walnuts
"Finish Line Fueling" Book Review
Cronometer App

The Wrinkled Runner Podcast-
Hydration

Other Resources-
UCAN website
Run Fast Eat Slow website
Chicken Donburi Recipe

Website Recommendations:
Pacing Calculator for Workouts from Runners World (this weeks resources for the runner choice)
Cronometer (this weeks resource for the runner choice)

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 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!

Today's episode is a "Q and A". I answer a question that has been sent in from listeners of the podcast/readers of the blog, or YouTube subscribers.

The question I answer today is about racing. This runner wanted to know if I had any advice for her, as she was going to be running her first half-marathon after running several 5 and 15K's.

In the episode I talk about a booklet I created that helps racers plan what they need to do and have for race day. It is a checklist, but also asks you some questions to help prepare you with everything you will need to know. Until September 30, 2021 you can download this for free using the code "racing721" (it is usually $1.99). If you think you will ever want to race, go ahead and get this booklet for the future. UPDATE- After removing the code, I decided to offer this as a free download to anyone who signs up for my newsletter with their email address. You can head to wrinkledrunner.com (link below) to the home page and either sign up with the pop up form (which takes 30 seconds to pop up) or follow the once a month newsletter link and read the instructions. Either way, you can get it for free. 

Resources from the Episode:
Choosing Your Running Shoes (from The Wrinkled Runner Podcast)
Beginning Running: Picking Your Running Shoes (from The Wrinkled Runner YouTube channel)
Choosing A Running Shoe (from The Wrinkled Runner Blog)
Running Workouts (from The Wrinkled Runner Podcast)
Incorporating Different Running Workouts Into Training (from The Wrinkled Runner YouTube channel)
Explaining Different Running Workouts (from The Wrinkled Runner Blog)

Website Recommendations:
Run Fast Eat Slow (last weeks resources for the runner choice)
Pacing Calculator for Workouts from Runners World (this weeks resources for the runner choice)

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