Hi Running Friends!

What if seven to ten minutes could reset your fitness, steady your mood, and strengthen your heart? I am touching on the topic of micro running—short, purposeful runs that deliver benefits without demanding an hour or a perfect schedule. 

If this episode helps you rethink what “counts,” tap follow, and share it with a friend who thinks they’re too busy to run!

Resources:

Micro-Sessions for Runners- 5 workouts that break up the run into little chunks of fun

Women's Health UK article with Prof. Dan Augustine

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. 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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Join me as I map out the first half of 2026. In this episode, I'm sharing what marathon I'm doing...and how I'm doing it (currently on the treadmill). I'll also be talking about a few other races and my next Mammoth March. I'm going to end the discussion with an overview of some of the topics we are going to cover for the next few months. 

Resources from the Episode:

The Wrinkled Runner Website:

Richmond Marathon Race Recap

Get Fit Do Good: Plogging

Could Your Running Belt Be Causing Glute Pain

The Wrinkled Runner YouTube Channel:

Richmond Marathon Race Recap

Mammoth March

The Boston Run Show

The Wrinkled Runner Podcast:

Richmond Marathon Race Recap

A Small Gear Change to Fix Running Pain

Mammoth March 

What Happens When Runners Stop Stepping Over Trash

Boston Run Show Recap

Other Resources:

The Buffalo Marathon

Richmond Marathon

Niagara Falls USA Marathon/Half/10k/5K

Products I talk about in the episode (I earn from qualifying purchases)

NordicTrack Treadmill

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. 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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends!

I tested a no-PR approach at the Richmond Marathon to bring back joy and confidence after months of gear-related pain. 

Resources from the Episode:
The Wrinkled Runner Podcast:

A Small Gear Change Solved Big Running Pain

The Wrinkled Runner Website (Blog):

My Surprising Discovery: Could Your Running Belt Be Causing Glute Pain

Other Resources:

Allianz Richmond Marathon November 14, 2026

Buffalo Marathon

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends! Welcome to Season 11!!

Today I'm sharing how glute and groin pain nearly ended marathon running (for good), and why a simple running belt turned out to be the hidden culprit.

Lesson: treat gear changes as a training variable.

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends! 

I recap a very rocky 20-mile Mammoth March in Hudson Valley and address how it affected marathon training. 

Mammoth March: Check out all the places this hike takes place

All Trails: If you do a lot of hiking, this is a great resource for different hikes you can do near you, and the paid version will let you download a hike and be able to find your way even if there is no cell service

Things I used on the Hike (I earn from qualifying purchases)

Saloman Speedcross 6 GTX: These are the shoes I used, they are a trail running shoe, but they were EXCELLENT for the hike. 

Day Pack: Make sure your pack has adjustable waist and chest straps 

Wool Hiking Socks: No cotton! These Smartwool socks feel great, no itching!

Tick Prevention Spray: We sprayed this on gear and clothing before the hike

Tick Remover "Key": We did not need to use this, but we carried these lightweight tick remover tools just in case! 

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

I share the harrowing experience of being hit by a car while running on a sidewalk two years ago and my ongoing journey to recovery both physically and mentally.

If running is something you truly have passion for, seek out every avenue to keep it in your life after setbacks. The people who can help you get back to what you love - doctors, physical therapists, counselors - are worth investing in.

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Conqueror Challenges offer a flexible alternative to traditional races, allowing runners to earn medals while virtually traveling famous routes around the world at their own pace. These self-paced virtual challenges provide beautiful medals, environmental impact, and motivation without the pressure of specific race dates or competition.

• Virtual mileage goals you complete at your own pace with no specific date requirements
• Perfect for base building (to keep you consistent) or setting mileage goals
• Automatically syncs with most fitness trackers including Garmin and Apple Watch
• Environmental component: plants trees or removes ocean plastic as you progress
• Great for non-racers who still want to earn medals
• Options range from 20-mile beginner challenges to multi-thousand mile routes
• Any distance-based activity counts: running, walking, cycling, swimming

Check it Out! The Conqueror Challenges

I talk about it on YouTube and also wrote a post about it over at The Wrinkled Runner.

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends! 

Today's episode is about plogging- "picking up" while "jogging". I participated in an event put on by The Boston Run Show in March with Tina Muir of "Running for Real". I started listening to Tina's podcast back in 2018, and since then she has evolved into an advocate for sustainable running and hosts plogging events around the country. 

Resources from the Episode:

Ooho- edible water pods

Tina Muir/Running for Real - this is the link to her book "Becoming a Sustainable Runner"

Nathan Reusable Running Cup - link to a reusable running cup (as an Amazon Associate, I earn from qualified purchases) and here is an article by NUUN about racing in a "cupless" race

Boston Run Show - Check out what we do at The Boston Run Show, and mark your calendar's for next year. I'm an ambassador and I help out at the show, so keep on the lookout when I start giving out the code for free tickets to next years show!

Biodegradable Trash Bags

YouTube Video from The Run Experience about Plogging

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends! 

The Boston Run Show has transformed into an extraordinary event combining running with outdoor adventure at the massive Boston Convention Center. It featured running legends like Des Linden, Meb Keflezighi, and Laz Lake alongside innovative gear and community activities.

Give this episode a listen, and plan NOW to be there for next year. Those of us who are ambassadors just found out it will be held at The Royal Plaza Trade Center on February 28-March 1, 2026. This change of venue will allow for a better vendor experience, free parking and an outdoor space. The event space is 30 miles outside Boston in Marlborough, MA. 

Make sure you're subscribed to my newsletter and following me on social media for free tickets to next year's show, which I give away from September right up to the event weekend.

Resources from the Episode:

Run Buddy - app for personal safety

Kickr Treadmill - allows you to run without "help", the deck will respond to your pace for a more realistic experience 

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Drawing from 20 years of running experience, I share the lessons and insights I wish I'd known earlier!

The Wrinkled Runner Website:

Choosing a Running Shoe

Burnout and Overtraining

7 Reasons to Use a Running Coach (and 3 NOT to)

Strength Training Update

The Road to Improvement: How Consistency in Running Yields Results

Rest and Recovery for the Masters Runner

The Wrinkled Runner Podcast:

How Can I Effectively Strength Train as a Runner

Run Your Own Race: Don't Let Running Bandwagons Paralyze You

Running Motivation

Using a Running Coach (Even if You're a Beginner)

Doing Too Much, Too Soon

Rest and Recovery For the Runner

Choosing Your Running Shoes

The Wrinkled Runner YouTube Channel:

Beginning Running: Guide to Choosing Running Shoes

Should I Get a Running Coach

Consistency is One of the Best Ways to Get Better at Running

Symptoms of a Running Slump: Burnout and Overtraining

Finding the Motivation to Go For a Run

Rest and Recovery for the Runner

Don't Do Too Much, Too Soon

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 

Hi Running Friends! 

Aging presents unique challenges for runners, but it also offers opportunities to adapt and thrive in the sport we love. By focusing on smarter training routines that prioritize recovery, strength training, and nutrition, older runners can maintain their passion and excitement for running.

• Recognizing changes in bodies as we age 
• Embracing a reduction in mileage for physical AND mental health 
• Prioritizing recovery through sleep, stretching, and rest 
• Strength training as a crucial element for maintaining muscle 
• Managing potential discomfort through proper warm-ups and cool-downs 
• Redefining success to include consistency and celebration of runs 
• Adjusting nutrition for better energy and performance 
• Staying motivated through personal goals and community support

Resources from the Episode:

Rest and Recovery in the Older Runner (blog post)

Rest and Recovery in the Older Runner (YouTube)

Rest and Recovery for Runners (podcast)

How Can I Strength Train Efficiently as a Runner (podcast)

Contraindications for Foam Rolling - This is a research paper, scroll down for a chart 

Yak Trax - (As an Amazon Associate, I earn from qualifying purchases)

5 Nutrients We Need as We Age (blog post)

Sustaining Your Stride with Nutrients the Older Runner Needs (podcast)

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.

I am also a Personal Trainer, and offer virtual training as well, in addition to Nutrition Coaching.

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends!

This episode explores mid-run drills that make running fresh, fun, and purposeful. We discuss techniques like fartleks, strides, tempo runs, high knees, and bounding, offering runners effective ways to enhance performance while enjoying their workouts.

• Overview of the importance of keeping runs fresh and purposeful 
• Explanation of fartleks and how to implement them 
• Introduction to strides and their benefits 
• Utilizing tempo runs as a beginner-friendly drill 
• Discussing the role of high knees in improving running form 
• Benefits of bounding for strength and coordination

Resources:

Coach Jen Steele's Off-Season Boot Camp -my interview with Coach Jen is the springboard for todays episode, and I want to give her credit. Head to her website and check out her resources.  You can also listen to our conversation from last season.

Demonstration of High Knees

Demonstration of Bounding

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 sherry@wrinkledrunner.com…I answer every one. 

This episode encapsulates the top five podcast highlights from 2024, focusing on valuable lessons and insights that every runner can apply in their journey. We delve into balancing training with vacations, reflecting on the previous year, assessing marathon readiness, clarifying stretching techniques, and understanding when to rest or run.

• Discussing balancing training and relaxation on vacation 
• Reflecting on valuable lessons learned from 2023 
• Identifying signs to determine marathon readiness 
• Clarifying dynamic versus static stretching for runners 
• Understanding when to rest versus when to push through

Resources from the Video-

The Wrinkled Runner Website-

Running the World: Combining Vacation and Running

The Wrinkled Runner Podcast-

Are You Ready to Run the Marathon

Discovering the World Through Your Running Shoes- 

Dynamic vs Static Stretching Insights for Runners

The Wrinkled Runner YouTube Channel-

Running On Vacation

Top 5 Videos from 2023 

Are You Ready for the Marathon

Stretching for Runners 

Rest vs Run- Listening to Your Body

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Running your first race isn’t just about the finish line; it’s about celebrating the journey that brought you there. We discuss essential tips on training with a focus on consistency, recovery, and the unique excitement of crossing the finish line for the first time.

Resources from the Episode:
The Wrinkled Runner Website:
Racing for the Finish: Embracing the Journey Over the Clock
Beginning Running: Building Up to a 30 Minute Run
The Road to Improvement: How Consistency Yields Results
Doing Too Much, Too Soon as a Runner

The Wrinkled Runner YouTube Channel:
RRCA Start to Run Program
Consistency is One of the Best Ways to Get Better at Running

The Wrinkled Runner Podcast:
Introduction to the RRCA Start to Run Program
Running Consistently
Doing Too Much, Too Soon

Race Checklist Booklet- Download this booklet from The Wrinkled Runner website for a complete breakdown of what you need to do the day before and the day of a race. Use code wrun25 in the password section

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 sherry@wrinkledrunner.com…I answer every one. 

Boston Run Show 2025 is more than just an event; it's an experience set to ignite your passion for running and the great outdoors. Imagine standing shoulder to shoulder with legends like Des Linden, Boston Marathon champion, and Laz Lake, the mind behind the infamous Barkley Marathons. This isn't just a chance to learn from the best—it's a golden opportunity to hear their stories, gain insights, and perhaps even snag a few tips to boost your own running journey. With free tickets available via a special code WRINKLEDRUNNER, you won't want to miss this vibrant weekend at the Boston Convention and Exhibition Center on March 1st and 2nd, 2025.

Resources from the Episode:
Boston Run Show - Use code WRINKLEDRUNNER at checkout for your free tickets
Barkley Marathons - check out this documentary about the Barkley Marathon
Boston Outdoor Expo - Your free ticket to the Boston Run Show also gets you in to the Boston Outdoor Expo!
Soles 4 Souls - Helping those in need, while keeping running shoes out of the landfills
Giving Running Shoes a Final Kick: How Jog On and Sneaker Impact are Making a Difference - The Wrinkled Runner Podcast episode about other old running shoe gathering services
Running Sustainability: Donating Your Running Shoes with Jog On Again or Sneaker Impact - The Wrinkled Runner website article
Questo - This app is what my husband and I use when we are traveling. It gives you a theme and a scavenger hunt, while giving you the history of a place in a fun way. These are walking tours, so wear something comfortable!

If you would like more information on registering for my meet up at the Boston Run Show,  go here or sign up for the newsletter where I will be sharing details in the February newsletter.


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 sherry@wrinkledrunner.com…I answer every one. 

Battling pneumonia has been a challenge, but it’s brought a fresh perspective to my running journey and this season of the Wrinkled Runner podcast. This episode kicks off season nine by taking a look back at the top five episodes from the past year. We'll explore topics ranging from setting realistic running goals to the benefits of track workouts for beginners. I also highlight the importance of base building and introduce the Conqueror Challenges—a fantastic motivational tool for those who want to track their mileage and earn beautiful medals without the need to race. These challenges keep you motivated, especially during those cold, winter months when hitting the pavement might feel like the last thing you want to do.

 Resources from the Episode:
The Wrinkled Runner Website:
Running ABC'S- How to Structure Your Running Goals
5 Nutrients We Need as We Age

The Wrinkled Runner YouTube Channel:
The Pro's and Con's of S.M.A.R.T Goals

The Wrinkled Runner Podcast:
Art of Setting Goals
Stay in Your Lane: Using a Track for Beginners
Building a Solid Foundation: Base Building for Runners
Sustaining Your Stride: Nutrients the Older Runner Needs
Step by Step: Overcoming Running Hurdles

Conqueror Challenges- I highly recommend this cool motivator, even if you don't race! Check out the website, take a challenge and get a medal!

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends!

Could you be ready to conquer the iconic marathon distance of 26.2 miles? Discover the essential signs of readiness and explore whether you have what it takes to tackle this physical and mental challenge. I share insights into assessing your comfort with long distances, the importance of consistent weekly mileage, and maintaining a healthy body.

Resources from the Episode:
The Wrinkled Runner YouTube Channel:
Are You Ready to Run the Marathon?

The Wrinkled Runner Website:
Finish Line Fueling- Jackie Dikos
Hydration for the Runner

Other Sources:
First Time Marathon Guide to Fuel for a Marathon
Hal Higdon’s Novice Marathon Training
Can I Run a Marathon from Marathon Handbook

As an Amazon Associate, I earn from purchases:
Running Your First Marathon: The Complete 20 Week Training Plan

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 sherry@wrinkledrunner.com…I answer every one. 

Can you imagine running without the pressure of hitting a specific pace or mileage? Today, Jen Steele, a certified running coach from California, shares her actionable tips to maintain running fitness, the importance of strength training, and why having a base building season is so important when you're not training for anything. This strategy has helped her and her athletes achieve their race goals more effectively.

Resources from the Episode:
Coach Jen Steele's Off Season Boot Camp- do check this out, it is a unique concept in running groups
Chari Hawkins- Chari is an Olympic runner (who was on the Paris '24 US Team) whose instagram is a gold mine for runners looking to have drills broken down into easy to follow steps
Misadventures of a Marathoner- Coach Jen's 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 sherry@wrinkledrunner.com…I answer every one. 

Ever wondered how to keep up with your running routine while enjoying a vacation? Join me on this episode of The Wrinkled Runner podcast as I share my personal experiences of exploring new destinations through the lens of a runner.

Resources from the Episode:
Running Route Websites:
Map My Run
Strava
All Trails
Garmin Connect
Great Run

Destination Races:
Ahotu

Running Tours:
Go Running Tours

Relevant Podcast Episodes:
Ahotu- Finding destination races
Using a Running Coach
Adjusting Your Runs

YouTube Channel:
Should I Get a Running Coach
Adjusting Your Runs

Website:
Adjusting Your Runs
7 Reasons to Use a Coach (and 3 NOT to)
Using Ahotu to Find Your Next Race

My Running Packing List:
Running shirts
Running bottoms (some trips may need shorts/pants)
Sports Bras
Hat
Earphones
Running Belt (flip belt for phone/ID or Hydration for water)
Jacket
Socks
Running Shoes
Carbs if needed (Clif Blocks, Stingers, etc)
Running Watch/Charger
Hand Washing Detergent (to be able to wash in hotel rooms)
Garbage Bags- for hand washables that haven't fully dried before heading out, or to store gross workout clothes away from the clean ones in the suitcase
Blister Bandaids

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 sherry@wrinkledrunner.com…I answer every one. 

Have you ever found yourself frustrated by walkers in the fast lanes or unsure which lane to use on a running track? This episode will arm you with essential track etiquette tips to enhance your running experience. We'll discuss the importance of following the rules (whether posted or not) to keep everyone safe and courteous.

Track workouts might seem intimidating, but they don't have to be. Whether you're a beginner or a seasoned road runner looking for variety, this episode will encourage you how to incorporate track workouts into your routine, complete with additional resources for further exploration.

Resources:
Intro to Track- from Sifuentes Coaching
Know Your Oval- from The Runner Eclectic - scroll down if you are interested in the exact measurements of each lane all the way around
Track Workouts to Improve Your Speed- Very Well Fit

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

 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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Ever wake up to a morning, where the bed's grip seems unbreakable?  I utilize some  strategies that coax me into my running shoes and out the door, no matter how cozy the blankets are.

There's a way to help out with your run—or any daunting task, like that room you've been meaning to paint—and it's all about the setup. Join me as I offer you the same tactics that help me chip away at the pain of getting ready.

By breaking down the preparation into bite-sized pieces, I've managed to transform the start of my day from a mental wrestling match to a smooth launchpad for those pavement-pounding sessions.

Tune in for some actionable advice that will get you out the door with less effort and more enthusiasm.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Today is the final looking back episode where I go over the Top 5 blog posts over at The Wrinkled Runner.

Resources from the Episode:
Using the Garmin Connect Website: An Overview- taking a look at everything you can see on the website, and showing you how to access yours
Using the Garmin Connect Website: Activity Dashboard/Device- you can have a number of "dashboards" that let you deep dive into the data on your watch, the activity dashboard is already built in
Using the Garmin Connect Website- Activity Dashboard- Reports Part 2- this is part 2 of the reports you can dive into on your site, going over the second half
Note- all these explanations will make a lot more sense if you follow the links, lol!
The Road to Improvement: How Consistency in Running Yields Results
The Boston Run Show: 2024 Edition- You can check out the Boston Run Show and get tickets free until January 26th by using Code: WRINKLEDRUNNER at check out.

Follow Laura Green to laugh at all things running! She is one of the speakers at The Boston Run Show (Jan. 27/28, 2024)

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Today is the second episode of your typical January "insert podcaster, YouTuber, Blogger" here series. I'm talking about the Top 5 YouTube videos from my channel.

If you are here because you are a newer or older runner, my introduction to this episode sounds like I am discouraging you from listening! I'm not! Just wanting to be upfront that the YouTube Channel is geared for ALL things running, not just stuff for beginners. There is that over there, though, so check it out!

Resources from the Episode:
Top 5 YouTube Videos from The Wrinkled Runner Channel:
5. Running Smarter, Coaching Better- Books for Coaching - even though the books in this video are for coaches, recreational runners can learn a ton about what goes into training and building their own workouts
4. Running Coaches Toolbox: Using the Garmin Clipboard App (Athlete Version)- This free app for coaches allows us to push workouts to your watches and the version the athlete uses is shown in this video
3. The Pro's and Con's of S.M.A.R.T Goals: Striking the Right Balance - You may have seen goal setting shown as SMART. I talk about what they are and also talk about how they can be detrimental.
2. Garmin Connect Overview - If you own a Garmin watch, you have your own website with all your data to look at. Watch this overview of the whole site. Future videos will dive a bit deeper into it and show you all you can see
1. Running Coaches Toolbox: Garmin Clipboard App for Coaches- Even if you aren't a coach, take a look at what this free app can do if you are interested in building your own workouts for a week or two (or more) at a time.

Resources from The Wrinkled Runner Podcast:
Running Books for Self Coaching
Running Workouts
Using a Running Watch

Resources from The Wrinkled Runner YouTube Channel:
Using Your Garmin to Build Running Workouts
Incorporating Different Running Workouts

Resources from The Wrinkled Runner Website:
Explaining Different Running Workouts

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends!

As we bid farewell to another year, let's "run" through our top five episodes that have kept your earbuds as busy as your running shoes.

Starting with the RRCA Start to Run program, I was your virtual running coach, guiding you from the couch to a solid thirty minutes of continuous running.

5. RRCA Start to Run Program Week 2- Resolutions to start running were still in swing for the second week.
4. Ask Coach Sher: How Can I Efficiently Strength Train as a Runner- This is hard for most runners to do (or want to do). If you are a new runner, getting into the habit of incorporating strength into your training will put you ahead of the game
3. Introduction to Guided Run/Walks- Start to Run Program- We don't run in this episode, I just go over what you need to know before you begin. The show notes for this episode have lots of resources for starting to run, so check that out as well!
2. Guided Run: RRCA Start to Run with Coach Sher Week 1- We lace up and go...I lead you through 30 minutes of running with a warm-up and intervals of 4 minutes walking and 1 minute running.
1. Essential Amino Acids to Recover Faster and Stronger as We Age with Dr. Robert Wolfe from The Amino Co. - Most of the episodes are just me talking...in this one I interview an expert in amino acids and how they can help us in our recovery.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Can you imagine getting a front row seat to the most exhilarating show for runners, coming up this January 27th and 28th in Boston? That's right! As your host and ambassador, I'll be taking you on a thrilling journey inside the Boston Run Show, where we'll rub shoulders with inspiring personalities like Laura Green and Scott Jurek. Join me as we kick-off this event with a morning run through the beautiful city of Boston.

Ever wondered why runners do what they do? Well, I've got good news for you. We'll be launching a podcast series that answers all your burning questions about the running world. Whether you're curious about a runner's peculiar training regimen or simply intrigued by their pre-race rituals, nothing will be left off the table! There's always a good story behind every action, even if it doesn't always make sense. So, let's unravel these intriguing narratives together. Don't forget to shoot your question, “Why is that runner doing that?” to sherry@wrinkledrunner.com.

Get your free ticket to the Boston Run Show using code: WRINKLEDRUNNER

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends,

Today I'm talking about your first out of town race. What do you need to think about and plan for so that when the gun goes off, you are stress free and have everything you need? This podcast episode has the answers!

This talk goes hand in hand with the Racing Checklist and Booklet I wrote a few years ago. You can download it and refer to it the next time (or the first time) you head to a race. Even if you are racing close to home, this can help you work through all the things you need to prepare for.

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends,

On today's episode I just grabbed the mic and started talking. Seeing how running bandwagons (those new ideas that people throw everything else out the window for) can intimidate runners who aren't researching running trends for hours on end makes me crazy! Don't get so paralyzed by what's new that you forgot to go out and 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.

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!

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends,

On today's episode I am going over the ways your body may be telling you it is time to start speeding up. Running at the same pace for a long period of time means we are missing out on the opportunity to level up and get faster. What clues can we get from our data and from how we are feeling on our runs to know that it may be time to train a bit faster? Listen and find out!

Resources from the Episode:
Greg McMillan Pace Calculator

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

One of the great joys of being a runner is the ability to run wherever you go. The relative ease of packing up running gear allows you to see things on vacation that a lot of people never see, while keeping up your running routine.

Today I'm sharing some tips on running while on vacation. These are tried and true, as I make a point to run wherever I go.

Resources from the Episode:
Great Runs- If you're going there, they probably have been there too! Check out this site to scope out the best places to run where you will be.
Laminating Sheets- If you aren't familiar with what these are, here is a better visual than what I give in the episode! This is a totally random pick, btw. I have no affiliation with the website I'm sending you to, it's just so you can see what they are. I neither recommend nor get anything if you actually buy them from this site.
Go Running Tours- Excellent running tour company that I have used and found the experience amazing.

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 sherry@wrinkledrunner.com…I answer every one. 

Hi Running Friends,

Today I'm interviewing my husband Dave again. He is just getting back to a consistent running program after rupturing his achilles tendon last November falling off a ladder.

Coming back from an injury, even if it's not running related, can be a long row to hoe. Utilizing doctors, physical therapist's and other medical professionals can be the best way to get you back safely and even more quickly then if we try to rehab ourselves.

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com 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

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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.

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 sherry@wrinkledrunner.com…I answer every one. 

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.

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

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.

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 sherry@wrinkledrunner.com…I answer every one. 

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Today is the final episode in the 3 part series on The Wrinkled Runner Top 10 from 2021. This week I'm sharing the Top 10 YouTube videos.

Top 10 Videos:
10- Rest and Recovery for the Runner
9- Resources for the Older Runner
8- The Conqueror Challenges (see below for the website and my blog post article)
7- Terms to Know
6- Energy Bars from "Finish Line Fueling" by Jackie Dikos
5-"Run Fast. Cook Fast. Eat Slow" Review- book by Shalane Flanagan and Elyse Kopecky
4- Garmin Pace Pro Strategy
3- Veggie Lovers Pasta Salad
2- Strength Training using the Garmin Connect App
1- Using Garmin Coach

Resources:
Blog Posts from The Wrinkled Runner-
Conqueror Challenges
Rest and Recovery for the Runner
Resources for the Older Runner
Running Terms to Know
Energy Bars
"Run Fast. Cook Fast. Eat Slow" review
Garmin Pace Pro Strategy
Veggie Lover's Pasta Salad
Using Garmin Coach
Using a Running Coach

YouTube Videos from The Wrinkled Runner-
Outtakes from The Wrinkled Runner

Podcast Episodes from The Wrinkled Runner-
Using a Run Coach
Running Watch

Website Recommendations:
This weeks website- Conqueror Challenges - a virtual challenge that you do on your own
Last weeks website- Run Eat Repeat store on Amazon (Monica Olives- Run Eat Repeat Blog)

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, plea

Hey Running Friends!

This week I'm sharing the blog's top 10 most popular posts. I'm giving you a brief overview of the article and the links are down below.

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
10- Strength Training Update
9- Knee Pain in the Older Runner
8- The Runners Stride
7- Do You Burn More Carbs (Glycogen) or Fat in the Heat
6- Rest and Recovery in the Masters Runner
5- "Run Fast. Cook Fast. Eat Slow." by Shalane Flanagan/Elyse Kopecky book review
4- Using the Garmin Pace Pro Strategy and Creating a Course
3- My Thoughts on Using Garmin Coach
2- What is the Weather Channel™ Run Score?
1- Garmin Coach Review and Tutorial

YouTube Videos from The Wrinkled Runner
Using Garmin Coach
Using Pace Pro
Knee Pain in the Older Runner
Strength Training Using Garmin Connect
Does Your Body Change it's Fuel Source Depending on the Weather
The Weather Channel Run Score
"Run Fast. Cook Fast. Eat Slow" by Shalane Flanagan/Elyse Kopecky Review
Rest and Recovery

Podcast Episodes from The Wrinkled Runner
My Strength Training
Knee Pain in the Older Runner
Does Running in the Heat Burn More Carbs or Fat
Rest and Recovery for the Runner
Using a Running Watch

Website Recommendations:
This weeks website- Run Eat Repeat store on Amazon (Monica Olives- Run Eat Repeat Blog)
Last weeks website- The Wired Runner- 5 Treadmill Tips 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 have any running-related questions, please se

Hey Running Friends!

In today's episode I talk about the top 10 most popular episodes from last year. You'll find links to all below.

10- The Warm Up
9- Running Terms to Know
8- Running Mantra
7- RRCA Start to Run Program
6- Doing Too Much, Too Soon
5- Cross-training for the Runner
4- Hip Drop in the Runner
3- Running by Time versus Mileage
2- Running Workouts
1- Choosing Your Running Shoes


Resources from The Wrinkled Runner
Website:
Warm Up for a Better Run
Running Basics: Terms to Know
Beginning Running: Building Up to a 30 Minute Run
Doing Too Much, Too Soon as a Runner
Cross Training for the Runner
Running by Time not by Mileage
Explaining Different Running Workouts
Choosing a Running Shoe
YouTube Channel:
Cross Training for the Runner
Doing Too Much, Too Soon
Incorporating Different Running Workouts Into Your Training
Warming Up Before a Run
Running Terms to Know
Running Shoes
RRCA Couch to 5K

Website Recommendations:
This weeks website- The Wired Runner- 5 Treadmill Tips for Beginners
Last weeks website- Run Bundle Age Grade Calculator- also includes a really good article about age grading.
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 sherry@wrinkledrunner.com…I a

Hey Running Friends!

Today I'm sharing with you a tool that you can use to help you set goals, especially if you are an older runner.

Age grading is something that you may have seen if you race, but what does it mean? It is something I ignored for a long time, but now that I know what it is I am able to use it in a meaningful way.

Resources from the episode:
The Wrinkled Runner YouTube Channel-
What is Age Grading and How Can I Use it to Set Running Goals

Content from Other Sources-
The Wired Runner
Run Bundle REVERSE  Age Grade Calculator- use this to find the times you need to up your percentages
Runners World Age Grade Calculator


Website Recommendations:
This weeks website- Run Bundle Age Grade Calculator- also includes a really good article about age grading.
Last weeks website-Runners World What to Wear Tool - if you aren't sure what to wear for a run, check out this tool
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 sherry@wrinkledrunner.com…I answer every one.

Hey Running Friends!

It's January in Buffalo, NY and we are having a VERY cold winter. I'm starting marathon training this week, so I will be out there on a pretty consistent basis 5 days a week. It can be hard to get out that door anytime (see last week's episode on running motivation if you have trouble with that), but when the "real feel" is is in the negatives it can be brutal!

Today's episode is about what I do to keep warm in this frigid weather and share my tips for staying upright in the snow and ice.

Resources from the Episode:
Blog Posts from The Wrinkled Runner-
Hair Care for Runners
Cold Gear
Warm Up or a Better Run
Running Safety

YouTube Videos from The Wrinkled Runner-
Hair Care for the Older Runner
Cold Gear
Warming Up Before a Run
Running Safety
Jacket Hack (keep your jacket secure on your body as you run)

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

Website Recommendations:
This weeks website-Runners World What to Wear Tool - if you aren't sure what to wear for a run, check out this tool
Last weeks site- RRCA Find a Running Club feature

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 sherry@wrinkledrunner.com…I answer every one. 

Hey Running Friends!

Finding motivation to keep our running consistent is something we all have to deal with from time to time.

Today I'm sharing with you the ways that I try to keep from burning out and get myself out the door, even if I am not training for a race.

Resources from The Wrinkled Runner:
The Wrinkled Runner Website-
Running Through the Holidays
The Runner's Off Season
Runner's ABC's- How to Structure Running Goals
Running Resolutions for the New Year
Start to Run Program-RRCA
Running Naked (Running with no Tech)
7 Reasons to Use a Run Coach and 3 NOT to
Running with a Buddy
When Your Run Sucks
Can Mindful Running Work for You
Using a Running Journal

The Wrinkled Runner YouTube Channel-
The Conqueror Challenges (not racing, but you get a medal at the end!)
Running Resolutions
RRCA Coach to 5K (Start to Run Program)
Running with No Tech
Setting Up a Running Journal with Evernote
Mindful Running Review

The Wrinkled Runner Podcast-
Running with a Buddy
Using a Running Coach
Running Mantra
Goals for the New Runner
RRCA Start to Run Program

Website Recommendations:
This weeks website- RRCA Find a Running Club feature
Last weeks site- JoggingBuddy.com- a site that links you to partners in your area, or wherever you are running, even on vacation

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 sherry@wrinkledrunner.com…I answer every one.