The Wrinkled Runner

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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: Allia...

Get in touch with Coach Sher! 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 loo...

Get in touch with Coach Sher! 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 y...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 ploggi...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 T...

Get in touch with Coach Sher! 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 r...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 train...

Get in touch with Coach Sher! 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: E...

Get in touch with Coach Sher! 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 opport...

Get in touch with Coach Sher! 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....

Get in touch with Coach Sher! 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. Re...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 intimidatin...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 r...

Get in touch with Coach Sher! 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 W...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 ge...