The Wrinkled Runner

Get in touch with Coach Sher! 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 Runn...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 Over...

Get in touch with Coach Sher!  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, part...

Get in touch with Coach Sher! 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....

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 - Resol...

Get in touch with Coach Sher! 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....

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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!...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 whe...

Get in touch with Coach Sher! 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 c...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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 yo...

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

Get in touch with Coach Sher! 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 t...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...

Get in touch with Coach Sher! 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...