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...

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...

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...

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...

 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...

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...

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,...

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...

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...

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-...

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,...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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....

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...

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....

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...