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...

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...

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...

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...

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...

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...

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...

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...

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. Today's episode is sponsored by The Amino Company. You can get 30% off by going to The Wrinkled Runner partner page. Resources from the episode: The Wrinkled Runner Website- Beginning Running: Building Up to a 30 Minute Run Choosing a Running Shoe Running...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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-...

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-...

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...