Get in touch with Coach Sher!

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.

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 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.

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 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.

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

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

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 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.

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 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.

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 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.

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: 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.