Summary:

Coach Donald & Coach Tim make the case for single-leg strength training, along with how and why all athletes should incorporate it into their programming.

Key Discussion Points:

Addressing Common Misconceptions:

Deep Dive:

Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

Hosts:

Summary:

Coach Donald and Coach Tim continue their discussion on the physiology of sprint training, and chat about what it means to run “fast” while exploring key concepts such as the metabolic demands of sprinting and the core aspects of speed training.

Key Discussion Points:

Coaching Moments:

De...

Hosts:

Summary:

Coach Donald & Coach Tim take a deep dive into the physiology of sprint training, and discuss the what, when, why and how of high-intensity sprinting.

Key Discussion Points:

Coaching Moments:

Deep Dive:

Host:

Summary:

Coach Donald & Coach Tim scratch the surface of endurance training, and discuss the physiological adaptations as well as different types of training stimulus. The coaches touch on heart rate zone models, high-intensity interval training and biological responses to jogging, running and sprinting.

Key Discussion Points:

Hosts:

Summary:

Coach Donald & Coach Tim introduce the revamped Training Well Done podcast, and discuss the basics of strength and conditioning for the general population, youth beginners and endurance athletes.

Key Discussion Points:

Noteworthy Moments/Quotes:

I am beginning a series on plyometric training, aka jump training. On this episode I explain what plyometrics are & what the benefits are.

1) Springiness for running

2) Power production

3) Injury risk reduction

Often, we are limited on time with how much we can spend training. There are many times when we just have an hour but have to check multiple boxes.

Here are my go to lifting exercises when I only have time to get in a 2-4mi run + plus a 20-30min lift.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

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I finally did it! Broke the 20min barrier. I ran 19:56 during the P3R Turkey Trot. During my run & lift this morning I reflected on training and things that went well & things that could've gone much better.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Sign Up for Our Newsletter for Weekly Tips!

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Learn more about Global Human Performance

www.ghperformance.com

We are...

Wait, is it that simple? *Yes

Check out my e-Book on Strength Training for Young Runners

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Learn more about Global Human Performance

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We are on Instagram @GlobalHumanPerformance

Find Coach Donald @Coach_Donald_

A kiddo of mine pulled a quad muscle! After taking summer off for much needed rest, she jumped back into the gear having a great season with new PR's.

But she didn't heed to Fast Days Fast, Slow Days Slow - opting to run fast everyday. And well, it didn't workout.

So follow along as I tell you how we are helping get her back into running form!

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Sign Up for...

When racing, don't fall asleep at the wheel.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Sign Up for Our Newsletter for Weekly Tips!

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Learn more about Global Human Performance

With more widespread success and less nagging issues from our in season trainees, I am reflecting on changes made in the gym for our XC athletes and how they have contributed to, though certainly don't define, success athletes have seen this fall.

From 2 heavier strength days to 1 fast lifting day + a plyo/sprint heavy day

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

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Learn...

Take a listen and see some of the common reasons endurance runners (and even sprinters) hit stagnant points mid season.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

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As a runner, lifiting weights is probably not at the top of your todo list unless you're a sprinter.

Let me tell you, endurance athletes need to clang weights around too. And surprisingly, quite similarly.

On this episode, learn how to lift weights smartly using "tempo training" to get stronger and be more resilient.

Check out my e-Book on Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Sign Up for Our Newsletter for Weekly Tips!

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<...

It's been awhile! Busy with a lot of coaching the last 6 months among other things. I was driving and realized I should drop something for you all.

This month a member at the gym was telling me how he was lacking pop/bounce in his running stride. So, we starting working on that. I am going to share the 2 things we did, as well as what it means to have "pep in your step"

If you watched Sherika Jackson in the Diamond League 200m final vs during the World Championships, you should be able to...

Join my and my physical therapist, Sean Crandell as we talk about tendons, one of my favorite subjects.

Sean has helped me with ankle and knee issues and works with Nancy Foley who runs the practice he's at who has served many of our GHP members over the years.

On this show, I engage Sean about tendons and learned valuable lessons about the difference between tendinopathy, tendonitis, and tendinosis.

It's also a great refresher on the beauty of scientific discovery as well as its limitations. And that scientific discovery is really just a...

On this episode I'm joined with Dan Lampmann of YRC - Yinz Run Club. I've had the privilege of running with YRC over the last year and have supported their runners with understanding running mechanics and strength training for longevity.

Dan & I have a fun conversation from his own sport background, to the founding of YRC, and the culture that's been curated at YRC.

It's a great listen in understanding how you truly create a remarkable community, lessons I want to even better use in my own business.

Tune in for a fun...

Join me on this episode with one of our coaches at GHP, Benny Zelkin. Benny has been at GHP almost 2 years to date and handles our Trackside Sprints program and coaches our Strength and Movement Small Group Personal Training.

He was a former short sprinter at Case Western University as well as coached short sprints at Case Western University.

On the first half of this show we get to learn about Coach Benny's athletic background and getting into coaching. On the second half we discuss his coaching philosophy and how that shows up in training.<...

Join me on this episode with Alyssa Chance, a local runner here in Pittsburgh who runs everyday to view various artworks around the city.

Alyssa impressively amasses 80-100mile weeks consistently. So consistent, that in the last 2 years, she's only not hit 80+ miles per week, once.

Her commitment can be summarized by one line from her husband "so where are you running today?"

Tune in to an amazing story by someone who began running in her 30s and now runs 8-15 miles a day to see all of the amazing artwork around our...

I made some goofy choices last week that I have left me on a bad knee. I think you can learn something from me. Last episode of the year, changing pace for 2023. Enjoy!

Check out my e-Book Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Sign Up fo...

You know you need to stretch more. During my morning walk, I cover a couple of easy ways to get more stretching in as you know you need to do it.

And a nice nugget about confidence at the end.

Enjoy!

Share this with a training mate!

Check out my e-Book Strength Training for Young Runners

https://www.ghperformance.com/strength-training-for-young-runners

Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check ou...

Learn about what your hip flexors are and how to you can keep them from getting hurt!

Download your copy of Strength Training for Young Runners

Download your copy of Sports Mindfulness and Meditation

Get Started with Global Human Performance

Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun.

You know strength training is important to having a quality training cycle and off-season, you know to do your squats, lunges, and deadlift variations along with upper body work.

But "how" should you be setting up your sets, repetitions, and speed of the lift.

That's what we're talking about here today:

Enjoy, and share with a training partner!

Download your copy of Strength Training for Young Runners<...

Check out this interview I did with one of our student-athletes in August, Holden Eagle. This was just before starting his freshman XC season after having a great HS senior campaign, capping it off with a 5th place 4x800m finish & 10th place 800m finish at the PIAA State Championship as well as placing 17th in the 4x800m at New Balance Nationals.

For context, when we met 5 years ago during 8th grade, he was not physically able to run due to a rather uncommon reason.

Listen up and enjoy!

GHP is hiring...

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscles, most can get trained by looking at leg exercises in the context of squatting vs. hinging.

Learn more about it on this episode.

GHP is hiring for a marketing director! Learn more here

https://www.indeed.com/job/marketing-director-f828d107659a74f2

Im raising money for Community Forge, an amazing...

Today we get into the nitty gritty of what "getting in shape" actually entails. I'm covering 5 types of endurance workouts, primarily in a running sense, and what happens to your body as you do them.

Base Runs, Recovery Runs, Threshold Runs, VO2Max Runs, and Interval Sprints.

Get your notebook out! It'll be easy to understand but definitely worth jotting down

GHP is hiring for a marketing director! Learn more here

https://www.indeed.com/job/marketing-director-f828d107659a74f2

Im raising money for Community Forge...

On Saturday I ran the Baltimore Running Fest: Half Marathon. It was a great time but I learned some lessons the hard way.

Check out my recap with some tips you could find useful for your next race and just hear a fun narrative of a tough weekend!

Including a story about salty pancakes.

Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.

Download your copy of Strength Training for Young Runners

<...

Confidence is often the "X" factor when it comes to performance. You can have all of the physical attributes possible but if you don't believe in yourself, you won't achieve your best.

Conversely, you may not be the most gifted, but confidence will give you a lot of audacity to train harder, compete harder (especially with yourself), and push your limits.

On this episode, I will offer 3 ways you can improve your confidence.

Check out my new E-Book: Strength Training for Young Runners

Check out my fundraiser for Community Forge!

The things that we have to truly work for to achieve generally require suffering. Hard work, is, well, hard. It requires us to evolve.

In order to make that growth, we have to break ourselves down to build back up. That's true in a physiological sense of muscles, but also at the macro level of life.

Download my brand new e-book "Strength Training for Young Runners" where you can have your young athlete be safely introduced to strength training at home or at your local fitness center

https://www.ghperformance.com/strength-training-for-young-runners

Stop riding the struggle bus of not eating and not drinking water before intense workouts. YOU NEED FUEL. This is a big part of why you throw up during/right after workouts.

While it may be acceptable to do low intensity cardio on an empty stomach - doesn't really use as much fat as you may think, especially for how crappy it feels - it's completely unacceptable to be dehydrated and underfed.

Listen up about why not eating enough or being dehydrated can lead to throwing up.

Fun fact: I recorded this hungry...

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions.

Learn about:

Mark is a great resource and is willing to help you.

Send an email if you need help (he says so in the show): mark.metzka@sru.edu

Check out Coach Khyla’s e-Book on Sport Mi...

We are back. GHP has been quite busy. This was an episode recorded late in 2021 with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions.

He came to GHP in August 2021 and will be back in August 2022 to teach about college athletic recruiting.

I got him on the show to discuss how you can best get you/your student-athlete recruited.

Learn about:

Join me and Coach Adam from GHP as we discuss various myths in the training world. Coach Adam has some bones to pick!

4:50 Adam's influence on training

8:40 Myths in training

Thanks for listening!

Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Sign Up for Our Newsletter for Weekly Tips!

This is one of those driving episodes so use the audio quality and that possible light. Another episode of training well done your show on the what the why and how quality training.

Thanks for listening!

Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Sign Up for Our Newsletter for Weekly Tips!

Today I'm sitting with Logan St. John Kletter, the sophomore phenom from Mt. Lebanon HS and Pacer track club. She just set 3 school records earlier in February and placed 2nd at the Pennsylvania state cross country championship.  

We will discuss her journey from being a new runner to becoming one of the best runners in the nation!

1:57 : Favorite accolades 

6:00 -How Logan got in to running

9:42 -Obstacles faced during her development

15:28 -How Logan's training has evolved and what she d...

I'm with our Head Coach Khyla to chat about what conditioning is, how your body changes to different types, and how you can train to be in better shape for YOUR activity.

Also, you get to hear our workout throw up stories.

4:25 -Workouts that have crushed us

9:11 -What conditioning is

13:00 -The 3 energy systems that you "condition"

18:40 -How you improve them

Thanks for listening!

Check out Coach Khyla’s new e-Book on Sport Mindfulness & Medit...

Listen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening!

00:34 - How Nutrition Affects Performance

07:16 - What should You Be Eating? Macros & Micros

32:28 - How much should you be eating?

41:54 - Timing your food

51:39 - What does a good general plate look?

51:46 - Gaining Weight

53:20 - Losing Weight

56:08 - Sport-specific eating...

Join me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening!

00:47 - Getting to know about Jasper

03:14 - How did Jasper like playing league?

06:42 - Jasper's happiest successful playing Ultimate Frisbee, as he matures in the sport.

10:13 - How did Jasper start playing Ultimate?

Thanks for listening!

Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditation

https://ww...

Get to know more with Kim Lambert of CBRC, from a Casual Runner to a Running Club Founder. Ended up doing 3 marathons in the year 2013. So listen and be encouraged with her words of wisdom and love with running.

8:48 How did Kim get into running, got a run club, love running & how did running become a thing as the first place in her.

14:02 Kim's coworker kept talking about five K's that got her first running.

15:01 What made Kim end up joining a club.

26:23 Things that runners often struggle with.

...

Everyone wants a fitness community that they can relate and help them to know or pick their right fitness that suits for them. This episode is about Ashley running an organization called SweatNET that brings together various coaches & fitness businesses for events to promote different ways to be fit. If you want to get more fun in your fitness, don't miss this episode!"

1:50 - About SweatNET and how the variety and diversity of fitness can help with community health and in overall being able to allow people to experience fitness better

7:50 - Ashley Fortune talked...

This episode I recorded on my way home from a coaching session I did. I had a conversation with a young athlete after finding out they had been hiding a small injury hoping to not have their training adjusted or to not be allowed to compete.

I want to address this as this is a viewpoint I've seen athletes have, especially those who value hard work & have seen it's value, possess.

But it's not very healthy. Tune in.

And yes, next time I'll use AirPods so it's...

On this show I interview one of my high school XC & track athletes, Jack Barnhisel on his amazing career and “breakout” senior season in cross country. He’s an athlete I’ve had the privilege to train for the last +4 years with GHP and have been with over 7 years with my club team.  

He’s hungry, humble, and talks well on the mic!

1:06 - Thoughts on his upcoming races: City Championship, District Championship, and PIAA State Championship

5:40 - How did you got into running

10:39...

In this episode, I discuss how to handle comparisons with Coach Khyla.  Comparison is natural but how can you manage in a way that it doesn't sabotage you during your competition and training? 

Explore with us on this episode.

What is the comparison trap

Dealing with expectations

How to deal with comparison

Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminate Runnin...

Join me and our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time. How can we build athletes better - or really, how can we set them up to build themselves better? 

Timestamps:

1:42 - Khyla’s Head Coach Role

9:44 - Why athletes should play multiple sports

22:24 - The skills you acquire in LTAD

Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditation

https://www.ghperformance.com/mindfulness-meditation

Check out my e-Book on 10 Exercises to Eliminat...

In this episode, I talked about hip mobility - what it is and why it is important. I also emphasized the importance of having good hip mobility in running and other sports. I also discussed the difference of mobility to yoga and flexibility. 

Timestamps:

0:49 - 7:37 - Athlete Highlights

7:39 What is Hip Mobility and Why Does it Matter ?

14:07 - Improving Hip Mobility 

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain


Sign Up for Our Newsletter for Weekl...

Join me on this interview with my friend, Jen Bigham, @localelite about her running journey. Jen was a very talented HS running and yet has found herself running at her best after having kids and having a youthfulness that only grows with age!

Something to take away young runners: run your slow runs slower!

3:10 How Jen got started

9:30 Training that prevents injury

15:22 Life after college

23:24 Adult Running Career

30:30 Body resilience

36:48 Coaching young athletes

46:30 Being Coached/Family

In this episode, I talked about what speed training really is and its 3 important elements. I also explained what max velocity and acceleration is and how speed training is different for each type of athlete. 

I also talked briefly about the importance of deloading and giving your body time to heal in order to perform better. 

Timeline:

2:24 Make Sure to Be Deloading

3:44 What Speed Training Is and Its 3 Elements

4:45 Acceleration overview

7:09 Max velocity overview 

11:55 Speed Endurance overview 

Regi...

Negative mindset can really affect your performance as an athlete. In this episode, I talk about the three things that I do to get out of the rut, manage my bad mood, and boost my performance. 

0:41 - Athlete Stories

5:03 - How our Mood Affects our Performance

7:51 - 3 Things I Do To Get Out of the Rut

Register for our college recruiting series happening the weeks of August 2nd and 9th!

https://www.ghperformance.com/blog/college-recruiting-seminar

Check out my e-Book on 10 E...

Balanced training will keep you from getting hurt and avoid injury. Here’s a rule of thumb - when you push, you also need to pull. In this episode, I talk about the importance of balancing front and back. 

0:49 Athlete Stories

13:14 5 tips to balancing front and back

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Our summer Trackside program has begun! Made for building speed and endurance!

https://www.ghperformance.com

Sign Up...

Summertime is here and many athletes ramp up their training to 2 & 3 workouts and practices per day! 

This can be great if done properly, but hindering if handled poorly. 

In this episode, I share with you 4 tips to be able to handle multiple sessions a day without your body falling apart!

1:45 - Athlete stories 

12:11 - 4 Tips to Handle Multiple Training Sessions in a Day

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

...

If there's one method of training I love, it's eccentric work! On this episode, learn what eccentric training is and how you can best utilize it to get great results from your training!

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Our summer Trackside program has begun! Made for building speed and endurance!

https://www.ghperformance.com

Sign Up for Our Newsletter for Weekly Tips!

https://ghperformance.activehosted.com/f/1

On this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way.

Coach Khyla is here to lead you out of the dark!

11:26 How coaching mindset became important

26:44 Authentik Fit’s 4 Keys of Mindfulness

36:36 Stories of mindset in action!

Follow Coach Khyla @authentikfittraining

Also, on Saturday July 10th she is hosting our "Power Your Mind Camp" where we will be working with athletes on growing their mindset in a...

I recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles?

My arms!

Being able to focus on the right things while running can really help you with running at your best. Here are 2 big things to focus on to have better arms.

6:18 - Setting the Rhythm and Pace

14:41 - Big Arm Angle = More Force in the Ground = More Stride Length

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

...

Part 2 of my returning to play series for Ultimate.

4:38 - The main risk of jumping: landing

9:08 - How to Train for Landing Jumps

17:58 - How to Improve Your Jumping Ability

Exercises for improving jumping ability and improving your stamina to jump a lot!

Plyometric Playlist

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help! Duration: 00:25:26

Part 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training.

This is a simple episode for those who are literally just getting into shape to play. I play AUDL ultimate for the Pittsburgh Thunderbirds and these are the things I worked on to get myself ready to even play pick up before AUDL ramped up.

2:45 - Stopping

4:45 - Get stronger quads

5:45 - Stepping through cuts

How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training.  I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.  

Which is best?  

It’s a worthy question to ask when you are evaluating your workload

0:44 Seeking a Marketing Intern

5:35 How Much Time Should You Spend Training?

14:59 Athletes Don't Tra...

Learn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training.

On this interview we discuss how he prepares on his own for the seasons!

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www.ghperformance.com/eliminate-running-pain

Local to Pittsburgh and looking for track & field training? Check us out!

https://www.ghperformance.com/programs/youth-speed-performance

Sign Up f...

Part 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode.

1:15 a story about a kid nearly passing out the other day due to lack of hydration and food

4:55 Hydration

11:13 Supplements

15:19 You need Fiber!

17:17 When to Eat: Before, During, and After Training/Competition

28:05 Recap & Q&A from live attendees

Check out my...

This is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition.

It's not too sciencey and full of actionable steps!

You'll need a calculator to calculate your nutritional eating needs!

Macros - 3:01

Micronutrients - 32:50

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

On this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people!

On this episode we discuss his training for an ultramarathon and his mindset towards being able to take on what is a near super human feat.

0:00 4x4x48! See the fundraiser below

9:30 Running basically gives you Stockholm syndrome. You forget the pain!

19:00 Being average in the best possible groups

31:00 Mileage and physical training for an ultra

Use the link below...

For this episode, I brought on Farooq Al Said, a training partner of mine who has helped me with rethinking some of how I handle my own training. Having a martial arts background and a very playful approach to training, working out with Farooq is a great change of pace for me.  

In younger days, Farooq had opportunities to be a pro fighter and play AAA pro baseball. But life had other plans for him. Through all he’s been through, the love of training has always lasted with him. We discuss on this episode a lot of sto...

Ahh, the modern age old question: should I do static or dynamic stretching before my workout?

In short, you should always do a dynamic warm prior to training.

But what actually is warming up? And more importantly, what actually does static stretching do? And what is dynamic stretching?

I explain that in simple easy to understand terms for you

1:18 Checkout my podcast "The Black Codes"

4:10 Understanding warming up

7:17 Is static stretching bad to do before working out/competing?

10:00 Static Stretching

14:24 Dynamic Stretching

Welcome back! On this episode I will be discussing why athletes need a true off-season from intense competition and training. Some athletes compete at a high level in their sport all year and wonder why they are burned out and/or injured. Take a listen and share with a teammate, athlete, parent, or colleague!

Timestamps

5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions"

10:10 - understanding the training year

14:30 - #1

20:22 - #2

Check out my e-Book on 10 Exercises to Eliminate Running Pain

https://www...

Joining me today is Toni Kengor Co-founder and coach of Relentless Runners, a running coaching company helping runners across the country get more from their running. 

Today we discuss how to better listen to your body and being able to drive your training optimally. We discuss how to know when to turn things up & when to turn things down to make sure you keep your body from injury.

Hey look, show notes to help you get through

0:00 intro banter

10:35 Getting into running

17:17 Listening to your body Duration: 00:42:35

If you live on planet Earth you've undoubtedly heard your core referred to as your stomach. While it's not entirely false, it's far from the whole truth.

Your abs being your core is akin to a square being a rectangle. A square is a rectangle, but a rectangle isn't a square.

Your stomach region muscles are apart of your core but the "core" is bigger than that.

The midsection of your body, your trunk, from shoulders to hips is all the core. It's meant to denote that where your limbs connect is very...

While sports are fun, when you compete "seriously" the aim is to win. Yes, we all want to get better & enjoy our activity, but being a champion is about winning. Even if you aren't in the upper echelon, everyone has a certain competitive range of peers you compete against.

Winners win.

Chatting about this, I'm joined with Andrew Johnson, a former PIAA & WPIAL champion, USATF star, one of the best running backs to come out of Pennsylvania, and formerly apart of the University of Miami's 4x1 team as well as played running back for the...

On this episode of Training Well Done, I interview a mentor of mine, Richard Butler. Richard wears many many hats. He is a coach, HR manager for the city, university professor, D&I manager for US Rowing, former gym owner, brand ambassador, and MORE!

Equity and service towards others are important drivers for Richard's life and what he bestows upon people. We discuss his background in life and coaching, as well as how he's become a coach for life in so many ways to help people lead and live better.

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As cross country & football mostly come to an end this fall, it's time for winter training! Offseason training is what makes champions. If you wait until the season begins to get in shape, you've already counted yourself out.

I share key things sprinters and distance athletes need to be focusing on this winter getting ready for April outdoor start. I also share with you some personal struggles I've been dealing with and my take on the Gucci Mane v. Jeezy Verzuz happening the night of 11/19

0:00 Gucci Mane v. Jeezy Verzuz

3:23 Challenging Week

Join Coach Donald and Kalene Morozumi with several mental toughness nuggets! She shares a great story about her rebounding from a "degloving" injury - her skin separating from the muscle/fascia - from diving for a frisbee, to being able to play in Club Ultimate (frisbee) Nationals a year later and then completing her first half marathon a year after that!

Kalene shares wisdom on building a resilient mind and body to handle life's very unpleasant surprises. When she suffered this injury, she had an unknown recovery timeline, a rare injury, and was told she wasn't allowed...

We are back this week to chat about why you should have days of training that are fast & intense, and days that are slower and less intense. Going 100% everyday can land you hurt and underperforming. This is in regards to max intensity, not effort, or focus which should always be 100%.

Shoutout to our high school runners who dominated this weekend at the city cross country championship in Pittsburgh this weekend.

I added some new spice to the show, hope you enjoy!

New GHP gear is in! Grab you some!

Explore the...

Join myself and Coach Dwayne Waite on a conversation about getting the right shoes as a runner for your feet.

On top of being a sprint coach and club organizer, I learned that Coach Waite is a shoe and foot expert. Having spent a lot of time working in the running shoe industry and as a veteran coach, he knows his feet!

Follow Coach Waite on IG: @CoachWaite

And check out his website and track club, Heroes Track Club here heroestrackclub.com

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Hamstring tears are one of the most dreaded injuries in sports. They are painful to have, challenging to recover from, can take a toll on your confidence running fast. But, they can be overcome!

Take a listen and learn about what a hamstring tear is and the different types, how to return to play, & how you decrease the likelihood of having initial or continuous complications.

Make sure you like, subscribe, and share this podcast! Find this on Instagram

@Training_Well_Done

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Knee pain on the front of your knee just above or below the kneecap can be a sign of potential patellar tendonitis. That is inflammation & irritation of that tendon. In this episode I will describe the injury and ways of improving it, especially if it's minor or post physical therapy.

This is not medical advice and if you have a problem see a medical professional.

Coming off a weekend where I ran & biked a lot and felt the heaviness in my legs of fatigue, I decided we should learn about injuries. In the episode I will cover:

Dive in an let's have fun!

Subscribe and share this with a friend, teammate, running mate, or even your mom!

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Weight loss, on one hand is rather simple: expend more calories than you take in.

But being able to do that, can be more nuanced. How you actually lose weight is subject to HOW you live, than just the math of it all.

Often, people sabotage it in a variety of ways.

Listen up to learn how you can avoid these mistakes!

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Episode Bottoms:

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Many runners may have low to no strength training experience and have questioned "why should I strength train?" I'm going to explain in this episode the 3 reasons why it matters for runners to engage in strength training.

Also, shoutout to my client Marcel who completed a 50 mile ultramarathon the weekend before this was recorded. Your split squats are a motivation for this episode!

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

Check out my website to learn more about...

When running, be it racing, leisure, or as a field/court sport, hitting on the correct spot of your foot is key. This can make the difference between a great performance or an injury waiting to happen, or happening. 

When running, you most optimally want to have the focal impact along the transverse arch of your foot. It’s a fore/mid foot strike, I often tell my athletes with shoes on - it’s below where the bottom of the shoelaces are. You want your foot to land there, with your heel off of the ground, and a...

Welcome! I'm Coach Donald your host of Training Well Done. What is Training Well Done? Well, it's Training, Well Done.

I will entertainingly teach you about the how, what, and why of quality training! This is for people curious about how to best improve your performance, health, and lifestyle, without the fluff. There will be a training emphasis on running well, strength, and injury management/risk reduction.

You'll get digestible insight on training, nutrition, physiology, and tactics to get you to your best!

I own and operate Global Human Performance, a fitness coaching...

Often times, many of us runners and athletes just get up and start moving. And when you're 16, that can fly, but it's a terrible habit to get into because at 36, things hurt, and can get hurt from just jumping into things.

Even a short 3-10min warm up can give you a much better training session. I will tell you a few reasons why and a few key things you should do to efficiently & effectively prepare your body to train!

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As a runner, cyclist, athlete that is getting in shape, etc, have you ever wondered what that actually means to get in shape? Obviously that means you have more endurance, but there are a number of things that are entailed in that and how you train effects them differently.

Listen for an insightful episode on what 5 adaptations occur from endurance training!

Follow me on IG for more training tips and to learn more about me:

https://www.instagram.com/coach_donald_/

Check out my website to learn more about coaching and...