Training Well Done

Summary:Coach Donald & Coach Tim talk about their reading habits, share some Coaching Moments and explore ATP and the energy systems that produce it.Key Discussion Points:Addressing Common Misconceptions:1) Correction about LAH2) Fat cells don’t decrease, they get smaller3) ATP is mostly just used to keep your body temperature upDeep Dive:1) What is metabolism?2) ATP review3) Anaerobic vs Aerobic: The Big 3 energy systemsWebinar Pitch, Outro & Feedback1) Link to webinarNoteworthy Moments/Quotes:0:22 - The coaches discuss what books they are currently into, and what their reading habits are.8:00 - Coach Donald and Coach Tim share their Coaching Highlights & Learning Moments.13:09 - Coach Donald brings up an interesting thought experiment about what it means to be a “good person.”15:03 - The coaches finally get into the show and introduce the training topic for the episode.19:40 - The coaches start their Deep Dive into ATP and the energy systems that create it.28:04 - Coach Donald shares some insight into the aerobic vs. anaerobic systems.42:58 - Coach Tim shares a personal coaching experience, and Coach Donald dives into the glycolytic system and its use in training.54:30 - Coach Donald talks about his experience watching one of our youth athletes compete.1:07:24 - Coach Donald recaps the episode.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Next Episode Teaser:In Season 2: Episode 14, the coaches take a deep dive into the creatine-phosphate system.

Summary:Coach Donald & Coach Tim share some personal stories about their own training, racing and competing in this training-centric episode of “Ask Me Anything.”Key Discussion Points:“Ask Me Anything” Questions:1) Is there a moment in your life you’re especially proud of?2) What are some stories about the two of you competing?3) What are your favorite places to run?4) What are some nutrition tips you can provide?5) How do I know if I’m selecting the appropriate weight/load during my gym sessions?Webinar Pitch, Outro & Feedback1) Link to webinarNoteworthy Moments/Quotes:2:40 - The coaches talk about some moments in their life that they are especially proud of, like Coach Tim’s BQ and Coach Donald’s half-Ironman.13:45 - Coach Donald shares his experience coaching overseas.23:57 - The coaches share some of their competition stories, including some racing misadventures from Coach Tim and a redemption story from Coach Donald.55:50 - The coaches do a little rapid-fire Q&A to wrap up the episode.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Next Episode Teaser:In Season 2: Episode 13, the coaches kick off Series Two on metabolism.

Summary:Coach Donald & Coach Tim share some personal stories about their lives, coaching careers and athlete successes in this people-centric episode of “Ask Me Anything.”Key Discussion Points:“Ask Me Anything” Questions:What is something not many people know about you?Who do you look up to?What athletes do you feel most improved during your time training them?What made you guys want to become coaches?Webinar Pitch, Outro & FeedbackLink to webinarNoteworthy Moments/Quotes:2:53 - The coaches introduce the “AMA” episode, talk about the people-centric theme for the first part of a two-part series and Coach Tim admits an embarrassing fact about the Winter Olympics.10:45 - The coaches address the first question, and Coach Tim shares a story about scuba diving while Coach Donald talks about his childhood dreams.25:55 - The coaches talk about the people they look up to.41:12 - The coaches share some historical success stories from athletes. Coach Tim talks about specific training groups from a previous position, while Coach Donald highlights youth athletes that have trained at GHP.52:05 - The coaches share their origin stories as coaches.1:09:03 - Coach Donald wraps up the episode, and plugs the Strength Training for Runners webinar.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Next Episode Teaser:In Season 2: Episode 12, the coaches tackle more “Ask Me Anything” questions!!

Summary:In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that thresholdKey Discussion Points:Addressing Common Misconceptions:Tempo training is the same as LT trainingLT training should be brutalDeep Dive:How lactate threshold differs from other types of trainingWhat is happening when we run under, at or over LTHow you can test your lactate thresholdWhat does LT training mean for performanceWhat it feels like to train at LTLT training parameters & environmentWebinar Pitch, Outro & FeedbackSubmit questions for the “Ask Me Anything” episodeNoteworthy Moments/Quotes:1:08 - The coaches celebrate the arrival of the new equipment4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running20:15 - Coach Donald shares the discussion topics for the day, while Coach Tim provides a brief recap of what lactate “buffering” means and talks about what is happening at a cellular level when we run at “threshold”25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episodeResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Lactate threshold training is hard, but sustainable and NOT a brutal crash & burn effortVO2 max training raises your ceiling, but lactate threshold training determines how close you can get to that ceiling at a lower metabolic costYou can determine your lactate threshold using different fitness tests outside of a lab environmentNext Episode Teaser:In Season 2: Episode 11, the coaches tackle the “Ask Me Anything” questions!!

Summary:In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions.Key Discussion Points:Addressing Common Misconceptions:Understanding LAH+ in the bodySoreness is not leftover LAH+La- is not bad, it is fuelDeep Dive:What is your Lactate ThresholdHow does Lactate/H+ accumulateHow does buffering + clearance workWhy does it burn when I’m beyond LTWhat happens when you keep training beyond LTWebinar Pitch, Outro & FeedbackSubmit questions for the “Ask Me Anything” episode!Noteworthy Moments/Quotes:3:52 - The coaches share their Coaching Moments from the past few weeks9:02 - Coach Donald shares some Training Myths revolving around lactate threshold14:44 - The coaches start their Deep Dive into lactate threshold: what it is, how does it affect you and what happens when you train at your lactate threshold36:39 - Coach Donald provides a brief recap of the concepts covered in the episode45:54 - The coaches offer some practical Training Takeaways for athletes48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questionsResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Lactate threshold training is improving your body’s ability to buffer acidityLT training is hard but sustainable, not a “crash & burn” effortIf you cannot maintain the effort for 30 minutes, it’s likely too fast. If you can sustain the effort for more than an hour, it’s likely too slow.Next Episode Teaser:In Season 2: Episode 10, Coach Tim shares some strategies, techniques and tools that athletes can use to get the most out of their lactate threshold training sessions.

Summary:In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.Key Discussion Points:Addressing Common Misconceptions:A higher VO₂ max guarantees better race resultsVO₂ max is the best single metric to trackvVO₂ max is just a lab numberDeep Dive:Central Capacity vs Usable SpeedWhat vVO₂ Max Actually RepresentsMuscle-Level and Metabolic FactorsFractional Utilization and Fatigue ResistanceNeuromuscular and Mechanical EfficiencyWebinar Pitch, Outro & FeedbackTraining TakeawaysNoteworthy Moments/Quotes:4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths20:35 - Coach Donald & Coach Tim start their Deep Dive by talking about the training parameters that affect V02 and vV02 max, and what they look like in a real-world setting29:17 - Coach Donald breaks down the idea of running efficiency and economy at V02 max, and the coaches brainstorm a brilliant idea for some new GHP swag38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context47:55 - Episode summary and training takeaways for athletesResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Train VO₂ max to build capacity, but don’t live there year-round.Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.If your aerobic fitness is high but your speed isn’t improving, efficiency (not capacity) is likely the bottleneck.Next Episode Teaser:In Season 2: Episode 9, the coaches talk about lactate threshold training and introduce the concept of fatigue management and offer some best practices for athletes.

Summary:In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running.Key Discussion Points:Addressing Common Misconceptions:Running economy only matters for long-distance runnersBetter economy just means shorter steps or higher cadenceDeep Dive:How Your Muscles and Nervous System Affect EconomyWhat You Feel When Economy ImprovesWhat’s Happening When You Sprint, Jump, or Change DirectionWhy Running Fast Can Actually Improve EconomyWhich Body Areas Matter Most for EfficiencyTraining Takeaways for AthletesWebinar Pitch, Outro & FeedbackFinal ThoughtsWebinar PlugNext Episode PreviewNoteworthy Moments/Quotes:0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures12:53 - The coaches share their respective Coaching Moments18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency27:40 - The coaches talk about the factors that actually make running more efficient46:35 - How an athlete can train and develop their running economy51:49 - Coach Donald expands on the neuromuscular component of up-tempo running59:58 - Wrap up & key takeawaysResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.Faster movement teaches your nervous system to recruit muscles more effectively, reduce unnecessary tension and use elastic energy better.Pay attention to how long your speed holds up, whether your form falls apart under effort and how quickly you recover between reps.If you’re always exhausted but not faster, economy is probably the limiting factor.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:Season 2: Episode 8 - The coaches talk about aerobic power, VO2 max and vVo2max, and what that means for athletes and their training and performance.

Summary:Coach Donald and Coach Tim discuss the key points of building an aerobic fitness base, and why it is such an important component of overall athletic performance regardless of an athlete’s sport or experience level.Key Discussion Points:Addressing Common Misconceptions:1) Aerobic capabilities don’t matter for power sports2) High-intensity activities are required for base-buildingDeep Dive:1) Cardiac and metabolic adaptations2) Tendon, bone & muscle adaptations3) Nervous system adaptations & efficiency/economyWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:5:22 - Coaching Highlights include learning programming techniques and fielding questions from athletes13:00 - The coaches dispel some common myths and discuss how the aerobic base serves a purpose as recovery in most sports19:30 - The purpose and dosage of high intensity interval work required when building an aerobic base22:50 - Defining what “base building” actually means26:05 - Sprinters, team/field-sport athletes, and endurance athletes all need aerobic development — just in different proportions26:30 - The coaches take a deep dive into cardiac and metabolic adaptations and tendon, bone and muscle changes to aerobic base building42:10 - The nervous system refines landing mechanics, making each step more uniform, more efficient and less costly46:00 - How strength training plays an important role in aerobic base building52:30 - Episode re-cap & Coaching ConsiderationsResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:All athletes can benefit from having a good aerobic base!Do a lot of low intensity work early in the training cycle, to support higher intensity activities laterLoad and intensity will differ for each individual athleteSupport the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

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:Prehab/rehab, balance and lower loadsDeep Dive:Neuromuscular demandsBiomechanical implicationsRelative forceProgrammingWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:7:00 - Coach Donald & Coach Tim share their most recent Coaching Moments.14:25 - The coaches address some common myths when it comes to single-leg strength training, like it only being useful for rehab and balance and that you shouldn’t do it with high loads.17:50 - A discussion on the neuromuscular demands of single-leg training versus bilateral.20:52 - The coaches talk about the biomechanical implications of sprinting, cutting and jumping that make the argument for single-leg training.25:40 - Coach Donald unpacks relative force, the bilateral deficit phenomenon and how single-leg strength training can help mitigate injuries.32:30 - The coaches talk about best practices when programming single-leg strength training for athletes.42:24 - Episode recap and closing notes.Resources:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/https://pmc.ncbi.nlm.nih.gov/articles/PMC9331349/https://physoc.onlinelibrary.wiley.com/share/GRNFMYYMRSE3SC8XJS7R?target=10.1113/EP091881

Hosts:Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human PerformanceCoach Tim: MBA, CPT, PES, FNSSummary: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:Coach Donald shares a story from Trackside, and Coach Tim chats about a recent in-gym onboarding session with a new youth athlete.Deep Dive:1) How to move the needle in sprint performance2) The foundation of sprint performance is a function of stride rate, stride length and endurance3) An exploration of the relationship of effort and fitness as it relates to speed expression4) The metrics and metabolic demands of sprinting5) The core aspects of speed training are acceleration, max velocity and speed endurance6) Managing load and volume7) A discussion on speed endurance8) Coaching and training considerationsWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:2:39 - The coaches share their most recent Coaching Moments.4:54 - Coach Donald and Coach Tim discuss what getting “faster” means in the context of running versus field sports, and rail against the fallacy of “more” again.9:27 - How do you move the needle in sprint performance? The coaches take a deep dive into the foundational components, the physiological mechanisms and the practical application of sprint training.10:05 - Coach Donald discusses the basic components of speed: stride rate, stride length and endurance.13:50 - The coaches talk about the differences between competing at all distances, and what max velocity or “full speed” means in a training and racing context.15:57 - Coach Donald explores the relationship between speed expression and the corresponding effort level, as well as the metabolic demands for power vs. speed.19:05 - The coaches talk about how an athlete can improve the most important metrics of speed and sprint performance, like stride rate, stride length, ground contact time and posture.22:03 - Coach Donald takes a deep dive into the metabolic demands of sprinting.24:38 - Coach Donald and Coach Tim go on a “6-7” tangent.29:24 - Coach Donald discusses how an athlete can improve their tolerance for sprinting, which includes skipping, drilling, lifting and running.30:32 - What are the core aspects of training for speed, and how do plyometrics, hill sprints and resisted running help?37:53 - Coach Donald talks about load management and proper volume with sprint training.39:01 - Fitness in the form of tempo running, speed endurance training and special endurance.43:25 - Coach Donald recaps the episode and shares some final thoughts on coaching and training considerations.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Actionable Takeaways:Sprint training is much more nuanced than just running “fast.”Speed is a function of stride rate, stride length and endurance, and all of those are trainable qualities.Quality training includes managing the metabolic demands of sprinting and balancing the ratio of tempo runs, speed endurance sessions and special endurance workouts or races.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:In Season 2: Episode 5, Coach Donald and Coach Tim make the case for single-leg power training.

Hosts:Coach Donald: M.Ed Exercise Science, Owner of Global Human PerformanceCoach Tim: MBA, CPT, PES, FNSSummary: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:Cross country season re-cap and success storiesIn-gym highlightsDeep Dive:The Fitness-Speed Pipeline, and the ever-present argument about what comes firstMore is not always better, especially with high-intensity activitiesThe physiology of sprint training, sprint mechanics and plyometricsMotor learning, brain training and body positioningThe integration of strength training with sprint training.CNS fatigueStride rate & stride lengthCoaching challengesWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:2:10 - Coach Donald and Coach Tim share their most recent Coaching Moments and Performance Highlights.9:00 - Coach Donald discusses the Fitness-Speed Pipeline, and addresses some common misconceptions with the “fitness first” approach.16:02 - More myth-busting conversation about how more is not always better, especially with athletes training and competing on a very high level.19:48 - Coach Donald explains the physiology behind sprint training, including neural drive, motor unit recruitment, rate coding and coordination.25:56 - The coaches talk about tissue stiffness during sprinting, and explore tendon elasticity and the muscle-tendon interaction.30:33 - Ways to incorporate and apply plyometric training, as it relates to running economy.31:38 - Coach Donald talks about motor learning and how “brain training” is crucial for athletes, and the importance of doing drills and skill work with specific intent.36:02 - A chat about force application, quality of movement and body positioning.40:25 - Coach Donald brings things full circle, and explains why/how strength training integrates into sprint training.43:52 - CNS fatigue: what it is, things to look for and how to manage it.49:09 - Coach Donald summarizes the episode with stride rate and stride length.50:45 - The coaches explore how sprint training can benefit endurance athletes.54:45 - Coaching challenges with sprint training can include personalizing approaches in a group setting, knowing when to appropriately end a session and balancing being knowledgeable in biomechanics, physiology and environmental control.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Jack Daniels’ Running FormulaThe Mechanics of Sprinting & HurdlingJumping into PlyometricsActionable Takeaways:Sprint training can benefit every athlete, regardless of their respective sports.Sprint training is important to develop speed, power, posture and good biomechanics.Strength training and sprint training are very complementary.Stride rate and stride length are the two most important indicators of a runner's performance, whether they are sprinting or doing a distance event.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:In Season 2: Episode 4, Coach Donald & Coach Tim continue their discussion on the Physiology of Sprint Training.

Host:Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human PerformanceCoach Tim: MBA, CPT, PES, FNSSummary: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:Coaching Moments:Cross-country season updateGreat Race recapDeep Dive:Physiological adaptations to increased running volumeHeart rate zone trainingStimulus/training adaptation to different types of running workoutsHigh-intensity interval trainingWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:1:45 - The coaches introduce the topic of conversation, and lay the groundwork for the discussion.3:15 - Coach Tim talks about his personal journey with distance running.7:34 - The coaches talk about their recent Coaching Moments, and chat about their cross-country season highlights.14:15 - Addressing common assumptions and misconceptions in distance running and training.17:28 - Coach Donald’s leg falls asleep, and he shares a funny anecdote about it.18:30 - The coaches chat about the fact that more isn’t always better, but that more can be effective and how to properly condition to be able to effectively absorb more mileage.19:50 - A discussion on the physiological changes and adaptations to running.28:05 - Coach Tim unpacks heart rate zone training, and explores the nuances to the prevailing five-zone model.33:53 - The coaches explore LSD runs, tempo runs, lactate threshold and Vo2 max.38:48 - Coach Donald dives deep into lactic acid, lactate, pyruvate, acidosis and oxidative capacity.45:15 - Exploring high-intensity training as it relates to recovery needs, and highlighting density, volume and intensity as well as the “talk test.”52:04 - The coaches ask for listener feedback, get slightly distracted, pitch the webinar and then sign off.Resources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/https://doi.org/10.1002/j.2040-4603.2011.tb00346.xhttps://pubmed.ncbi.nlm.nih.gov/17099248/Actionable Takeaways:Run easy most of the time and run fast some of the time, but never do all your workouts at the same pace!When increasing training volume, focus on frequency first, duration second and intensity third.Heart rate zone training is a useful way to approach things, but is much more nuanced than it seems on the surface.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:In Season 2: Episode 3, Coach Donald geeks out about the physiology of sprint training while Coach Tim just tries to keep up and apply the principles to the world of distance running.

Hosts:Coach Donald: M.Ed Exercise Science, Owner of Global Human PerformanceCoach Tim: MBA, CPT, PES, FNSSummary: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:Addressing Common Misconceptions:Getting “bulky” from liftingIntroducing weightlifting to youth athletesDeep Dive:Neuromuscular adaptations & muscle fiber recruitmentTraining for performance & injury preventionResources for athletesNoteworthy Moments/Quotes:1:40 - Coach Donald & Coach Tim introduce themselves and discuss their respective careers, education & coaching backgrounds3:36 - Coach Donald introduces the episode topic (“How you get stronger”) and the podcast format (high-level discussion of training concepts in an accessible, conversational tone).6:45 - Coaching Moments & Member Highlights14:05 - The coaches address some common misconceptions in the world of strength training, including: getting bulky from lifting, and introducing weightlifting to youth athletes.23:42 - Coach Donald & Coach Tim dive into the physiological mechanisms behind building strength, such as: neuromuscular adaptations, muscle fiber recruitment, and methodologies for elite vs. recreational athletes.29:50 - Coach Donald breaks down what is biologically happening in muscle fibers during strength-training.32:53 - The coaches discuss frequency of training, and how to cycle through training loads & intensity in-season vs. off-season including skill-based work and recovery costs.39:40 - Utilizing strength-training as a means for injury-prevention, and improving an athlete’s ability to develop stress tolerance and raise the ceiling on the volume & intensity of their workouts.47:00 - Coach Tim talks about the two main things that might keep a long-distance runner from prioritizing a strength-training program.52:49 - Coach Donald walks through what an athlete can do on their own to ensure a safe and effective strength & conditioning training protocol, such as progressive overload, utilizing isometrics/tempos, emphasizing major movers and having appropriate supervision.57:45 - The best tools and resources for athletes looking to enhance their knowledge and skill set when it comes to strength training, including Coach Donald’s Strength Training for Runners webinar!1:01:23 - Outro & feedback requestResources Mentioned:Webinar: https://ghperformance.com/webinar/Website: https://ghperformance.com/Meta-Analysis - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1598149/full?utmActionable Takeaways:Strength training is for everyone, but looks different for every athlete.Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!Next Episode Teaser:In Season 2: Episode 2, the coaches discuss speed and endurance training, how to develop the capacity to go faster and farther, the nuances of different training methodologies and realize the topic really needs more than one episode to explore.

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 running2) Power production3) 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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 Runnershttps://www.ghperformance.com/strength-training-for-young-runners Sign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.com We are on Instagram @GlobalHumanPerformance Find Coach Donald @Coach_Donald_

Wait, is it that simple? *YesCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind 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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

When racing, don't fall asleep at the wheel.Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.com

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 dayCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 note the difference, Ato Bolden calls it out. ;-)Want to set up a training session to add bounce in your step? Drop your info on the website “pep in my step” at Global Human Performancewww.ghperformance.comSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1We are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 physical manifestation of philosophy. Check out Dr. Crandell on Instagram @PT_CrandellInterested in physical therapy services? Go to Foley Physical Therapy's website and leave your informationCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 conversation. Join the Run Crew for one of their upcoming Wednesday evening 6:30pm runs!Follow Yinz Run Club for info:Instagram: https://www.instagram.com/yinzrunclub/Facebook: https://www.facebook.com/profile.php?id=100076762522965Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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.If you are interested in training with Coach Benny here at GHP, drop a line on the website and set up a Performance Report with mewww.ghperformance.comCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 city.You can find her on Instagram @RunTheChance and on Strava as Alyssa ChanceSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 RunnersDownload your copy of Sports Mindfulness and MeditationGet 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:IsometricsHigh repetitionEccentricsEnjoy, and share with a training partner!Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

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 for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im 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 RunnersDownload your copy of Sports Mindfulness and Meditation

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 herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im 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 RunnersDownload your copy of Sports Mindfulness and Meditation

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 downGHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im 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 RunnersDownload your copy of Sports Mindfulness and Meditation

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 RunnersDownload your copy of Sports Mindfulness and Meditation

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 RunnersCheck 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 centerhttps://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 and dehydrated :(You can come check in out at our Sport Nutrition Seminar!Sign up for in person hereSign up for virtual hereCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. Learn about:making contact with college coachesNCAA division 1-3 differencesacademic requirements for getting inhow good you really have to be to get a scholarshipimportance of club/AAU for recruitingTitle 9 & football $$much, much moreMark is a great resource and is willing to help you. Send an email if you need help (he says so in the show): [email protected] out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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:making contact with college coachesNCAA division 1-3 differencesacademic requirements for getting inhow good you really have to be to get a scholarshipimportance of club/AAU for recruitingTitle 9 & football $$much, much moreMark is a great resource and is willing to help you. Send an email if you need help (he says so in the show): [email protected] out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 training8:40 Myths in trainingThanks for listening!Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1

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 & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 running9:42 -Obstacles faced during her development15:28 -How Logan's training has evolved and what she does now23:44 -Aspirations for the 2022 season27:07 -How Logan remains a regular HS kid despite the pressures28:07 -Advice for talented runnersThanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 us9:11 -What conditioning is13:00 -The 3 energy systems that you "condition"18:40 -How you improve themThanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Performance07:16 - What should You Be Eating? Macros & Micros32:28 - How much should you be eating?41:54 - Timing your food51:39 - What does a good general plate look?51:46 - Gaining Weight53:20 - Losing Weight56:08 - Sport-specific eating recommendations59:25 - Supplements1:01:54 - Setting up a successful environmentThanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Jasper03:14 - 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 & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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.Thanks for listening.Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 better7:50 - Ashley Fortune talked about SweatNET's history and vision12:22 - Strategy in building the fitness business during pandemic16:10 - How did SweatNET vision mix with Ashley own visionThanks for listening.Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_