Training Well Done

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 more clear. 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_

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 Championship5:40 - How did you got into running10:39 - What changed to make these big leaps in performance25:38 - The Competitive FireCheck 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_

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 trapDealing with expectationsHow to deal with comparisonCheck 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 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 Role9:44 - Why athletes should play multiple sports22:24 - The skills you acquire in LTADCheck 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_

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 Highlights7:39 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 Painhttps://www.ghperformance.com/eliminate-running-pain Sign 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 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 started9:30 Training that prevents injury15:22 Life after college23:24 Adult Running Career30:30 Body resilience36:48 Coaching young athletes46:30 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 Deloading3:44 What Speed Training Is and Its 3 Elements4:45 Acceleration overview7:09 Max velocity overview 11:55 Speed Endurance overview Register for our college recruiting series happening the weeks of August 2nd and 9th!https://www.ghperformance.com/blog/college-recruiting-seminarCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-pain Sign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Stories5:03 - How our Mood Affects our Performance7:51 - 3 Things I Do To Get Out of the RutRegister for our college recruiting series happening the weeks of August 2nd and 9th!https://www.ghperformance.com/blog/college-recruiting-seminarCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-pain Sign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Stories13:14 5 tips to balancing front and backCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside program has begun! Made for building speed and endurance!https://www.ghperformance.comSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 DayCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur 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/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside program has begun! Made for building speed and endurance!https://www.ghperformance.comSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 Mindfulness36:36 Stories of mindset in action!Follow Coach Khyla @authentikfittrainingAlso, 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 personal intensive. We are only taking 12 athletes to keep this as personal and valuable as possible. Use this link to sign up!Check out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painOur summer Trackside program has begun! Made for building speed and endurance! Reach out to get details.https://www.ghperformance.comSign 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 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 LengthCheck 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_Check out GHP's website www.ghperformance.com

Part 2 of my returning to play series for Ultimate. 4:38 - The main risk of jumping: landing9:08 - How to Train for Landing Jumps17:58 - How to Improve Your Jumping AbilityExercises for improving jumping ability and improving your stamina to jump a lot!Plyometric PlaylistCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painGetting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!https://www.ghperformance.com/programs/adult-recreational-performanceSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 - Stopping4:45 - Get stronger quads5:45 - Stepping through cutsBeginner Change of Direction Drills - via my YouTube pageA List of Lower Body Exercises - While your quads specifically need to be stronger, here are some exercises for your entire legCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painGetting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!https://www.ghperformance.com/programs/adult-recreational-performanceSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 workload0:44 Seeking a Marketing Intern 5:35 How Much Time Should You Spend Training?14:59 Athletes Don't Train Less Than 5 Hours a WeekCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painGetting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!https://www.ghperformance.com/programs/adult-recreational-performanceSign 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, 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 Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for track & field training? Check us out!https://www.ghperformance.com/programs/youth-speed-performanceSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 food4:55 Hydration11:13 Supplements15:19 You need Fiber!17:17 When to Eat: Before, During, and After Training/Competition28:05 Recap & Q&A from live attendeesCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for track & field training? Check us out!https://www.ghperformance.com/programs/youth-speed-performanceFind this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 - 3:01Micronutrients - 32:50Follow me on IG for more training tips and to learn more about me:https://www.instagram.com/coach_donald_/If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:www.ghperformance.com4x4x48 JY Originals Fundraiserhttps://www.gofundme.com/f/jy-originals-scholarship-for-creatives

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 below9:30 Running basically gives you Stockholm syndrome. You forget the pain!19:00 Being average in the best possible groups31:00 Mileage and physical training for an ultraUse the link below to support my 4x4x48 fundraiser for Janel Young!gf.me/u/zkchbaCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for strength & performance training? Check us out!https://www.ghperformance.comFind this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 stories related to training your ability to move well when it comes to sports & life longevity. 4:45 - Farooq does martial science, the rest of us just throw temper tantrums when we get in fights16:10 - Muscle Don’t Mean Shit if it Don’t Move. We discuss having robust movement and how that influences longevity & performance30:27 - the importance of play when it comes to training45:01 - how training well when you’re young can help make your later adulthood years feel amazing & youthfulLearn more about Farooq’s work with 1 Hood Mediawww.1hood.orgCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for track & field training? Check us out!https://www.ghperformance.com/programs/youth-speed-performanceFind this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 you1:18 Checkout my podcast "The Black Codes" 4:10 Understanding warming up7:17 Is static stretching bad to do before working out/competing?10:00 Static Stretching14:24 Dynamic StretchingCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painIf you aren't local, check out our Remote Running Coaching!https://www.ghperformance.com/remote-running-coachingFind this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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!Timestamps5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions"10:10 - understanding the training year14:30 - #120:22 - #2Check out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painLocal to Pittsburgh and looking for track & field training? Check us out!https://www.ghperformance.com/programs/youth-speed-performanceFind this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

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 through0:00 intro banter10:35 Getting into running17:17 Listening to your bodyFollow me on IG for more training tips and to learn more about me:https://www.instagram.com/coach_donald_/If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:www.ghperformance.comCheck out Relentless Runners here!

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 important. It is. Your stomach isn't where your limbs connect. The entire trunk is. Your hips, shoulders, chest, and back are all included in "core strength". Listen up for more!Two tips:If you can do 500 sit ups but your upper back is weak, you have a weak core.Improving mobility of your hips will be as much, if not more, valuable than doing 500 sit ups......It's okay to do 500 sit ups btw. It's just apart of the equation, not the whole thing!Follow me on IG for more training tips and to learn more about me:https://www.instagram.com/coach_donald_/If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:www.ghperformance.comEasy Share linkhttps://training-well-done.captivate.fm/listen

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 football team. This year in 2020, Andrew was inducted into the North Hills HS Hall of Fame from the class of 2004. He currently holds their 100m record and was awarded a variety of accolades.That to say, this man knows about winning and the mentality that goes in to winning. And often, it's great to hear these things from competitors themselves.Tune in!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 my gym:www.ghperformance.com

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.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 my gym:www.ghperformance.com

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 11/190:00 Gucci Mane v. Jeezy Verzuz3:23 Challenging Week9:15 Cross Country championship shoutouts 13:41 Training RecommendationsFollow 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 my gym:www.ghperformance.comEasy Share linkhttps://training-well-done.captivate.fm/listen

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 to run for months.Kalene went to Club Ultimate Nationals with with Toro (North Carolina) in 2019 a year after her injury and ran her first ever half marathon in the summer of 2020. She has coached several ultimate frisbee teams, including the University of Pittsburgh men's club and women's pro ultimate team Raleigh Radiance.She trained with Coach Donald at GHP in 2018-2019 before moving to NC!Follow Kalene on IG @KaleneypastaUse this link to share this showhttps://training-well-done.captivate.fm

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 GHP gear hereFollow me on IG for more training tips and to learn more about me:@Coach_Donald_Check out my website to learn more about coaching and my gym:www.ghperformance.com

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: @CoachWaiteAnd check out his website and track club, Heroes Track Club here heroestrackclub.comFollow me on IG for more training tips and to learn more about me:@Coach_Donald_@Training_Well_DoneCheck out my website to learn more about coaching and my gym:www.ghperformance.comUse the link below to share!https://training-well-done.captivate.fm/listen

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_DoneFollow me on IG for more training tips and to learn more about me:@Coach_Donald_Check out my website to learn more about coaching and my gym:www.ghperformance.com

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:Signs of an injuryCommon running injuries and their causesWhat actually is a soft tissue injuryWhat to do / what not to due about training and being injuredDive in an let's have fun!Subscribe and share this with a friend, teammate, running mate, or even your mom!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 my gym:www.ghperformance.com

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!Grab a GHP Bucket hathttps://www.parcoretherapy.com/athelticapparel/WHITE-GREY-BUCKET-HAT-p207592341Episode Bottoms: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 my gym:www.ghperformance.com

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 coaching and my gym:www.ghperformance.com

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 slight roll from outside to inside. Ask yourself, do I want to be a basketball or a frying pan?

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 and education business in Pittsburgh PA where I coach many runners, athletes, and those looking to improve their health overall. I coach in the gym, on the track, and online and have helped hundreds of people improve their performance and get healthier.I hold a M.Ed in Exercise Science from the University of Texas & a variety of fitness and performance related certifications. 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 my gym:www.ghperformance.com

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!Follow me on IG to see even more coaching pointers!https://www.instagram.com/coach_donald_/Check out my website to learn about my gym GHP:www.ghperformance.com

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 my gym:www.ghperformance.com