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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_Crandell Interested in physical therapy services? Go to Foley Physical Therapy's website and leave your information 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! https://ghperformance.activehosted.com/f/1 Learn more about Global Human Performance www.ghperformance.com We are on Instagram @GlobalHumanPerformance Find 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=100076762522965 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! https://ghperformance.activehosted.com/f/1 Learn more about Global Human Performance www.ghperformance.com We are on Instagram @GlobalHumanPerformance Find 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 me www.ghperformance.com 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! https://ghperformance.activehosted.com/f/1 Learn more about Global Human Performance www.ghperformance.com We are on Instagram @GlobalHumanPerformance Find 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 Chance Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 Learn more about Global Human Performance www.ghperformance.com We are on Instagram @GlobalHumanPerformance Find 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 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 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: Isometrics High repetition Eccentrics Enjoy, and share with a training partner! Download your copy of Strength Training for Young Runners Download 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 here https://www.indeed.com/job/marketing-director-f828d107659a74f2 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 Download 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 here https://www.indeed.com/job/marketing-director-f828d107659a74f2 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 Download 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 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, 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 Download 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 Runners Download 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 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 and dehydrated :( You can come check in out at our Sport Nutrition Seminar! Sign up for in person here Sign up for virtual here 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 coaches NCAA division 1-3 differences academic requirements for getting in how good you really have to be to get a scholarship importance of club/AAU for recruiting Title 9 & football $$ much, much more 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 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 coaches NCAA division 1-3 differences academic requirements for getting in how good you really have to be to get a scholarship importance of club/AAU for recruiting Title 9 & football $$ much, much more 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 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 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! 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 & 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find 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 running 9:42 -Obstacles faced during her development 15:28 -How Logan's training has evolved and what she does now 23:44 -Aspirations for the 2022 season 27:07 -How Logan remains a regular HS kid despite the pressures 28:07 -Advice for talented runners 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! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_