Training Well Done

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...

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:

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