<![CDATA[Training Well Done]]>7fbdd1ca-9b07-508c-ae1f-cd6af1735e3cMon, 06 Apr 2026 04:00:05 +0000Captivate.fmCoach Donaldhttps://artwork.captivate.fm/1a70cc72-6af3-41ef-ab1d-6ba022971c46/Training-Well-Done-Season-Two-Relaunch-10.pngTraining Well DoneCoach DonaldCoach DonaldCoach Tim and Coach Donald are strength and running coaches at Global Human Performance, a personal training gym that helps athletes, especially endurance athletes and runners, build durable bodies and high performance. This podcast is a way to share with our broader community the science of how training goes to continue educating people against much of the antiquated information, misconceptions, and nonsense that exists so that you can ask better questions to be informed. Learn more at our website: www.ghperformance.com Follow us on Instagram @Training_Well_Done https://www.instagram.com/training_well_donehttps://training-well-done.captivate.fmfalseepisodicnopodcastATP & The Energy Systems That Make ItATP & The Energy Systems That Make ItSummary:

  • 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 LAH

2) Fat cells don’t decrease, they get smaller

3) ATP is mostly just used to keep your body temperature up

  • Deep Dive:

1) What is metabolism?

2) ATP review

3) Anaerobic vs Aerobic: The Big 3 energy systems

  • Webinar Pitch, Outro & Feedback

1) Link to webinar

Noteworthy 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:


Next Episode Teaser:

In Season 2: Episode 14, the coaches take a deep dive into the creatine-phosphate system.

]]>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 LAH

2) Fat cells don’t decrease, they get smaller

3) ATP is mostly just used to keep your body temperature up

  • Deep Dive:

1) What is metabolism?

2) ATP review

3) Anaerobic vs Aerobic: The Big 3 energy systems

  • Webinar Pitch, Outro & Feedback

1) Link to webinar

Noteworthy 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:


Next Episode Teaser:

In Season 2: Episode 14, the coaches take a deep dive into the creatine-phosphate system.

]]>2c5d7d62-1366-4253-9199-1a0be8ae82f8Mon, 06 Apr 2026 00:00:00 -040001:14:52falsefull213132Ask Me Anything: Part 2Ask Me Anything: Part 2Summary:

  1. 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. 1) Is there a moment in your life you’re especially proud of?
  2. 2) What are some stories about the two of you competing?
  3. 3) What are your favorite places to run?
  4. 4) What are some nutrition tips you can provide?
  5. 5) How do I know if I’m selecting the appropriate weight/load during my gym sessions?

Webinar Pitch, Outro & Feedback

  1. 1) Link to webinar

Noteworthy Moments/Quotes:

  1. 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.
  2. 13:45 - Coach Donald shares his experience coaching overseas.
  3. 23:57 - The coaches share some of their competition stories, including some racing misadventures from Coach Tim and a redemption story from Coach Donald.
  4. 55:50 - The coaches do a little rapid-fire Q&A to wrap up the episode.

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 13, the coaches kick off Series Two on metabolism.

]]>Summary:

  1. 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. 1) Is there a moment in your life you’re especially proud of?
  2. 2) What are some stories about the two of you competing?
  3. 3) What are your favorite places to run?
  4. 4) What are some nutrition tips you can provide?
  5. 5) How do I know if I’m selecting the appropriate weight/load during my gym sessions?

Webinar Pitch, Outro & Feedback

  1. 1) Link to webinar

Noteworthy Moments/Quotes:

  1. 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.
  2. 13:45 - Coach Donald shares his experience coaching overseas.
  3. 23:57 - The coaches share some of their competition stories, including some racing misadventures from Coach Tim and a redemption story from Coach Donald.
  4. 55:50 - The coaches do a little rapid-fire Q&A to wrap up the episode.

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 13, the coaches kick off Series Two on metabolism.

]]>83eaa89e-7a0c-43c4-8832-69af5e78a632Mon, 23 Mar 2026 00:00:00 -040001:08:37falsefull212122Ask Me Anything: Part 1Ask Me Anything: Part 1Summary:

  1. 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:

  1. “Ask Me Anything” Questions:
  2. What is something not many people know about you?
  3. Who do you look up to?
  4. What athletes do you feel most improved during your time training them?
  5. What made you guys want to become coaches?
  6. Webinar Pitch, Outro & Feedback
  7. Link to webinar

Noteworthy Moments/Quotes:

  1. 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.
  2. 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.
  3. 25:55 - The coaches talk about the people they look up to.
  4. 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.
  5. 52:05 - The coaches share their origin stories as coaches.
  6. 1:09:03 - Coach Donald wraps up the episode, and plugs the Strength Training for Runners webinar.

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 12, the coaches tackle more “Ask Me Anything” questions!!

]]>Summary:

  1. 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:

  1. “Ask Me Anything” Questions:
  2. What is something not many people know about you?
  3. Who do you look up to?
  4. What athletes do you feel most improved during your time training them?
  5. What made you guys want to become coaches?
  6. Webinar Pitch, Outro & Feedback
  7. Link to webinar

Noteworthy Moments/Quotes:

  1. 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.
  2. 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.
  3. 25:55 - The coaches talk about the people they look up to.
  4. 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.
  5. 52:05 - The coaches share their origin stories as coaches.
  6. 1:09:03 - Coach Donald wraps up the episode, and plugs the Strength Training for Runners webinar.

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Next Episode Teaser:

In Season 2: Episode 12, the coaches tackle more “Ask Me Anything” questions!!

]]>8ee8621b-2a00-4a17-8aee-70dc26372a2cMon, 09 Mar 2026 00:00:00 -040001:09:58falsefull211112How Training Improves LTHow Training Improves LTSummary:

  1. In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold

Key Discussion Points:

  1. Addressing Common Misconceptions:
  2. Tempo training is the same as LT training
  3. LT training should be brutal
  4. Deep Dive:
  5. How lactate threshold differs from other types of training
  6. What is happening when we run under, at or over LT
  7. How you can test your lactate threshold
  8. What does LT training mean for performance
  9. What it feels like to train at LT
  10. LT training parameters & environment
  11. Webinar Pitch, Outro & Feedback
  12. Submit questions for the “Ask Me Anything” episode

Noteworthy Moments/Quotes:

  1. 1:08 - The coaches celebrate the arrival of the new equipment
  2. 4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar
  3. 7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running
  4. 20:15 - 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”
  5. 25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold
  6. 35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment
  7. 44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold
  8. 50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Lactate threshold training is hard, but sustainable and NOT a brutal crash & burn effort
  2. VO2 max training raises your ceiling, but lactate threshold training determines how close you can get to that ceiling at a lower metabolic cost
  3. You can determine your lactate threshold using different fitness tests outside of a lab environment

Next Episode Teaser:

In Season 2: Episode 11, the coaches tackle the “Ask Me Anything” questions!!

]]>Summary:

  1. In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that threshold

Key Discussion Points:

  1. Addressing Common Misconceptions:
  2. Tempo training is the same as LT training
  3. LT training should be brutal
  4. Deep Dive:
  5. How lactate threshold differs from other types of training
  6. What is happening when we run under, at or over LT
  7. How you can test your lactate threshold
  8. What does LT training mean for performance
  9. What it feels like to train at LT
  10. LT training parameters & environment
  11. Webinar Pitch, Outro & Feedback
  12. Submit questions for the “Ask Me Anything” episode

Noteworthy Moments/Quotes:

  1. 1:08 - The coaches celebrate the arrival of the new equipment
  2. 4:25 - Coach Tim shares his Coaching Moment of the week and Coach Donald talks about the Strength Training for Runners webinar
  3. 7:00 - The coaches explore some common myths associated with lactate threshold training, and go on a crusade against “tempo” running
  4. 20:15 - 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”
  5. 25:10 - The coaches talk about how you can test your lactate threshold, and learn what paces might correspond to your threshold
  6. 35:45 - Coach Tim chats about how lactate threshold training translates to a real-world setting and race-specific environment
  7. 44:15 - The coaches talk about the best practices and parameters for athletes to train at lactate threshold
  8. 50:42 - Coach Donald wraps up the episode, teases the next series and solicits questions for the “Ask Me Anything” episode

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Lactate threshold training is hard, but sustainable and NOT a brutal crash & burn effort
  2. VO2 max training raises your ceiling, but lactate threshold training determines how close you can get to that ceiling at a lower metabolic cost
  3. You can determine your lactate threshold using different fitness tests outside of a lab environment

Next Episode Teaser:

In Season 2: Episode 11, the coaches tackle the “Ask Me Anything” questions!!

]]>4a49f41a-e175-486c-88d3-5942c7307f69Mon, 23 Feb 2026 00:00:00 -040056:18falsefull210102What is Lactate Threshold?What is Lactate Threshold?Summary:

  1. 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:

  1. Addressing Common Misconceptions:
  2. Understanding LAH+ in the body
  3. Soreness is not leftover LAH+
  4. La- is not bad, it is fuel
  5. Deep Dive:
  6. What is your Lactate Threshold
  7. How does Lactate/H+ accumulate
  8. How does buffering + clearance work
  9. Why does it burn when I’m beyond LT
  10. What happens when you keep training beyond LT
  11. Webinar Pitch, Outro & Feedback
  12. Submit questions for the “Ask Me Anything” episode!

Noteworthy Moments/Quotes:

  1. 3:52 - The coaches share their Coaching Moments from the past few weeks
  2. 9:02 - Coach Donald shares some Training Myths revolving around lactate threshold
  3. 14:44 - 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 threshold
  4. 36:39 - Coach Donald provides a brief recap of the concepts covered in the episode
  5. 45:54 - The coaches offer some practical Training Takeaways for athletes
  6. 48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questions

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Lactate threshold training is improving your body’s ability to buffer acidity
  2. LT training is hard but sustainable, not a “crash & burn” effort
  3. If 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:

  1. 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:

  1. Addressing Common Misconceptions:
  2. Understanding LAH+ in the body
  3. Soreness is not leftover LAH+
  4. La- is not bad, it is fuel
  5. Deep Dive:
  6. What is your Lactate Threshold
  7. How does Lactate/H+ accumulate
  8. How does buffering + clearance work
  9. Why does it burn when I’m beyond LT
  10. What happens when you keep training beyond LT
  11. Webinar Pitch, Outro & Feedback
  12. Submit questions for the “Ask Me Anything” episode!

Noteworthy Moments/Quotes:

  1. 3:52 - The coaches share their Coaching Moments from the past few weeks
  2. 9:02 - Coach Donald shares some Training Myths revolving around lactate threshold
  3. 14:44 - 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 threshold
  4. 36:39 - Coach Donald provides a brief recap of the concepts covered in the episode
  5. 45:54 - The coaches offer some practical Training Takeaways for athletes
  6. 48:19 - Coach Donald shares that the topic for Ep. 11 is “Ask Me Anything,” and encourages listeners to submit their questions

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Lactate threshold training is improving your body’s ability to buffer acidity
  2. LT training is hard but sustainable, not a “crash & burn” effort
  3. If 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.

]]>44b1c41b-132e-4dd3-97a3-02f9a3b7f5cbMon, 09 Feb 2026 00:00:00 -040049:23falsefull2992Aerobic Power: VO2 max and vVo2maxAerobic Power: VO2 max and vVo2maxSummary:

  1. 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:

  1. Addressing Common Misconceptions:
  2. A higher VO₂ max guarantees better race results
  3. VO₂ max is the best single metric to track
  4. vVO₂ max is just a lab number
  5. Deep Dive:
  6. Central Capacity vs Usable Speed
  7. What vVO₂ Max Actually Represents
  8. Muscle-Level and Metabolic Factors
  9. Fractional Utilization and Fatigue Resistance
  10. Neuromuscular and Mechanical Efficiency
  11. Webinar Pitch, Outro & Feedback
  12. Training Takeaways

Noteworthy Moments/Quotes:

  1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
  2. 20:35 - 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 setting
  3. 29:17 - 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 swag
  4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
  5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Train VO₂ max to build capacity, but don’t live there year-round.
  2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
  3. If your aerobic fitness is high but your speed isn’t improving, efficiency (not capacity) is likely the bottleneck.

Next Episode Teaser:

  1. 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:

  1. 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:

  1. Addressing Common Misconceptions:
  2. A higher VO₂ max guarantees better race results
  3. VO₂ max is the best single metric to track
  4. vVO₂ max is just a lab number
  5. Deep Dive:
  6. Central Capacity vs Usable Speed
  7. What vVO₂ Max Actually Represents
  8. Muscle-Level and Metabolic Factors
  9. Fractional Utilization and Fatigue Resistance
  10. Neuromuscular and Mechanical Efficiency
  11. Webinar Pitch, Outro & Feedback
  12. Training Takeaways

Noteworthy Moments/Quotes:

  1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
  2. 20:35 - 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 setting
  3. 29:17 - 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 swag
  4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
  5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Train VO₂ max to build capacity, but don’t live there year-round.
  2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
  3. If your aerobic fitness is high but your speed isn’t improving, efficiency (not capacity) is likely the bottleneck.

Next Episode Teaser:

  1. 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.

]]>1f716498-c005-43a2-9a33-dbd6b739cf7aMon, 26 Jan 2026 00:00:00 -040058:02falsefull2882Running Economy: Speed & Muscle RecruitmentRunning Economy: Speed & Muscle RecruitmentSummary:

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:

  1. Running economy only matters for long-distance runners
  2. Better economy just means shorter steps or higher cadence

Deep Dive:

  1. How Your Muscles and Nervous System Affect Economy
  2. What You Feel When Economy Improves
  3. What’s Happening When You Sprint, Jump, or Change Direction
  4. Why Running Fast Can Actually Improve Economy
  5. Which Body Areas Matter Most for Efficiency
  6. Training Takeaways for Athletes

Webinar Pitch, Outro & Feedback

  1. Final Thoughts
  2. Webinar Plug
  3. Next Episode Preview

Noteworthy Moments/Quotes:

  1. 0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures
  2. 12:53 - The coaches share their respective Coaching Moments
  3. 18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency
  4. 27:40 - The coaches talk about the factors that actually make running more efficient
  5. 46:35 - How an athlete can train and develop their running economy
  6. 51:49 - Coach Donald expands on the neuromuscular component of up-tempo running
  7. 59:58 - Wrap up & key takeaways

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.
  2. When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.
  3. Faster movement teaches your nervous system to recruit muscles more effectively, reduce unnecessary tension and use elastic energy better.
  4. Pay attention to how long your speed holds up, whether your form falls apart under effort and how quickly you recover between reps.
  5. If you’re always exhausted but not faster, economy is probably the limiting factor.
  6. Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

Next Episode Teaser:

  1. 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:

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:

  1. Running economy only matters for long-distance runners
  2. Better economy just means shorter steps or higher cadence

Deep Dive:

  1. How Your Muscles and Nervous System Affect Economy
  2. What You Feel When Economy Improves
  3. What’s Happening When You Sprint, Jump, or Change Direction
  4. Why Running Fast Can Actually Improve Economy
  5. Which Body Areas Matter Most for Efficiency
  6. Training Takeaways for Athletes

Webinar Pitch, Outro & Feedback

  1. Final Thoughts
  2. Webinar Plug
  3. Next Episode Preview

Noteworthy Moments/Quotes:

  1. 0:40 - Coach Donald recaps his cruise vacation with Coach Leslie and talks about some of their adventures
  2. 12:53 - The coaches share their respective Coaching Moments
  3. 18:00 - Coach Donald & Coach Tim discuss some common myths related to running economy and running efficiency
  4. 27:40 - The coaches talk about the factors that actually make running more efficient
  5. 46:35 - How an athlete can train and develop their running economy
  6. 51:49 - Coach Donald expands on the neuromuscular component of up-tempo running
  7. 59:58 - Wrap up & key takeaways

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. Efficient athletes turn on muscles quickly, turn off what they don’t need and don’t fight themselves with extra tension.
  2. When your running economy improves, strides feel lighter, you don’t feel like you’re forcing speed and you recover faster between efforts.
  3. Faster movement teaches your nervous system to recruit muscles more effectively, reduce unnecessary tension and use elastic energy better.
  4. Pay attention to how long your speed holds up, whether your form falls apart under effort and how quickly you recover between reps.
  5. If you’re always exhausted but not faster, economy is probably the limiting factor.
  6. Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

Next Episode Teaser:

  1. 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.

]]>e4b64055-e295-4e63-a127-834a00cf3b58Mon, 12 Jan 2026 00:00:00 -040001:04:12falsefull2772Building an Aerobic Fitness BaseBuilding an Aerobic Fitness BaseSummary:

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:

  1. Addressing Common Misconceptions:

1) Aerobic capabilities don’t matter for power sports

2) High-intensity activities are required for base-building

  1. Deep Dive:

1) Cardiac and metabolic adaptations

2) Tendon, bone & muscle adaptations

3) Nervous system adaptations & efficiency/economy

  1. Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

  1. 5:22 - Coaching Highlights include learning programming techniques and fielding questions from athletes
  2. 13:00 - The coaches dispel some common myths and discuss how the aerobic base serves a purpose as recovery in most sports
  3. 19:30 - The purpose and dosage of high intensity interval work required when building an aerobic base
  4. 22:50 - Defining what “base building” actually means
  5. 26:05 - Sprinters, team/field-sport athletes, and endurance athletes all need aerobic development — just in different proportions
  6. 26:30 - The coaches take a deep dive into cardiac and metabolic adaptations and tendon, bone and muscle changes to aerobic base building
  7. 42:10 - The nervous system refines landing mechanics, making each step more uniform, more efficient and less costly
  8. 46:00 - How strength training plays an important role in aerobic base building
  9. 52:30 - Episode re-cap & Coaching Considerations

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. All athletes can benefit from having a good aerobic base!
  2. Do a lot of low intensity work early in the training cycle, to support higher intensity activities later
  3. Load and intensity will differ for each individual athlete
  4. Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

]]>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:

  1. Addressing Common Misconceptions:

1) Aerobic capabilities don’t matter for power sports

2) High-intensity activities are required for base-building

  1. Deep Dive:

1) Cardiac and metabolic adaptations

2) Tendon, bone & muscle adaptations

3) Nervous system adaptations & efficiency/economy

  1. Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

  1. 5:22 - Coaching Highlights include learning programming techniques and fielding questions from athletes
  2. 13:00 - The coaches dispel some common myths and discuss how the aerobic base serves a purpose as recovery in most sports
  3. 19:30 - The purpose and dosage of high intensity interval work required when building an aerobic base
  4. 22:50 - Defining what “base building” actually means
  5. 26:05 - Sprinters, team/field-sport athletes, and endurance athletes all need aerobic development — just in different proportions
  6. 26:30 - The coaches take a deep dive into cardiac and metabolic adaptations and tendon, bone and muscle changes to aerobic base building
  7. 42:10 - The nervous system refines landing mechanics, making each step more uniform, more efficient and less costly
  8. 46:00 - How strength training plays an important role in aerobic base building
  9. 52:30 - Episode re-cap & Coaching Considerations

Resources Mentioned:

  1. Webinar: https://ghperformance.com/webinar/
  2. Website: https://ghperformance.com/

Actionable Takeaways:

  1. All athletes can benefit from having a good aerobic base!
  2. Do a lot of low intensity work early in the training cycle, to support higher intensity activities later
  3. Load and intensity will differ for each individual athlete
  4. Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

]]>437088b6-baca-4346-a758-e813fcc8cce0Mon, 29 Dec 2025 00:00:00 -040001:02:46falsefull2662The Case for Single-Leg Power TrainingThe Case for Single-Leg Power TrainingSummary:

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 loads

Deep Dive:

  • Neuromuscular demands
  • Biomechanical implications
  • Relative force
  • Programming

Webinar Pitch, Outro & Feedback

Noteworthy 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

]]>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 loads

Deep Dive:

  • Neuromuscular demands
  • Biomechanical implications
  • Relative force
  • Programming

Webinar Pitch, Outro & Feedback

Noteworthy 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

]]>e8828867-b509-47c8-be5b-5c417fe04cfaMon, 15 Dec 2025 00:00:00 -040051:34falsefull2552The Physiology of Sprint Training (Part 2)The Physiology of Sprint Training (Part 2)Hosts:

  • Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

Coaching Moments:

  • 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 performance

2) The foundation of sprint performance is a function of stride rate, stride length and endurance

3) An exploration of the relationship of effort and fitness as it relates to speed expression

4) The metrics and metabolic demands of sprinting

5) The core aspects of speed training are acceleration, max velocity and speed endurance

6) Managing load and volume

7) A discussion on speed endurance

8) Coaching and training considerations

Webinar Pitch, Outro & Feedback

Noteworthy 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:


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: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

Coaching Moments:

  • 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 performance

2) The foundation of sprint performance is a function of stride rate, stride length and endurance

3) An exploration of the relationship of effort and fitness as it relates to speed expression

4) The metrics and metabolic demands of sprinting

5) The core aspects of speed training are acceleration, max velocity and speed endurance

6) Managing load and volume

7) A discussion on speed endurance

8) Coaching and training considerations

Webinar Pitch, Outro & Feedback

Noteworthy 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:


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.

]]>cb91807d-fdb7-4260-86ff-5177e5b3f372Mon, 01 Dec 2025 00:00:00 -040046:12falsefull2442The Physiology of Sprint Training (Part 1)The Physiology of Sprint Training (Part 1)Hosts:
  • Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

Coaching Moments:

  • Cross country season re-cap and success stories
  • In-gym highlights

Deep Dive:

  • The Fitness-Speed Pipeline, and the ever-present argument about what comes first
  • More is not always better, especially with high-intensity activities
  • The physiology of sprint training, sprint mechanics and plyometrics
  • Motor learning, brain training and body positioning
  • The integration of strength training with sprint training.
  • CNS fatigue
  • Stride rate & stride length
  • Coaching challenges

Webinar Pitch, Outro & Feedback

Noteworthy 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:


Actionable 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.

]]>Hosts:
  • Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

Coaching Moments:

  • Cross country season re-cap and success stories
  • In-gym highlights

Deep Dive:

  • The Fitness-Speed Pipeline, and the ever-present argument about what comes first
  • More is not always better, especially with high-intensity activities
  • The physiology of sprint training, sprint mechanics and plyometrics
  • Motor learning, brain training and body positioning
  • The integration of strength training with sprint training.
  • CNS fatigue
  • Stride rate & stride length
  • Coaching challenges

Webinar Pitch, Outro & Feedback

Noteworthy 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:


Actionable 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.

]]>e8603bed-b6f7-4fec-9cb1-a3059f78b1b9Mon, 17 Nov 2025 00:00:00 -040001:00:54falsefull2332What is Endurance?What is Endurance?Host:
  • Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

  • Coaching Moments:

  1. Cross-country season update
  2. Great Race recap

  • Deep Dive:

  1. Physiological adaptations to increased running volume
  2. Heart rate zone training
  3. Stimulus/training adaptation to different types of running workouts
  4. High-intensity interval training

  • Webinar Pitch, Outro & Feedback

Noteworthy 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:


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.

]]>Host:
  • Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

  • Coaching Moments:

  1. Cross-country season update
  2. Great Race recap

  • Deep Dive:

  1. Physiological adaptations to increased running volume
  2. Heart rate zone training
  3. Stimulus/training adaptation to different types of running workouts
  4. High-intensity interval training

  • Webinar Pitch, Outro & Feedback

Noteworthy 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:


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.

]]>8bdd7cd6-dc3c-4e99-a9b8-4fd334e865fdMon, 03 Nov 2025 00:00:00 -040056:21falsefull2222What Getting Stronger MeansWhat Getting Stronger MeansHosts:

  • Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

  • Addressing Common Misconceptions:

  1. Getting “bulky” from lifting
  2. Introducing weightlifting to youth athletes

  • Deep Dive:

  1. Neuromuscular adaptations & muscle fiber recruitment
  2. Training for performance & injury prevention
  3. Resources for athletes

Noteworthy Moments/Quotes:

  • 1:40 - Coach Donald & Coach Tim introduce themselves and discuss their respective careers, education & coaching backgrounds
  • 3:36 - 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 Highlights
  • 14:05 - 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 request

Resources Mentioned:


Actionable 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.

]]>Hosts:

  • Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
  • Coach Tim: MBA, CPT, PES, FNS

Summary:

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

Key Discussion Points:

  • Addressing Common Misconceptions:

  1. Getting “bulky” from lifting
  2. Introducing weightlifting to youth athletes

  • Deep Dive:

  1. Neuromuscular adaptations & muscle fiber recruitment
  2. Training for performance & injury prevention
  3. Resources for athletes

Noteworthy Moments/Quotes:

  • 1:40 - Coach Donald & Coach Tim introduce themselves and discuss their respective careers, education & coaching backgrounds
  • 3:36 - 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 Highlights
  • 14:05 - 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 request

Resources Mentioned:


Actionable 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.

]]>0bf1c4b7-f372-4101-a059-801c07ac7696Fri, 24 Oct 2025 08:00:00 -040001:03:16falsefull2112Why You Need Jump to Run BetterWhy You Need Jump to Run BetterI am beginning a series on plyometric training, aka jump training. On this episode I explain what plyometrics are & what the benefits are.

1) Springiness for running

2) Power production

3) Injury risk reduction

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

1) Springiness for running

2) Power production

3) Injury risk reduction

]]>9a0773a5-aeea-4307-9525-caaf101fc39aMon, 05 Feb 2024 00:00:00 -040017:25truefull747430min Run, 30min Lift. Here's what to do30min Run, 30min Lift. Here's what to doOften, we are limited on time with how much we can spend training. There are many times when we just have an hour but have to check multiple boxes.

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

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


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


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_





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

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

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


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


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_





]]>3af0a33b-4efc-4647-a206-2b0f36321f4eFri, 15 Dec 2023 00:00:00 -040010:50truefull73735 Reflections from my 1st Sub 20min 5K5 Reflections from my 1st Sub 20min 5KI finally did it! Broke the 20min barrier. I ran 19:56 during the P3R Turkey Trot. During my run & lift this morning I reflected on training and things that went well & things that could've gone much better.

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

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


Sign Up for Our Newsletter for Weekly Tips!

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

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

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


Sign Up for Our Newsletter for Weekly Tips!

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_

]]>3e40dcfd-4b0c-44ab-a872-c70ca4f1bf6aTue, 28 Nov 2023 00:00:00 -040016:51truefull7272Breath Hard to Lose WeightBreath Hard to Lose WeightWait, is it that simple? *Yes


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

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


Sign Up for Our Newsletter for Weekly Tips!

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_

]]>Wait, is it that simple? *Yes


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

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


Sign Up for Our Newsletter for Weekly Tips!

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_

]]>72481af5-f267-4e4d-ae5c-466cf5e8f44cTue, 21 Nov 2023 00:00:00 -040019:24truefull7171Get Your Quad Healthy TodayGet Your Quad Healthy TodayA kiddo of mine pulled a quad muscle! After taking summer off for much needed rest, she jumped back into the gear having a great season with new PR's.

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

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

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

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


Sign Up for 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_

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

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

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

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

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


Sign Up for 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_

]]>e44f3426-f762-4685-8c4b-99fb7ad2b9d8Tue, 07 Nov 2023 00:00:00 -040010:40truefull7070Stop Falling Asleep at the Racing WheelStop Falling Asleep at the Racing WheelWhen racing, don't fall asleep at the wheel.

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

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

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

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


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

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


Sign Up for Our Newsletter for Weekly Tips!

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


Learn more about Global Human Performance

www.ghperformance.com

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

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

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

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

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


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

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


Sign Up for Our Newsletter for Weekly Tips!

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


Learn more about Global Human Performance

www.ghperformance.com

]]>1125d1ff-e973-47ad-b7a5-5b83fd262d84Wed, 01 Nov 2023 00:00:00 -040011:24truefull6969How I Made XC Strength Training Better this SeasonHow I Made XC Strength Training Better this SeasonWith more widespread success and less nagging issues from our in season trainees, I am reflecting on changes made in the gym for our XC athletes and how they have contributed to, though certainly don't define, success athletes have seen this fall.

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

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

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

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_


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

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

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

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

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_


]]>1c3ca583-3979-4012-9bbf-dc49d9f235d9Fri, 13 Oct 2023 00:00:00 -040018:33truefull6868Why You Are Still Running SlowWhy You Are Still Running SlowTake a listen and see some of the common reasons endurance runners (and even sprinters) hit stagnant points mid season.

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


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


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


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


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

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



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_

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

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


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


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


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


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

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



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_

]]>1302307a-27f3-449f-8641-ee46a22b7460Mon, 02 Oct 2023 00:00:00 -040009:57truefull6767How to Lift Weights Like a RunnerHow to Lift Weights Like a RunnerAs a runner, lifiting weights is probably not at the top of your todo list unless you're a sprinter.

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

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

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

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


Sign Up for Our Newsletter for Weekly Tips!

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_

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

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

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

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

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


Sign Up for Our Newsletter for Weekly Tips!

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_

]]>9c301349-3c5c-4332-ae55-bc9b9a3383e3Mon, 25 Sep 2023 05:00:00 -040013:12truefull66662 Things to Do Next Time You Run to Add Pep in Your Step!2 Things to Do Next Time You Run to Add Pep in Your Step!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 Performance

www.ghperformance.com


Sign Up for Our Newsletter for Weekly Tips!

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


We are on Instagram @GlobalHumanPerformance


Find 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 Performance

www.ghperformance.com


Sign Up for Our Newsletter for Weekly Tips!

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


We are on Instagram @GlobalHumanPerformance


Find Coach Donald @Coach_Donald_



]]>d5791021-5cb9-4a53-8664-1927a10f2dc3Wed, 20 Sep 2023 07:00:00 -040010:58truefull6565It's Probably Tendin-opathy Not -Itis w/ Sean Crandell DPTIt's Probably Tendin-opathy Not -Itis w/ Sean Crandell DPTJoin 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_



]]>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_



]]>12ff05e0-eb7a-4162-8690-5194dcd67110Mon, 06 Mar 2023 07:00:00 -040001:28:08truefull6464"Let's Be Friends, Come Run with Me" w/ Dan Lampmann of Yinz Run Club"Let's Be Friends, Come Run with Me" w/ Dan Lampmann of Yinz Run ClubOn 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_



]]>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_



]]>4cec42c5-b316-4127-b24b-0b4fe24c1f2eMon, 20 Feb 2023 00:00:00 -040051:24truefull6363Learning to Crush the Brick w/ Coach BennyLearning to Crush the Brick w/ Coach BennyJoin 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 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_



]]>0d0e34b1-2895-4984-b646-5b3065b6887cFri, 03 Feb 2023 00:00:00 -040056:28falsefull6262Running for Art with Alyssa ChanceRunning for Art with Alyssa ChanceJoin 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_


]]>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_


]]>706faf1e-b824-42fa-8094-b3c1feef2983Mon, 16 Jan 2023 00:00:00 -040001:04:34falsefull6161Don't Make My MistakeDon't Make My MistakeI 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_


]]>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_


]]>c266ceb7-9ce7-4bda-a06d-ef1582e6f091Mon, 19 Dec 2022 00:00:00 -040013:57falsefull6060Easy Ways to Add More Stretching to Your LifeEasy Ways to Add More Stretching to Your LifeYou 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_

]]>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_

]]>effb5183-93b7-4876-bd13-7c1c452110d5Thu, 08 Dec 2022 00:00:00 -040011:07falsefull5959Having Healthy Hip FlexorsHaving Healthy Hip FlexorsLearn 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

]]>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

]]>4b8537fb-baa8-48a6-8610-d60b4df59536Tue, 29 Nov 2022 00:00:00 -040010:53falsefull58583 Ways to Strength Train for Durability3 Ways to Strength Train for DurabilitySpring 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

]]>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

]]>c8f9ece5-b7ce-4775-93ac-e7711a721612Mon, 21 Nov 2022 00:00:00 -040018:28falsefull5757Rising to Dominance w/ Holden EagleRising to Dominance w/ Holden EagleCheck 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

]]>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

]]>3a981333-fcec-4f40-b4cf-51029ef342e2Mon, 14 Nov 2022 00:00:00 -040038:07falsefull5656Squatting vs. HingingSquatting vs. HingingWinter 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

]]>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

]]>34fd3e34-acce-4105-8b0b-afbfbf092248Thu, 03 Nov 2022 00:00:00 -040010:17falsefull55555 Types of Endurance Workouts You Need to Be Doing5 Types of Endurance Workouts You Need to Be DoingToday 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

]]>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

]]>9ea05940-a0da-4ee4-97e4-e6a9cc4f81b9Tue, 25 Oct 2022 00:00:00 -040038:12falsefull5454Tips From a Hilly Half MarathonTips From a Hilly Half MarathonOn 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


]]>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


]]>798be344-42eb-40f9-b9d4-361044b7c682Mon, 17 Oct 2022 00:00:00 -040029:08falsefull53533 Ways to Improve Confidence3 Ways to Improve ConfidenceConfidence 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!

]]>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!

]]>f2de8b1b-b00d-4f10-a8a4-7e47c9740075Wed, 12 Oct 2022 00:00:00 -040010:23falsefull5252The Best Achievements Must Be Suffered ForThe Best Achievements Must Be Suffered ForThe 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

]]>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

]]>916d420b-f4ab-43c8-a0b4-8c81a294a8c6Wed, 21 Sep 2022 00:00:00 -040019:24falsefull5151Hydrate (and Eat) or DieHydrate (and Eat) or DieStop 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_

]]>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_

]]>afd8a155-9eb6-4395-823f-c126688846f9Tue, 09 Aug 2022 00:00:00 -040018:58falsefull5050All About College Recruiting w/ Mark Metzka pt 2All About College Recruiting w/ Mark Metzka pt 2Welcome 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_

]]>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_

]]>12456501-d8f5-424a-8296-c99966283670Wed, 03 Aug 2022 00:00:00 -040048:30truefull4949All About College Recruiting w/ Mark MetzkaAll About College Recruiting w/ Mark MetzkaWe 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_

]]>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_

]]>c2b5cfa0-f314-44ff-b3f7-28683a82553eWed, 27 Jul 2022 00:00:00 -040038:31truefull4848Every Theory is Wrong w/ Adam BurgessEvery Theory is Wrong w/ Adam BurgessJoin 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

]]>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

]]>3b6f14a0-6e6a-4aef-ac76-bce4342106e5Mon, 07 Mar 2022 10:15:00 -040042:49falsefull4747Train like an AthleteTrain like an AthleteThis 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_

]]>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_

]]>5f6faf33-2b73-44ac-a085-3421e6bba535Sun, 27 Feb 2022 00:00:00 -040008:35falsefull4646Becoming Elite w/ Logan St. John KletterBecoming Elite w/ Logan St. John KletterToday 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_

]]>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_

]]>d42fd9a8-8fbe-408c-b2ae-47d5365d718fSun, 20 Feb 2022 00:00:00 -040031:13falsefull4545Conditioning is More than Suicides and Mile Times w/ Coach KhylaConditioning is More than Suicides and Mile Times w/ Coach KhylaI'm with our Head Coach Khyla to chat about what conditioning is, how your body changes to different types, and how you can train to be in better shape for YOUR activity.

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

4:25 -Workouts that have crushed us


9:11 -What conditioning is


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


18:40 -How you improve them


Thanks for listening!

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

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

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

4:25 -Workouts that have crushed us


9:11 -What conditioning is


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


18:40 -How you improve them


Thanks for listening!

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

]]>a35e311b-be2e-446f-b40b-bff990f79089Sun, 13 Feb 2022 00:00:00 -040045:24falsefull4444Basics of Sport NutritionBasics of Sport NutritionListen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening!

00:34 - How Nutrition Affects Performance

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

32:28 - How much should you be eating?

41:54 - Timing your food

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

51:46 - Gaining Weight

53:20 - Losing Weight

56:08 - Sport-specific eating recommendations

59:25 - Supplements

1:01:54 - Setting up a successful environment

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_

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

00:34 - How Nutrition Affects Performance

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

32:28 - How much should you be eating?

41:54 - Timing your food

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

51:46 - Gaining Weight

53:20 - Losing Weight

56:08 - Sport-specific eating recommendations

59:25 - Supplements

1:01:54 - Setting up a successful environment

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_

]]>1f8eb609-a8dc-42d5-b378-68298d64cdeaThu, 03 Feb 2022 00:00:00 -040001:22:47falsefull4343Training for Elite Ultimate Through Pandemic w/ Jasper TomTraining for Elite Ultimate Through Pandemic w/ Jasper TomJoin me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening!

00:47 - Getting to know about Jasper

03:14 - How did Jasper like playing league?

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

10:13 - How did Jasper start playing Ultimate?

Thanks for listening!

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

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

00:47 - Getting to know about Jasper

03:14 - How did Jasper like playing league?

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

10:13 - How did Jasper start playing Ultimate?

Thanks for listening!

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

https://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_

]]>3b95362c-351d-4445-a485-adc6362692f2Thu, 06 Jan 2022 00:00:00 -040050:59falsefull4242From a Casual Runner to a Running Club Founder w/ Kim Lambert of CBRCFrom a Casual Runner to a Running Club Founder w/ Kim Lambert of CBRCGet 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 & 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_

]]>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 & 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_

]]>169d54d2-e108-4470-a131-2c025b0035d3Thu, 30 Dec 2021 00:00:00 -040050:36falsefull4141Embracing Diversity of Fitness with Ashley FortuneEmbracing Diversity of Fitness with Ashley FortuneEveryone wants a fitness community that they can relate and help them to know or pick their right fitness that suits for them. This episode is about Ashley running an organization called SweatNET that brings together various coaches & fitness businesses for events to promote different ways to be fit. If you want to get more fun in your fitness, don't miss this episode!"

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

7:50 - Ashley Fortune talked about SweatNET's history and vision

12:22 - Strategy in building the fitness business during pandemic

16:10 - How did SweatNET vision mix with Ashley own vision

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_

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

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

7:50 - Ashley Fortune talked about SweatNET's history and vision

12:22 - Strategy in building the fitness business during pandemic

16:10 - How did SweatNET vision mix with Ashley own vision

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_

]]>e86f6d7b-3a4f-4468-8e7a-4349601b40b5Sat, 11 Dec 2021 00:00:00 -040039:46falsefull4040Training Adjustments are a Privilege, Not a PunishmentTraining Adjustments are a Privilege, Not a PunishmentThis 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 & 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_

]]>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 & 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_

]]>17a849e5-0dcd-43ad-abb3-256eb46eb105Tue, 30 Nov 2021 00:00:00 -040014:01falsefull3939Burning Desire w/ Jack BarnhiselBurning Desire w/ Jack BarnhiselOn this show I interview one of my high school XC & track athletes, Jack Barnhisel on his amazing career and “breakout” senior season in cross country. He’s an athlete I’ve had the privilege to train for the last +4 years with GHP and have been with over 7 years with my club team.  

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


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


5:40 - How did you got into running


10:39 - What changed to make these big leaps in performance


25:38 - The Competitive Fire


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_

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

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


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


5:40 - How did you got into running


10:39 - What changed to make these big leaps in performance


25:38 - The Competitive Fire


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_

]]>8b8265a3-3d87-4834-888b-41dbdb0e5370Mon, 08 Nov 2021 00:00:00 -040036:53falsefull3838Dealing with ComparisonDealing with ComparisonIn this episode, I discuss how to handle comparisons with Coach Khyla.  Comparison is natural but how can you manage in a way that it doesn't sabotage you during your competition and training? 

Explore with us on this episode.

What is the comparison trap

Dealing with expectations


How to deal with comparison


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

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


Check out my e-Book on 10 Exercises to Eliminate 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_

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

Explore with us on this episode.

What is the comparison trap

Dealing with expectations


How to deal with comparison


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

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


Check out my e-Book on 10 Exercises to Eliminate 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_

]]>268dc225-f87c-488a-af23-ff7f9a5d8340Fri, 22 Oct 2021 00:00:00 -040039:58falsefull3737Long Term Athletic Development with Coach KhylaLong Term Athletic Development with Coach KhylaJoin me and our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time. How can we build athletes better - or really, how can we set them up to build themselves better? 

Timestamps:

1:42 - Khyla’s Head Coach Role

9:44 - Why athletes should play multiple sports

22:24 - The skills you acquire in LTAD

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

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


Check out my e-Book on 10 Exercises to 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 our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time. How can we build athletes better - or really, how can we set them up to build themselves better? 

Timestamps:

1:42 - Khyla’s Head Coach Role

9:44 - Why athletes should play multiple sports

22:24 - The skills you acquire in LTAD

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

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


Check out my e-Book on 10 Exercises to 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_

]]>0291e05e-04ac-4376-91be-212aa5b897acWed, 13 Oct 2021 00:00:00 -040043:56truefull3636All Athletes Need Flexible HipsAll Athletes Need Flexible HipsIn this episode, I talked about hip mobility - what it is and why it is important. I also emphasized the importance of having good hip mobility in running and other sports. I also discussed the difference of mobility to yoga and flexibility. 

Timestamps:

0:49 - 7:37 - Athlete Highlights

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

14:07 - Improving Hip Mobility 

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

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



Sign Up for Our Newsletter for Weekly Tips!

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


Find this show on Instagram @Training_Well_Done

Find 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 Highlights

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

14:07 - Improving Hip Mobility 

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

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



Sign Up for Our Newsletter for Weekly Tips!

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


Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

]]>49e0ff6e-28b1-4012-b0ec-6b3b9b98649bThu, 23 Sep 2021 00:00:00 -040022:28truefull353540 is the new 20: Running Edition w/ Jen Bigham40 is the new 20: Running Edition w/ Jen BighamJoin me on this interview with my friend, Jen Bigham, @localelite about her running journey. Jen was a very talented HS running and yet has found herself running at her best after having kids and having a youthfulness that only grows with age!

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

3:10 How Jen got started

9:30 Training that prevents injury

15:22 Life after college

23:24 Adult Running Career

30:30 Body resilience

36:48 Coaching young athletes

46:30 Being Coached/Family

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

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

3:10 How Jen got started

9:30 Training that prevents injury

15:22 Life after college

23:24 Adult Running Career

30:30 Body resilience

36:48 Coaching young athletes

46:30 Being Coached/Family

]]>ec5d945b-8fd6-4033-9f1a-679a38a0fd7aTue, 14 Sep 2021 00:00:00 -040053:32falsefull3434What Speed Training Really IsWhat Speed Training Really IsIn this episode, I talked about what speed training really is and its 3 important elements. I also explained what max velocity and acceleration is and how speed training is different for each type of athlete. 

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


Timeline:

2:24 Make Sure to Be Deloading

3:44 What Speed Training Is and Its 3 Elements

4:45 Acceleration overview

7:09 Max velocity overview 

11:55 Speed Endurance overview 


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

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


Check out my e-Book on 10 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_



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

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


Timeline:

2:24 Make Sure to Be Deloading

3:44 What Speed Training Is and Its 3 Elements

4:45 Acceleration overview

7:09 Max velocity overview 

11:55 Speed Endurance overview 


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

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


Check out my e-Book on 10 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_



]]>dcd941b4-75c1-4344-9f2a-f841aedf4be4Tue, 03 Aug 2021 22:20:00 -040014:50truefull3333Tips for Managing Your Bad Mood and PerformanceTips for Managing Your Bad Mood and PerformanceNegative mindset can really affect your performance as an athlete. In this episode, I talk about the three things that I do to get out of the rut, manage my bad mood, and boost my performance. 

0:41 - Athlete Stories

5:03 - How our Mood Affects our Performance

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


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

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


Check out my e-Book on 10 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_

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

0:41 - Athlete Stories

5:03 - How our Mood Affects our Performance

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


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

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


Check out my e-Book on 10 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_

]]>4146f490-608c-4fde-bb35-70c33814abd3Thu, 29 Jul 2021 00:00:00 -040018:54truefull3232Balancing Front and BackBalancing Front and BackBalanced training will keep you from getting hurt and avoid injury. Here’s a rule of thumb - when you push, you also need to pull. In this episode, I talk about the importance of balancing front and back. 

0:49 Athlete Stories

13:14 5 tips to balancing front and back

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

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


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

https://www.ghperformance.com


Sign Up 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_

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

0:49 Athlete Stories

13:14 5 tips to balancing front and back

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

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


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

https://www.ghperformance.com


Sign Up 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_

]]>6f8c1ddc-6f86-4c5a-b22c-73b0a2469c8dWed, 14 Jul 2021 00:00:00 -040030:31truefull31314 Tips to Train Multiple Times Per Day4 Tips to Train Multiple Times Per DaySummertime is here and many athletes ramp up their training to 2 & 3 workouts and practices per day! 

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


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


1:45 - Athlete stories 

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


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

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


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

https://www.ghperformance.com



Sign Up for Our Newsletter for Weekly Tips!

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


Find this show on Instagram @Training_Well_Done

Find 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 Day


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

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


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

https://www.ghperformance.com



Sign Up for Our Newsletter for Weekly Tips!

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


Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

]]>b9ac53b7-1faf-4e8f-bbb2-e551eb7f5aeaFri, 09 Jul 2021 00:00:00 -040031:01truefull3030Eccentric Training for Eccentric ResultsEccentric Training for Eccentric ResultsIf there's one method of training I love, it's eccentric work! On this episode, learn what eccentric training is and how you can best utilize it to get great results from your training!

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

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

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


https://www.ghperformance.com


Sign Up for Our Newsletter for Weekly Tips!


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


Find this show on Instagram @Training_Well_Done


Find 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 Pain

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

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


https://www.ghperformance.com


Sign Up for Our Newsletter for Weekly Tips!


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


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_


]]>4bd1cb74-b42a-48b8-a2fe-1d20cd80bbedMon, 28 Jun 2021 00:00:00 -040012:14falsefull2929The 4 Keys for a Mindful Athlete w/ Coach KhylaThe 4 Keys for a Mindful Athlete w/ Coach KhylaOn this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way.

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

11:26 How coaching mindset became important

26:44 Authentik Fit’s 4 Keys of Mindfulness

36:36 Stories of mindset in action!

Follow Coach Khyla @authentikfittraining

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

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


Our summer Trackside program has begun! Made for building speed and endurance! Reach out to get details.

https://www.ghperformance.com


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_


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

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

11:26 How coaching mindset became important

26:44 Authentik Fit’s 4 Keys of Mindfulness

36:36 Stories of mindset in action!

Follow Coach Khyla @authentikfittraining

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

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


Our summer Trackside program has begun! Made for building speed and endurance! Reach out to get details.

https://www.ghperformance.com


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_


]]>2ae18423-a9ad-4979-8aab-ea3cda72a701Mon, 21 Jun 2021 00:00:00 -040055:15falsefull2828Using Your Arms to Set Pace & SpeedUsing Your Arms to Set Pace & SpeedI recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles?

My arms!

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

6:18 - Setting the Rhythm and Pace

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

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

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

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_


Check out GHP's website

www.ghperformance.com


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

My arms!

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

6:18 - Setting the Rhythm and Pace

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

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

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

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_


Check out GHP's website

www.ghperformance.com


]]>69507f97-a600-4657-a54b-1626e3ea8b35Mon, 24 May 2021 00:00:00 -040025:02falsefull2727Returning to Ultimate (Frisbee): JumpingReturning to Ultimate (Frisbee): JumpingPart 2 of my returning to play series for Ultimate.

4:38 - The main risk of jumping: landing

9:08 - How to Train for Landing Jumps

17:58 - How to Improve Your Jumping Ability

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

Plyometric Playlist


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance


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_

]]>Part 2 of my returning to play series for Ultimate.

4:38 - The main risk of jumping: landing

9:08 - How to Train for Landing Jumps

17:58 - How to Improve Your Jumping Ability

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

Plyometric Playlist


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance


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_

]]>c8af5001-795a-4f3e-8e8a-ebb3a8fa1047Sun, 16 May 2021 00:00:00 -040025:26falsefull2626Returning to Ultimate (Frisbee): CuttingReturning to Ultimate (Frisbee): CuttingPart 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training.

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

2:45 - Stopping

4:45 - Get stronger quads

5:45 - Stepping through cuts


Beginner Change of Direction Drills - via my YouTube page

A List of Lower Body Exercises - While your quads specifically need to be stronger, here are some exercises for your entire leg


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance


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_

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

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

2:45 - Stopping

4:45 - Get stronger quads

5:45 - Stepping through cuts


Beginner Change of Direction Drills - via my YouTube page

A List of Lower Body Exercises - While your quads specifically need to be stronger, here are some exercises for your entire leg


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance


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_

]]>66a5574d-d72d-43fc-8580-b86a27c1ba3fTue, 11 May 2021 00:00:00 -040008:16truefull2525Are You Training Enough?Are You Training Enough?How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training.  I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.  

Which is best?  

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


0:44 Seeking a Marketing Intern

5:35 How Much Time Should You Spend Training?

14:59 Athletes Don't Train Less Than 5 Hours a Week


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance



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_

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

Which is best?  

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


0:44 Seeking a Marketing Intern

5:35 How Much Time Should You Spend Training?

14:59 Athletes Don't Train Less Than 5 Hours a Week


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

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


Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help!

https://www.ghperformance.com/programs/adult-recreational-performance



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_

]]>cc10e3f7-4487-4f7e-8af5-9cf4863f2e8fMon, 26 Apr 2021 00:00:00 -040022:41truefull2424Being All-Pro w/ Max SheppardBeing All-Pro w/ Max SheppardLearn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training.

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

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

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


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

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


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

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

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

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


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

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


Sign Up 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_



]]>075e6ced-e6cb-46be-af95-c530e3dce687Tue, 23 Mar 2021 00:00:00 -040057:04truefull2323Sport Nutrition Pt 2: When to Eat & How Much to DrinkSport Nutrition Pt 2: When to Eat & How Much to DrinkPart 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode.

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

4:55 Hydration


11:13 Supplements


15:19 You need Fiber!


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


28:05 Recap & Q&A from live attendees


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

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


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

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


Find this show on Instagram @Training_Well_Done


Find 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 food

4:55 Hydration


11:13 Supplements


15:19 You need Fiber!


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


28:05 Recap & Q&A from live attendees


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

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


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

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


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_

]]>01b036f8-3296-4409-836b-56cf8cae4aa5Tue, 16 Mar 2021 00:00:00 -040035:59truefull2222Sport Nutrition Pt 1: Fueling to Compete & Train HardSport Nutrition Pt 1: Fueling to Compete & Train HardThis is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition.

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

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

Macros - 3:01

Micronutrients - 32:50

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

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



If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:

www.ghperformance.com


4x4x48 JY Originals Fundraiser

https://www.gofundme.com/f/jy-originals-scholarship-for-creatives

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

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

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

Macros - 3:01

Micronutrients - 32:50

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

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



If you’re interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site:

www.ghperformance.com


4x4x48 JY Originals Fundraiser

https://www.gofundme.com/f/jy-originals-scholarship-for-creatives

]]>2bcab8b6-dc31-4224-9889-5a38c4e62ec2Sat, 06 Mar 2021 00:00:00 -040042:23truefull2121Average of the Best w/ Dr. Marcel MinutoloAverage of the Best w/ Dr. Marcel MinutoloOn this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people!

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

0:00 4x4x48! See the fundraiser below

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

19:00 Being average in the best possible groups

31:00 Mileage and physical training for an ultra

Use the link below to support my 4x4x48 fundraiser for Janel Young!

gf.me/u/zkchba


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

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


Local to Pittsburgh and looking for strength & performance training? Check us out!

https://www.ghperformance.com


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_

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

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

0:00 4x4x48! See the fundraiser below

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

19:00 Being average in the best possible groups

31:00 Mileage and physical training for an ultra

Use the link below to support my 4x4x48 fundraiser for Janel Young!

gf.me/u/zkchba


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

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


Local to Pittsburgh and looking for strength & performance training? Check us out!

https://www.ghperformance.com


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_

]]>f809efd8-f8e2-4ae3-9f02-c162765c7bf7Wed, 24 Feb 2021 00:00:00 -040001:01:53truefull2020Muscle Don't Mean Sh*t if it Don't MoveMuscle Don't Mean Sh*t if it Don't MoveFor 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 fights

16:10 - Muscle Don’t Mean Shit if it Don’t Move. We discuss having robust movement and how that influences longevity & performance

30:27 - the importance of play when it comes to training

45:01 - how training well when you’re young can help make your later adulthood years feel amazing & youthful


Learn more about Farooq’s work with 1 Hood Media

www.1hood.org


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

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


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

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


Find this show on Instagram @Training_Well_Done


Find 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 fights

16:10 - Muscle Don’t Mean Shit if it Don’t Move. We discuss having robust movement and how that influences longevity & performance

30:27 - the importance of play when it comes to training

45:01 - how training well when you’re young can help make your later adulthood years feel amazing & youthful


Learn more about Farooq’s work with 1 Hood Media

www.1hood.org


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

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


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

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


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_

]]>0de02242-83ff-442f-b6dc-36c3fc0527acFri, 12 Feb 2021 00:00:00 -040001:14:11truefull1919Stretching Before TrainingStretching Before TrainingAhh, the modern age old question: should I do static or dynamic stretching before my workout?

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

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

I explain that in simple easy to understand terms for you

1:18 Checkout my podcast "The Black Codes"

4:10 Understanding warming up

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

10:00 Static Stretching

14:24 Dynamic Stretching

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

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

If you aren't local, check out our Remote Running Coaching!

https://www.ghperformance.com/remote-running-coaching


Find this show on Instagram @Training_Well_Done


Find 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 you

1:18 Checkout my podcast "The Black Codes"

4:10 Understanding warming up

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

10:00 Static Stretching

14:24 Dynamic Stretching

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

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

If you aren't local, check out our Remote Running Coaching!

https://www.ghperformance.com/remote-running-coaching


Find this show on Instagram @Training_Well_Done


Find Coach Donald @Coach_Donald_

]]>e8ca0e68-0cf6-4c28-91be-9ebf749a5fbbTue, 02 Feb 2021 00:00:00 -040020:47truefull18182 Big Reasons Athletes Need an Off-season2 Big Reasons Athletes Need an Off-seasonWelcome back! On this episode I will be discussing why athletes need a true off-season from intense competition and training. Some athletes compete at a high level in their sport all year and wonder why they are burned out and/or injured. Take a listen and share with a teammate, athlete, parent, or colleague!

Timestamps

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

10:10 - understanding the training year

14:30 - #1

20:22 - #2

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

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

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

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

Find this show on Instagram @Training_Well_Done

Find 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!

Timestamps

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

10:10 - understanding the training year

14:30 - #1

20:22 - #2

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

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

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

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

Find this show on Instagram @Training_Well_Done

Find Coach Donald @Coach_Donald_

]]>3d9f46ed-59c6-4577-a991-fc5f20fb29c5Tue, 26 Jan 2021 00:00:00 -040036:13truefull1717The Importance of Listening to Your Body w/ Toni KengorThe Importance of Listening to Your Body w/ Toni KengorJoining me today is Toni Kengor Co-founder and coach of Relentless Runners, a running coaching company helping runners across the country get more from their running. 

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


Hey look, show notes to help you get through

0:00 intro banter

10:35 Getting into running

17:17 Listening to your body


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.com


Check out Relentless Runners here!

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

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


Hey look, show notes to help you get through

0:00 intro banter

10:35 Getting into running

17:17 Listening to your body


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.com


Check out Relentless Runners here!

]]>548001c3-bc04-44ce-84ae-a7a6b80d65c0Thu, 24 Dec 2020 00:00:00 -040042:35truefull1616Your Core Isn't Just Your StomachYour Core Isn't Just Your StomachIf 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.com


Easy Share link

https://training-well-done.captivate.fm/listen

]]>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.com


Easy Share link

https://training-well-done.captivate.fm/listen

]]>bdc5fc8a-1687-40c2-b615-e3f97789891fThu, 17 Dec 2020 00:00:00 -040030:18truefull1515Fueling Your Competitive Drive w/ Andrew JohnsonFueling Your Competitive Drive w/ Andrew JohnsonWhile 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

]]>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

]]>2d1524b5-157f-40a3-aa0c-7bf61a365bfaTue, 08 Dec 2020 00:00:00 -040058:42truefull1414Fulfilling Ambition by Serving Others w/ Richard ButlerFulfilling Ambition by Serving Others w/ Richard ButlerOn 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

]]>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

]]>320b0a6d-d68c-4780-8574-f11b1f704ef7Mon, 23 Nov 2020 00:00:00 -040052:52truefull1313How to Stay Fast This Winter!How to Stay Fast This Winter!As cross country & football mostly come to an end this fall, it's time for winter training! Offseason training is what makes champions. If you wait until the season begins to get in shape, you've already counted yourself out.

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

0:00 Gucci Mane v. Jeezy Verzuz

3:23 Challenging Week

9:15 Cross Country championship shoutouts 

13:41 Training Recommendations

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


Easy Share link

https://training-well-done.captivate.fm/listen

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

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

0:00 Gucci Mane v. Jeezy Verzuz

3:23 Challenging Week

9:15 Cross Country championship shoutouts 

13:41 Training Recommendations

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


Easy Share link

https://training-well-done.captivate.fm/listen

]]>0ef54f52-42c4-4114-b0a0-406af266f4b6Thu, 19 Nov 2020 00:00:00 -040039:47truefull1212Being Tough: From Freak Injury to Nationals and Half MarathonBeing Tough: From Freak Injury to Nationals and Half MarathonJoin 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 @Kaleneypasta

Use this link to share this show

https://training-well-done.captivate.fm

]]>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 @Kaleneypasta

Use this link to share this show

https://training-well-done.captivate.fm

]]>efd16309-8143-4f4d-ac8e-09804fdfc5b1Mon, 02 Nov 2020 00:00:00 -040001:00:46truefull1111Fast Days Fast, Slow Days SlowFast Days Fast, Slow Days SlowWe 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 here

Follow 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

]]>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 here

Follow 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

]]>7d323e65-8f2a-4131-ae2a-cb80e0fba6aeMon, 26 Oct 2020 00:00:00 -040037:57truefull1010Getting the Right Shoes for Your FeetGetting the Right Shoes for Your FeetJoin myself and Coach Dwayne Waite on a conversation about getting the right shoes as a runner for your feet.

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

Follow Coach Waite on IG: @CoachWaite

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

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

@Coach_Donald_

@Training_Well_Done

Check out my website to learn more about coaching and my gym:

www.ghperformance.com


Use the link below to share!

https://training-well-done.captivate.fm/listen

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

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

Follow Coach Waite on IG: @CoachWaite

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

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

@Coach_Donald_

@Training_Well_Done

Check out my website to learn more about coaching and my gym:

www.ghperformance.com


Use the link below to share!

https://training-well-done.captivate.fm/listen

]]>4ffe4a0f-dc79-42a0-90d4-42d8f7ea8114Mon, 12 Oct 2020 00:00:00 -040047:16truefull99Stringing Together Your Hamstrings!Stringing Together Your Hamstrings!Hamstring tears are one of the most dreaded injuries in sports. They are painful to have, challenging to recover from, can take a toll on your confidence running fast. But, they can be overcome!

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

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

@Training_Well_Done

Follow 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


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

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

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

@Training_Well_Done

Follow 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


]]>8c8bc815-1330-433c-9cf4-27b54ac27a45Mon, 05 Oct 2020 00:00:00 -040027:07truefull88Knee Pain: Moving Past Patellar TendonitisKnee Pain: Moving Past Patellar TendonitisKnee 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.

]]>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.

]]>3a93611c-7c10-4b15-b49b-4e8fb4beebc8Mon, 28 Sep 2020 00:00:00 -040028:28truefull77Let's Talk Common Running InjuriesLet's Talk Common Running InjuriesComing 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 injury
  • Common running injuries and their causes
  • What actually is a soft tissue injury
  • What to do / what not to due about training and being injured

Dive 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

]]>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 injury
  • Common running injuries and their causes
  • What actually is a soft tissue injury
  • What to do / what not to due about training and being injured

Dive 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

]]>a4c0524a-ba65-4240-8ea6-85c974c22942Mon, 21 Sep 2020 00:00:00 -040030:41truefull666 Reasons Why You Aren't Losing Weight6 Reasons Why You Aren't Losing WeightWeight 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 hat

https://www.parcoretherapy.com/athelticapparel/WHITE-GREY-BUCKET-HAT-p207592341

Episode 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


]]>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 hat

https://www.parcoretherapy.com/athelticapparel/WHITE-GREY-BUCKET-HAT-p207592341

Episode 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


]]>d12f0196-e763-4143-bca0-c701daca4a85Mon, 14 Sep 2020 00:00:00 -040024:31truefull553 Reasons Why Runners Strength Train3 Reasons Why Runners Strength TrainMany 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


]]>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


]]>3ea438e4-3dfc-45a4-a2a1-8df3f84c3253Mon, 07 Sep 2020 00:00:00 -040024:30truefull44Running On The "Sweet Spot" of Your FootRunning On The "Sweet Spot" of Your FootWhen 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?

]]>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?

]]>0a4066ad-3eef-4fa6-8388-bd99d3503cd3Mon, 31 Aug 2020 04:00:00 -040018:26truefull33Welcome to Training Well DoneWelcome to Training Well DoneWelcome! 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

]]>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

]]>cb9a352c-78fd-46bb-ab3c-22e95eadcc46Mon, 24 Aug 2020 00:00:00 -040005:40truetrailer5 Changes In Your Body from Endurance Training5 Changes In Your Body from Endurance TrainingAs 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

]]>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

]]>bda012c5-4401-47a2-abb6-833f0db4da6dSat, 22 Aug 2020 00:00:00 -040016:28truefull22How to Warm Up Like You CareHow to Warm Up Like You CareOften 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

]]>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

]]>0d227a57-b819-46cd-a14b-8c0715d6ce76Sat, 22 Aug 2020 00:00:00 -040012:02truefull11