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PODCAST

Training Well Done

Coach 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

sports running

All Episodes

01:04:34

Running for Art with Alyssa Chance

Training Well Done ·

2023/01/16

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

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13:57

Don't Make My Mistake

Training Well Done ·

2022/12/19

I made some goofy choices last week that I have left me on a bad knee. I think you can learn something from me. Last episode of the year, changing pace for 2023. Enjoy!Check out my e-Book Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running

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11:07

Easy Ways to Add More Stretching to Your Life

Training Well Done ·

2022/12/08

You know you need to stretch more. During my morning walk, I cover a couple of easy ways to get more stretching in as you know you need to do it. And a nice nugget about confidence at the end. Enjoy!Share this with a training mate!Check out my e-Book Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10

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10:53

Having Healthy Hip Flexors

Training Well Done ·

2022/11/29

Learn about what your hip flexors are and how to you can keep them from getting hurt!Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and MeditationGet Started with Global Human Performance

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18:28

3 Ways to Strength Train for Durability

Training Well Done ·

2022/11/21

Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun. You know strength training is important to having a quality training cycle and off-season, you know to do your squats, lunges, and deadlift variations along with upper body work. But "how" should you be setting up your sets, repetitions, and speed of the lift. That's what we're talking about here today:IsometricsHigh repetitionEccentricsEnjoy, and share with a training

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38:07

Rising to Dominance w/ Holden Eagle

Training Well Done ·

2022/11/14

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

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10:17

Squatting vs. Hinging

Training Well Done ·

2022/11/03

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscles, most can get trained by looking at leg exercises in the context of squatting vs. hinging. Learn more about it on this episode.GHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im raising money for Community Forge, an amazing

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38:12

5 Types of Endurance Workouts You Need to Be Doing

Training Well Done ·

2022/10/25

Today we get into the nitty gritty of what "getting in shape" actually entails. I'm covering 5 types of endurance workouts, primarily in a running sense, and what happens to your body as you do them. Base Runs, Recovery Runs, Threshold Runs, VO2Max Runs, and Interval Sprints. Get your notebook out! It'll be easy to understand but definitely worth jotting downGHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im raising money for

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29:08

Tips From a Hilly Half Marathon

Training Well Done ·

2022/10/17

On Saturday I ran the Baltimore Running Fest: Half Marathon. It was a great time but I learned some lessons the hard way. Check out my recap with some tips you could find useful for your next race and just hear a fun narrative of a tough weekend! Including a story about salty pancakes.Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.Download your copy of Strength Training for Young RunnersDownload your copy of

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10:23

3 Ways to Improve Confidence

Training Well Done ·

2022/10/12

Confidence is often the "X" factor when it comes to performance. You can have all of the physical attributes possible but if you don't believe in yourself, you won't achieve your best.Conversely, you may not be the most gifted, but confidence will give you a lot of audacity to train harder, compete harder (especially with yourself), and push your limits.On this episode, I will offer 3 ways you can improve your confidence.Check out my new E-Book: Strength Training for Young RunnersCheck out my

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19:24

The Best Achievements Must Be Suffered For

Training Well Done ·

2022/09/21

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

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18:58

Hydrate (and Eat) or Die

Training Well Done ·

2022/08/09

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

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48:30

All About College Recruiting w/ Mark Metzka pt 2

Training Well Done ·

2022/08/03

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. Learn about:making contact with college coachesNCAA division 1-3 differencesacademic requirements for getting inhow good you really have to be to get a scholarshipimportance of club/AAU for recruitingTitle 9 & football $$much, much moreMark is a great resource and is willing to help you. Send an email if you need help (he says so in the show):

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38:31

All About College Recruiting w/ Mark Metzka

Training Well Done ·

2022/07/27

We are back. GHP has been quite busy. This was an episode recorded late in 2021 with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. He came to GHP in August 2021 and will be back in August 2022 to teach about college athletic recruiting. I got him on the show to discuss how you can best get you/your student-athlete recruited. Learn about:making contact with college coachesNCAA division 1-3 differencesacademic requirements for getting inhow

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42:49

Every Theory is Wrong w/ Adam Burgess

Training Well Done ·

2022/03/07

Join me and Coach Adam from GHP as we discuss various myths in the training world. Coach Adam has some bones to pick!4:50 Adam's influence on training8:40 Myths in trainingThanks for listening!Check out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly

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08:35

Train like an Athlete

Training Well Done ·

2022/02/27

This is one of those driving episodes so use the audio quality and that possible light. Another episode of training well done your show on the what the why and how quality training.Thanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly

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31:13

Becoming Elite w/ Logan St. John Kletter

Training Well Done ·

2022/02/20

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 Pennsylvaniastate 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 accolades6:00 -How Logan got in to running9:42 -Obstacles faced during her development15:28 -How Logan's training has evolved and what she does now23:44

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45:24

Conditioning is More than Suicides and Mile Times w/...

Training Well Done ·

2022/02/13

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 throwup stories.4:25-Workouts that have crushed us9:11-What conditioning is13:00 -The 3 energy systems that you "condition"18:40 -How you improve themThanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck

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01:22:47

Basics of Sport Nutrition

Training Well Done ·

2022/02/03

Listen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening!00:34 - How Nutrition Affects Performance07:16 - What should You Be Eating? Macros & Micros32:28 - How much should you be eating?41:54 - Timing your food51:39 - What does a good general plate look?51:46 - Gaining Weight53:20 - Losing Weight56:08 - Sport-specific

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50:59

Training for Elite Ultimate Through Pandemic w/...

Training Well Done ·

2022/01/06

Join me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening!00:47 - Getting to know about Jasper03:14 - How did Jasper like playing league?06:42 - Jasper's happiest successful playing Ultimate Frisbee, as he matures in the sport.10:13 - How did Jasper start playing Ultimate?Thanks for listening!Check out Coach Khyla’s new e-Book on Sport Mindfulness &

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