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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

01:03:16

What Getting Stronger Means

Training Well Done ·

2025/10/24

Hosts:Coach Donald: M.Ed Exercise Science, Owner of Global Human PerformanceCoach Tim: MBA, CPT, PES, FNSSummary:Coach Donald & Coach Tim introduce the revamped Training Well Done podcast, and discuss the basics of strength and conditioning for the general population, youth beginners and endurance athletes.Key Discussion Points:Addressing Common Misconceptions:Getting “bulky” from liftingIntroducing weightlifting to youth athletesDeep Dive:Neuromuscular adaptations & muscle fiber

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17:25

Why You Need Jump to Run Better

Training Well Done ·

2024/02/05

I am beginning a series on plyometric training, aka jump training. On this episode I explain what plyometrics are & what the benefits are. 1) Springiness for running2) Power production3) Injury risk reduction

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10:50

30min Run, 30min Lift. Here's what to do

Training Well Done ·

2023/12/15

Often, we are limited on time with how much we can spend training. There are many times when we just have an hour but have to check multiple boxes. Here are my go to lifting exercises when I only have time to get in a 2-4mi run + plus a 20-30min lift. Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human

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16:51

5 Reflections from my 1st Sub 20min 5K

Training Well Done ·

2023/11/28

I finally did it! Broke the 20min barrier. I ran 19:56 during the P3R Turkey Trot. During my run & lift this morning I reflected on training and things that went well & things that could've gone much better.Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runners Sign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.com We are on

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19:24

Breath Hard to Lose Weight

Training Well Done ·

2023/11/21

Wait, is it that simple? *YesCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

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10:40

Get Your Quad Healthy Today

Training Well Done ·

2023/11/07

A kiddo of mine pulled a quad muscle! After taking summer off for much needed rest, she jumped back into the gear having a great season with new PR's. But she didn't heed to Fast Days Fast, Slow Days Slow - opting to run fast everyday. And well, it didn't workout. So follow along as I tell you how we are helping get her back into running form! Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for

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11:24

Stop Falling Asleep at the Racing Wheel

Training Well Done ·

2023/11/01

When racing, don't fall asleep at the wheel.Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about

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18:33

How I Made XC Strength Training Better this Season

Training Well Done ·

2023/10/13

With more widespread success and less nagging issues from our in season trainees, I am reflecting on changes made in the gym for our XC athletes and how they have contributed to, though certainly don't define, success athletes have seen this fall. From 2 heavier strength days to 1 fast lifting day + a plyo/sprint heavy dayCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly

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09:57

Why You Are Still Running Slow

Training Well Done ·

2023/10/02

Take a listen and see some of the common reasons endurance runners (and even sprinters) hit stagnant points mid season.Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla’s e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter

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13:12

How to Lift Weights Like a Runner

Training Well Done ·

2023/09/25

As a runner, lifiting weights is probably not at the top of your todo list unless you're a sprinter. Let me tell you, endurance athletes need to clang weights around too. And surprisingly, quite similarly.On this episode, learn how to lift weights smartly using "tempo training" to get stronger and be more resilient.Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersSign Up for Our Newsletter for Weekly

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10:58

2 Things to Do Next Time You Run to Add Pep in Your...

Training Well Done ·

2023/09/20

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

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01:28:08

It's Probably Tendin-opathy Not -Itis w/ Sean...

Training Well Done ·

2023/03/06

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.

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51:24

"Let's Be Friends, Come Run with Me" w/ Dan Lampmann...

Training Well Done ·

2023/02/20

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

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56:28

Learning to Crush the Brick w/ Coach Benny

Training Well Done ·

2023/02/03

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

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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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76 results

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