How to get the most out of your Running Coach

So you’ve decided you may want to work with a running coach, but aren’t sure where to start or how to make the most out of the experience. Not to fear, this blog will help answer most questions and hopefully guide you in the right direction for your journey!

Running coaches aren’t just for world class athletes. In fact, most folks shopping around for a coach are people with normal jobs and lives! Some are experienced runners, looking for the next edge. Others are brand new to the sport. Running coaches can be an important resource and support system to your training and racing.

Here are some things to consider:

• Cost. Obviously, hiring a coach to oversee your training is going to cost something. Prices will vary drastically based on a few things: location, the experience/expertise of the coach, and how much support/time the coach is going to give you. Often, you get what you pay for. Some coaches do this as their full time job, and others do it as a side job. Some coaches are based in West Virginia, while others are in NYC – those are going to be two VERY different markets. If sticker shock occurs, take a deep breath, reassess, and maybe you need to look for a remote coach, or one with less experience, etc. At the end of the day, this is YOUR investment in yourself and your goals.
• Personality. It needs to be a good fit. The most brilliant coach in the world may seriously rub you the wrong way, or simply seem unapproachable – so move on. Or you may have an instant connection with someone. You need to be comfortable with the coach, and capable of trusting their expertise.
• Niche. What are you training for? Find a coach who specializes in that. For example, not every coach has marathon experience. While they may be able to coach you to a marathon without having done one, you may feel more confident with a coach who’s a seasoned marathoner. Some coaches specialize in working with youth. Others, track distances. Others are trail and ultra marathon experts. It’s important to find a coach who can really coach you to your goals.
• Style. Like anything, there are a lot of styles, philosophies and methods coaches gravitate towards. When shopping around ask the coach some questions, read testimonials, or ask for referrals.
• Timeline. Hiring a coach for a goal 8 weeks away isn’t going to work well. It’s not enough time. But give yourself and your coach 4-8 months, and that’s the sweet spot for progress, adaptions and breakthroughs in a smart and safe way.

Once you’ve found your coach (yay!), here are some tips for making the most of the relationship and experience:

• Communicate. If you need to adjust your training for work/travel/illness, speak up as soon as you can. Your coach wants to make those adjustments! Struggles and triumphs, share them. Your coach can be there for a high five and a shoulder.
• Log your training. Use your GPS and communicate how training is going! Your coach will adjust your training as you progress and improve. Without the data/info you lose an opportunity as the runner, because you’re not giving the coach everything they need to push you to your potential in a safe and meaningful way.
• Add your training calendar to your life – place your training in there with your meetings and appointments. Hiring a coach doesn’t guarantee the training happens. At the end of the day, the athlete has to do the work. However, if you’re struggling with your motivation or time management, this is where the coach becomes a crucial tool.

Tips on expectations:

• Your coach is the expert. You need to be able to trust them and listen to them. If you question the coach’s expertise, find a new coach. Otherwise, the coach is someone you should be capable listening to. A coach cannot work with someone who ignores rules, adds additional mileage, etc. For training to work well, there needs to be a good relationship and trust.
• Your coach isn’t a doctor. However, they probably know some really great ones. Your coach cannot diagnose your aches and pains. We can make some suggestions depending on the nature of the pain, but I’ll always recommend RICE (Rest, Ice, Compress, Elevate), and if things don’t great improve in a few days, we make an appoint with a medical professional.
• Your coach isn’t “on call.” While many of us do our best to be available, I make myself unavailable between 9pm-8am. I make some exceptions for athletes in different time zones, or if I know their work hours are nonconventional, but otherwise, I’m not on call. Your coach isn’t curing cancer. Nothing in training is life or death. If something is important, communicate it during “normal” hours, or expect to hear back from your coach the next day. It’s important to have honest expectations of your coach and their availability before signing up.
• Your coach should be able to prepare you for your race day experience. Even if your goal is a race that coach has never done, you should expect they’ve done their research and can get you prepared for race morning. For example, they should know that GPS often malfunctions during Chicago Marathon because of the buildings and turns, or that Berlin Marathon (and most European races) will be measured in kilometers, and how to prepare for all of that.
• Your coach should be a positive addition to your running. Even if you are looking for a personality who can be a bit of a hard ass, that coach should still be someone you can confide in, connect and laugh with, and trust. They should inspire you to train, not make you feel terrified if you don’t.

Cheering on runners at the Cork City Marathon, while on vacation in Ireland.

Your perfect running coach is out there. Spend some time doing research, ask around in your running community, send some email inquiries, and you’ll find them. It can truly be a relationship that fosters smart running, breakthroughs in confidence and fitness, and a love for the sport.