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Run Coaching: Runna has entered the Chat (GPT)

September 17, 2025 by Leave a Comment

Run Coaching has evolved in a big way in the last few years for a few reasons. First off, we have AI – so resources like ChatGPT and Runna are now tools we didn’t have a few years ago. There’s also been a huge surge in the amount of certified run coaches, thanks to many certifications going purely or mostly remote since the 2020 pandemic. Certification programs have recognized they can crank out coaches at a much lower cost to the organization and with more ease. A runner interested in becoming a certified run coach no longer needs to commit a whole weekend (and potentially travel logistics) to become certified.

As a coach who’s been in the industry full time since 2015, and as a runner who began running and training for races in 2010, I am going to do my best to share the pros and cons of an AI program and a running coach. I will do my best to reserve my biases, though I’ll freely admit I have one.

When I signed up for my first marathon in 2010, times were different. There weren’t a ton of online training plans, I didn’t know run coaches were a thing, and I relied heavily on the Runner’s World Magazine to drop in my physical mailbox each month. I found a printable marathon plan on the NYRR website, and used that as my road map.

I was also very much living on a budget. I was in the tv and film industry full time, and I never knew when my next paycheck was coming. So investing in a magazine subscription for nuggets of wisdom and then using the printed plan as my guide fit my budget. My schedule was also unpredictable. You never knew if you’d have a 4-hour day or a 16-hour day on a set, so suffice to say I trained when I could. My journey to my first marathon ultimately looked little like that printed plan by the time race day arrived. Thanks to some dumb luck and good instincts, I got to the starting line of the Philly Marathon in 2010 healthy and capable of accomplishing my goal of a Boston Qualifier.

In the next few cycles, I got my hands on books – Daniels’ Running Formula and Pete Pfitzinger’s Advanced Marathoning, and they became my new roadmaps. But as we’d probably expect, I had to make changes to the programs to balance work, illness, injuries, vacations and so on. The beauty of these books was that I had to make changes and then trust my adjustments. I was never blindly following a plan.

I view ChatGPT and Runna as being in the similar camp as a book. For one thing, nobody can argue the price point. These resources are inexpensive or free. But the big danger, and something I’ve seen over and over: is that runners are blindly following these plans and assume that any “adjustments” made by AI are correct. We’ve become so accustomed to technology being reliable and sometimes smarter than ourselves, that we ignore our own instincts.

Another huge change since the 2020 pandemic: not only are there more certified coaches, there are way more runners! The running boom post-2020 has evolved in a way that still boggles my mind. It’s incredible how many people have fallen in love with running, racing, and being a part of running communities like run clubs. But we don’t know what we don’t know, and many new runners can and do easily fall victim to following AI blindly. This isn’t to say that Runna or AI are bad or dangerous, but they can be – especially when a runner is new to the sport.

Let’s not forget that due to the repetitive and high impact nature of running, about 60% of all runners navigate an injury of some kind every year. It’s an unfortunate consequence of the sport, but I’d also argue one that we could collectively lower by running and training more wisely. For example, many of us (new and experienced runners alike) build mileage, frequency and/or pace too quickly. Many of us also get excited and want to dive into something like marathon training without an adequate foundation, or we try to stack seasons without respecting the stress and need for down-seasons between builds.

When we ask AI for a program, we get the result of what AI collects via algorithms combined with what we share with it. In theory, AI will tap into training principals that you’d find in a book like Daniels’ Running Formula, but this may or may not be how it goes. And you are trusting that AI somehow understands your injury history, work/life balance, stress levels, vacation plans, and so on. An experienced runner or someone with coaching certifications could use AI to create a plan that they then adjust as needed. Having the experience and skills to adjust could make an AI program quite fun. Runners without the experience or skill set should proceed with caution.

Here’s where I’ll put on my run coaching hat: successful training is so much more than a training plan. It’s support regarding race strategy, nutrition guidance, motivation and inspiration, and empowering that individual through the highs and lows of training and of life. It’s also support in how to change a training plan for injury, illness and vacation. It’s about going beyond the data and empowering an individual to chase their goals and better their relationship with running and themselves as people.

I’ve personally been self-coached off and on since 2010. My resources? A dozen run coach certifications and their course material, and countless books with plans and guidance from some of the best coaches in the world. I also have data and race performances on myself from the last 15 years. And I currently have a coach. The best athletes in the world do. Not because they don’t know what to do, but because guidance from the outside, or experiencing different philosophies and strategies can change the game.

I get it, hiring a run coach isn’t cheap and can sometimes feel like a selfish use of funds. Coaches range from $75-500/month, often due to their location, experience, and whether they view this as a full time job or a side hobby. Many of us can’t or won’t want to invest in a run coach. Though I’d argue as both a runner and a coach, that if you really care about your relationship with running or racing, it’s beyond worth the investment if you can swing it.

Like I mentioned at the beginning of this blog, there’s been a boom (and I’d argue over-saturation) in the run coach space in the last few years. The good news is that this means there are eager (though potentially green) coaches out there at a lower price point. Your choice doesn’t have to be “free AI” or “$350/month coach.” You could gain the guidance of a coach while that coach builds confidence in themselves and their new craft. And selfishly, I’d like to see run coaches continue to be relevant instead of replaced by a computer that can’t do the same thing.

AI isn’t going anywhere. It can absolutely be a great point of entry for runners, as long as they don’t blindly follow it. We just need to recognize that no training plan, be it via Runna, Pfitzinger’s Advanced Marathoning or a program your personal run coach creates for you will be perfect as-is. There WILL need to be adjustments. Whether a coach is making those adjustments for you, or you are doing them on your own, remembering that the goal is to stay healthy and consistent so that your running can take you wherever you want it to go.

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Motivation and balance in a pandemic world

November 10, 2020 by 1 Comment

As athletes, we are constantly balancing load and capacity – the training for goals and the external factors. When the balance is off, injury risk rises, athletes burn out, and fitness tends to plateau. One of the priorities of the coach: keeping things in balance so that the athlete can achieve their goals. The challenge: some of the capacity will depend on personal scenarios to that runner. The coach and athlete have to be communicating so that the balance works.

This is why (and I cannot stress this enough), using a cookie cutter plan online or bumming your friend’s training plan probably won’t serve you well, and can actually harm you. A coach is constantly adjusting things based on the feedback and communication from that athlete. This is also why it’s paramount you communicate with your coach – them seeing data without knowing how the workouts are feeling is only sharing part of the picture.

Here are things your coach (and you!) should be working on:

  • Building mileage and fitness for the goal
  • Consistency in training – locking in a plan
  • Building strength and running economy
  • Getting rest to allow for super-compensation
  • Keeping injuries, aches and pains at bay
  • Maintaining an element of fun
  • Confidence and mental strength grow as fitness improves
  • Educate athlete on training principals, fueling, pacing, etc.

Here are the possible challenges that will directly impact the above:

  • Stress/anxiety in the personal life
  • Poor sleep (less than 7 hours is proven to be where adaption will be compromised)
  • Illness
  • Poor nutrition (not getting enough calories or the right things)
  • Lack of focus and commitment (could be caused by stress, a few bad workouts, and more)

This year, without in-person races but with a TON of added stress for the mass general public, perhaps this balance is harder than average to control.

While I hope your life hasn’t been seriously impacted by the pandemic, I think it’s safe to say all of our lives have been touched by now – losing a loved one, losing a job or reduced salary, change in lifestyle (social life, theater, sporting events, bars/restaurants), losing your training routine (maybe a gym, group fitness class, running group), losing all race goals, simply stressed due to the political climate – and if you’ve checked each one of those boxes, the odds are good your sleep sucks and you’re living through anxiety.

Running (and fitness in general) has been championed as a mood enhancer, stress reliever, and emotional outlet. But if you’re not sleeping, you may notice your fitness performance has been compromised. It’s a cyclical problem – you need sleep to run well, and running regulates sleep habits.

If you’re shaking your head that this is personally resonating, my advice is to take in a big inhale – and then a VERY big exhale. This reality isn’t normal. Sometimes just doing your best has to be enough. Let go of a speed or distance goal, and allow running to simply and purely be a source of joy. The external stresses as of late are well beyond anything we’ve navigated before, so don’t be so hard on yourself.

A coach is a good person to discuss these challenges with, and they may be able to restructure your calendar and expectations of the workouts. Right now, we need running more than ever. Though the role may need to change temporarily.

 

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Marathon Training Tips

June 29, 2015 by Leave a Comment

Marathon training season is in full swing. Goals for Autumn races are becoming clear, and if you have a marathon on your calendar between the months of September to November, you are probably carefully calculating your training carefully. Whether this is your first marathon or your tenth, there are a few tips that can help your training go well, setting you up for an excellent race day.

  • Build base mileage before gunning it for speed. Skipping base mileage will increase your risk of injury – like shin splints. While building base mileage, all kinds of physical and psychological developments happen. Skipping this step can hurt your overall training.
  • After base mileage, add speed carefully – once or twice per week – no more.
  • Keep your long runs at a pace SLOWER than marathon goal pace. It’s a common rookie error to take your long runs at goal race pace.
  • Rest days are just as important as your training days. Don’t feel guilty about them, and please use them. Rest doesn’t equal cross training or strength training. Rest means REST.
  • Be sure you take some recovery weeks. You are not a robot, you are a human. You need recovery weeks in order to push harder in the future.
  • Training will have its highs and lows. Don’t let a bad workout or week define your training. Don’t let an amazing week get to your head. Instead, note the consistent swing of training. If week after week keeps going amazingly, you may be ready to increase your training or race goals. If things consistently go poorly, perhaps you need to reevaluate your goals or the way you want to get there.
  • A lot can happen in the weeks between now and your race. Keep your expectations for race day, goals, and strategy fluid. Nothing should be set in stone 20-16 weeks out from the big day.
  • Summer training can present some training challenges, especially with the long run. Have confidence that weather will cooperate on race day (the odds are it won’t be summer conditions!) and that the hard work you put in, tough though it may feel, will pay off.
  • Practice fueling as you would on race day in your long runs. Leave nothing up to chance.
  • Remember that training for a marathon is hard. There’s a reason why most folks never lace up for 26.2 miles. The training is a journey, and race day is the celebration of your hard work. Enjoy the journey. It will change you.
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Train with Purpose

March 2, 2015 by Leave a Comment

If you have a race goal, it’s important to train with purpose. It’s common for many runners new to racing or the marathon to train for their event by simply running miles. They run at whatever speed they feel like, without any structure, direction or purpose other than “miles.” This was the way I trained for my first marathon, and it’s a very common course of action. Many runners don’t have the knowledge or understanding of why you should run easy most days, and target specific speeds and challenges on a few carefully chosen days per week. Without a purpose, athletic goals and the ability to achieve those goals will often prove unsuccessful.

Every run you do within your 16-20 weeks leading up to your marathon has a purpose. If you don’t understand the purpose, you need to ask what it is. There’s a reason for every run. If there isn’t a reason, don’t do it. Smart runners make successful runners. Ask, do research, or question your training plan. Sometimes I search for cookie-cutter marathon plans floating around out there on the internet, out of curiosity. I often find plans that cover the bases, but don’t offer any explanation as to why the workouts, weeks, rest days, quality days, etc. are structured the way they are. If I were a new marathoner looking for a plan, I’d be blindly following what I’d find – which is what I did my first time around. I remember I ran every run at more or less the same pace. The plan outlined mileage, but other than that, it was a blank canvas. So I ran the same pace, whether is was a 5-miler or a 22-miler. If you’d asked me the purpose of that day’s run, my answer would probably have been “mileage.” That answer really isn’t good enough.

This is where resources become a huge help. Books, blogs, articles, and coaches can help you understand why today’s workout is structured a specific way (an easy 5-miler to act as active recovery between two days of speed workouts, for example), and educate you as to how that workout will build you towards your race-day goal. Running miles for the sake of miles is rarely the right purpose – perhaps Ultra marathon runners are the exception, or when building base mileage. However, even when building base mileage, there is a specific way to build and reasons behind it.

Be aware that training without purpose will often lead to injury. Running at the same pace every day, taking on too much too soon, excluding rest days, running speed days back-to-back – the risk for injury increases, which none of us want.

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