Running Coaches Near Me

---

---

---

---

---

---

---

---

FAQs:

What is Running?

Running is the action or movement of propelling yourself forward rapidly on foot. It’s different from walking because when you walk, one foot is always on the ground. But with running, there’s a moment when both feet are off the ground. That’s what makes running a high-impact activity.

Depending on the type of running you’re doing, it can be aerobic exercise, anaerobic exercise, or a combination of both. Aerobic and anaerobic exercise are the two subtypes of cardiovascular exercise. During aerobic exercise, oxygen intake and heart rate stay consistent over a period of time, whereas anaerobic exercise involves quick bursts of energy performed at your highest level of effort for a short time.

Running is aerobic if you’re keeping your pace and energy expenditure fairly consistent. Think distance running and endurance training. The body uses oxygen to create the energy needed to keep you going. These workouts are traditionally long runs, easy pace runs, and recovery runs, and they should make up the majority of a runner’s weekly mileage.

Think of anaerobic running as sprints and other types of speed work. With anaerobic running, your body is able to perform at high intensity using the stored energy in your muscles without oxygen, and this usually lasts anywhere from less than six seconds to up to two minutes. 

The average adult spends a minimum of 16 to 24 weeks to build a proper base for efficient aerobic running. After that, anaerobic running can help improve performance, especially in terms of speed.

Is Running Every Day Healthy?

Consistent running is important for building endurance, but if you are just starting out, it’s better to err on the side of caution and not run too much or too hard too quickly. With time, you can safely start to increase speed, distance, and frequency of runs.

How Running Improves Your Health?

Studies have shown that consistent running can lower blood pressure and resting heart rate, improve blood sugar control, lower triglycerides, and lower cholesterol. It can also reduce waist circumference and body fat percentage. Improving these markers of health can reduce disease risk and help you feel healthier overall.

Why is Running Good for Your Heart?

Running not only increases longevity but also brings about various positive changes such as lower blood pressure, improved metabolism, weight loss, and a decreased risk of diabetes. A study from the Journal of the American College of Cardiology indicates a strong positive correlation between running and heart health. 

The study, involving over 55,000 adults over 15 years, reveals a 30% lower risk of death for runners and a 45% lower risk of heart-related causes of death. While extolling the virtues of running for most individuals, research indicates potential risks for ultramarathoners. Extremely long-distance events may lead to heart damage and rhythm problems for some individuals. If you want to keep your heart healthy well into your years, then running is an excellent choice.

Regular moderate or vigorous aerobic activity gets your heart pumping, which in turn increases its longevity and capability over the long haul. It’s a surefire way to keep your heart healthy well into your older years.

One of the aerobic activities that many experts have long gravitated toward is running. “The benefits are overwhelmingly positive in the vast majority of people who run,” says Raul Mitrani, M.D., a cardiologist with the University of Miami Health System. “It lowers blood pressure, lowers heart rate, improves metabolism, delays diabetes, promotes weight loss, and prolongs life. If you could take all the benefits of running and put them in a pill, it’d be a best seller.”

Why is Running Important in Sports?

Regular running is an effective way to improve physical endurance and enhance cardiovascular fitness. As a dynamic cardiovascular exercise, running engages the heart and lungs, pushing them to become more efficient and resilient. Through consistent running routines, the heart muscle becomes stronger, allowing it to pump blood more effectively. This leads to a lower resting heart rate, as the heart can efficiently supply oxygenated blood to the body. Additionally, running increases stroke volume, the amount of blood pumped with each heartbeat, ensuring a better delivery of oxygen to the working muscles. Improved cardiovascular fitness not only delays the onset of fatigue but also enhances overall athletic performance in various sports and activities.

How Many Years Does it Take to Train for a Marathon?

Most runners take between 16 and 20 weeks to train for a marathon. As you build up to the race, your heart, muscles and mind need to be conditioned for the exertion ahead, so following a strict training plan which gradually ups the ante and improves your fitness and stamina is very important.

How Many Miles Should I Run a Day?

How many miles you should run each day depends on your current fitness level and goals, as well as what other training you are doing. However many miles you are currently running, try adding about 10% more distance each week.

How Should I Prepare the Day Before the Marathon?

Lay out the clothing that you will wear. Do not wear a new outfit for the race — 26.2 miles is a long way to run if something is chafing you. A clothing tag can become a painful enemy very quickly. Do not wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems). Remember, nothing new on race day ever!

Be prepared for anything. Fill a gym bag with the essentials:

- Dry shirt.

- Extra pair of socks.

- Tissue (you never know when the portable toilet supply will run out).

- Extra shoelaces.

- Gloves.

- Hat or cap.

- Vaseline (or other lubricant).

- Extra safety pins.

- Blister care products.

- Whatever else is a must for you.

- You can throw your sweats into the bag prior to starting the race. Most races have a baggage check area.

Reasons Why People Choose Running

Here are some of the many other reasons why people choose running:

1. It's one of the most efficient ways to achieve aerobic fitness.

2. Running can be a smart strategy for weight loss.

3. Running is an excellent stress reliever.

4. You can run by yourself for peace and solitude, or with others for social interaction.

5. You release endorphins when running and may even experience a runner’s high.

6. You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower total cholesterol levels, increased energy, and decreased risk of osteoporosis.

Eight Types of Training Runs

Below you’ll find explanations of eight common types of training runs. You don’t need to do all of these every week, but you should build your running routine using these blocks. Start with the first couple listed, which are nice and easy.

1. Base Runs

Head out the door and run a fairly short distance at a pace that feels comfortable. Base runs are likely to make up the bulk of the distance you cover each week, and they’ll increase your aerobic fitness.

2. Recovery Runs

These are similar to base runs but are done the day after a hard workout or a long run when you should throttle back and run even slower than you do on base days. The idea here is to help your body recover from a hard effort by keeping your legs moving, and your pace should be comfortable and keep your heart rate low.

3. Long Runs

There’s no great mystery here: Long runs are long! They’re typically done at the end of a training week with the aim of building your endurance, especially when you’re working up to running a half marathon or marathon. Generally, you should do long runs at your base pace, but you can mix in faster sections or do them as progression runs, where you get faster throughout the run.

4. Tempo Runs

These are also known as threshold runs because they involve running at your threshold pace, which is roughly the pace you can sustain for an hour. Your tempo runs won’t be that long, though – more like 20 to 40 minutes – and they should feel “comfortably hard”. That means you shouldn’t be able to hold a conversation, but you shouldn’t be gasping for air either. One key benefit of a tempo run is to increase your lactate threshold, which is the point at which your body is able to clear the lactate at the rate it’s producing it. A higher lactate threshold means you’ll be able to hold a faster pace for long-distance events, from 5K to marathon.

5. Interval Runs

Here you’re going to run fast, rest (normally in the active sense which means jogging slowly), then repeat that sequence a set number of times. Interval or speed sessions are a key part of the weekly routine of many runners, often done on a track or a flat stretch of road. How you structure your intervals will determine the benefits you get from them: short, fast sessions doing 400m repeats, for example, will increase your speed and improve your running technique, while longer reps of around 1km will help you build speed endurance so you can hold your target race pace for longer in events. There are endless ways to vary your interval sessions, but the key is to do them regularly, once a week is standard, so you get used to running hard.

6. Fartlek

Another way to get some speed into your routine is to do fartlek runs. These are similar to interval runs but involve throwing in faster sections into a continuous base run, either in a structured or unstructured way, rather than running reps on a strict work/rest pattern. You can do structured fartlek sessions for time or distance, picking up the pace for 500m here and there during a base run, or keep it loose and opt to sprint 200m whenever, say, you see a dog. Fartlek runs can be good for those who aren’t able to use a track for their session, because you can pace your intervals on effort rather than pace and take into account the terrain, which might be hilly or muddy.

7. Hill Reps

They’re nobody’s idea of a fun time, but hill sessions are brilliant for improving your fitness and also your technique and strength. They’re simple to do as well: find yourself a hill and run up it hard, jog back down easy, then run up it hard again. The hill should be long enough that you can run hard up it for about 30-90 seconds, and do eight to ten reps in total. Some runners practice what’s known as Kenyan hill sessions, where you run hard downhill as well and keep going up and down for 10 minutes or longer. These are brilliant for your aerobic fitness and particularly good for cross-country runners looking to build their speed on the downhills.

8. Progression Run

A progression run is one that starts slow and finishes fast, so you gradually step up the pace along the way. It’s a good way to ease into running at a fast pace without it feeling as daunting as putting the hammer down as you set off. Long progression runs are also a great way to practice your race pace on tired legs, as well as help you build stamina and mental strength.

Different Distances for Running Events

There are different distances for running events. These are the most common.

5K

A 5K race is five kilometers or 3.1 miles in length. While these races are shorter, they don't necessarily have to be easier. Many seasoned runners participate in these events and compete at a swift pace. But because the distance is shorter, this is also an excellent race for a beginner runner.

10K

A 10K is 10 kilometers in length or 6.2 miles long. These mid-distance events offer the opportunity to challenge your ability to run fast and a little farther. Once you've run a 5K comfortably, a 10K is a reasonable next step.

10 Mile

Ten-mile races further challenge your ability to run longer distances and require you to manage your pace for an extended period of time. This type of event is challenging but do-able for runners who have conquered 5k and 10K events.

Half Marathon

A half-marathon requires substantial training and a smart, organized plan. At 13.1 miles, the half marathon is a slight bump up from a 10-mile race, but many runners find that small bump to be quite a challenge. Very few runners can complete a half marathon with little to no training, even if they include walking.

Marathon

The marathon (26.2 miles) used to be the ultimate running experience, reserved solely for seasoned runners who could compete at a moderate or fast pace. However, nationwide marathons now welcome runners and walkers of varying abilities. If you are interested in participating in a marathon, check the time cut-off and qualification standards to ensure it fits your running level well.

Ultramarathon

Consider the ultramarathon if you've competed in races of varying distances and still need a greater challenge. These grueling races often cover 50 miles or more (sometimes up to 100 miles), and many take place in challenging heat and on varied terrains. These events require serious training and sometimes require support staff's help on race day.

Types of Running

While running seems like a reasonably straightforward sport, there are different types of running that you might want to explore. Most runners engage in one or more of the following types of running.

1. Road Running

One of the most popular types of running is called road running. It includes running on paved roads, paths, and sidewalks. It’s the most convenient type of running that most runners participate in at some point in their training. It is also one of the easiest ways to start your running program—all you have to do is step out your door and get moving.

2. Treadmill Running

A great alternative to running outside is treadmill running. Running on a treadmill is a smart choice if the weather is bad. But this type of running is also (usually) easier than outdoor running and can be gentler on your joints. Most treadmills allow runners to change their pace, incline, and resistance to simulate outdoor running and vary their workouts to prevent boredom.

3. Racing

Some runners enjoy the thrill and competition of participating in races. Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting 100 miles or more. The terrain for races varies from roads, trails, and tracks. Most people enter races not to win (or even come close) but to set a personal goal and achieve it.

4. Trail Running

For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may be sidestepping roots, climbing over logs, running through streams, or traversing steep hills.

5. Track Running

Track events include shorter distance races such as the 50-yard dash, 100, 200, and 400-meter sprints, and hurdles. Training to run track often includes doing more targeted speed work and less endurance running outdoors. You can also compete in races. Track races can be as short as 55 meters (indoor tracks) and as long as 25 laps on an outdoor track (10,000 meters). Some road and trail runners like running on a track occasionally for safety and convenience. On a track, you don't have to worry about cars, cyclists, or animals, and it's easy to measure how far you're running. The track is also great for runners training for races to work on targeted speed workouts once you're ready to pick up the pace. Try an interval session on your local community or high school track.

25 Tips to Run Faster

If you’re a runner, chances are you’d like to improve your performance and gain speed. This may be to improve your race times, burn more calories, or beat your personal best. There are plenty of techniques and drills you can use to gain strength, improve your form, and run faster. Incorporate as many of these approaches into your routine as possible. A varied plan of attack prevents boredom, targets your body in different ways, and gives way to new challenges.

General Tips

1. Warm up and cool down

Start each workout with a warmup and finish with a cooldown. This allows you to gradually ease your body in and out of intense activity. Stretching after you run will help to prevent lactic acid buildup, which reduces swelling and muscle soreness.

2. Eat well

Your diet plays a role in your running performance, especially the foods you eat right before you run. Follow a healthy diet with plenty of fresh fruits, berries, and melons, if they’re available to you. Load up on fresh and cooked vegetables and carbohydrates such as whole grain bread, oats, and energy bars. Avoid processed or sugary foods. Limit your intake of foods high in fat and fiber. You may also want to avoid dairy if it causes stomach discomfort.

3. Hydrate

Drink plenty of water along with healthy drinks such as coconut water, herbal teas, or sports drinks to stay hydrated. Avoid sodas and other drinks that contain alcohol, sweeteners, and dairy.

4. Maintain a moderate body weight

For many people, running is an effective way to lose weight. Maintaining a moderate body weight can help you increase the intensity of your training and run faster.

5. Perfect your technique

A 2017 study points to the effectiveness of improving your form and body mechanics to improve performance and reduce injuries. Simple tips to follow include keeping your knee in line with your body, striking your foot under your knee, and pushing up and off from the ground behind you. Keep your hands relaxed, engage your core, and shorten your running stride.

6. New kicks

Invest in a new pair of shoes or replace the soles of your current shoes. The shoes had a positive effect on stride length, plantar flexion velocity, and center of mass vertical oscillation.

While it’s not necessary to buy this particular pair of shoes, you can look into which type of shoes could bring you the most benefit.

7. Dress the part

Choose clothes that are lightweight, wind resistant, and form fitting. Make sure your clothes don’t rub or chafe your skin, especially when running long distances. Layer properly and cover your extremities in cold weather.

8. Strength training

The stronger you are, the easier it’ll be for you to use proper body mechanics to run quickly and with ease. A small 2016 study on endurance-trained runners pointed to the effectiveness of both strength and speed-endurance training in improving overall running performance. The runners also reduced their training volume. To build muscle, lift weights or do bodyweight exercises such as squats, lunges, and pushups. Stay active with sports such as swimming, kickboxing, or volleyball.

9. Set an intention

Create an intention for your training plan and stick to it instead of running at random. This allows you to have a purpose for each session and work toward a specific goal. Vary your plan to include endurance runs, high-intensity training, and strength training.

10. Run sprints

Get out on the track and run a few sprints, even if you normally run longer distances. A 2018 study found that trained athletes who did just six sessions of sprint interval training improved their running performance. Sprint training has also been shown to improve endurance, strength, and power performance in runners while requiring less time and mileage than other types of training.

For Beginners

11. Increase your mileage

If you’re new to running, work on building up your mileage so your body gets used to running. You’ll also experience how it feels to run longer distances. Build up your mileage slowly, gradually increasing the distance every 2 to 4 weeks.

12. A balanced body

It’s important that your body is balanced and aligned. This helps to ensure good posture, coordination, and balance, all of which will help to ensure your stride is on top form. Balance out your strength-building routine with plenty of stretches and long holds to prevent muscle tightness and tension.

13. Join a group

A group can provide running tips, boost your fitness level, and help you determine when you’re ready to run longer distances. Group members can be a healthy source of motivation, competition, and encouragement.

14. Be active most days

Aside from 1 full day of rest per week, aim to do some physical activity each day, even if it’s for a short time. This allows you to build consistency and get your body used to regular exercise.

For intermediate Runners

15. Hill training

Run hills to build lower body strength, burn fat, and increase your speed. Do sprint runs by running up a steep hill and cooling down as you walk back down. Do hill sprints on an indoor treadmill when running outside isn’t an option.

16. Core strength

A strong core establishes a solid foundation for healthy movement patterns so you can feel more comfortable and at ease while running. This helps to stabilize your back, build speed, and lower your chance of injury.

17. Endurance runs

Endurance runs are longer distances done at a slower pace. This allows your body to get used to lengthy runs while maintaining a low-to-moderate intensity. You can steadily build up how much time or distance you run every week.

18. Lateral exercises

Do lateral exercises to strengthen the muscles along the side of your body and move your body in a different direction. This improves mobility, eases low back pain, and stabilizes your hips, thighs, and knees. Options include walking lateral lunges, step-ups, and shuffles.

For Advanced Runners

19. Next level racing

Boost your motivation by planning to run a race that’s longer than the last one you’ve mastered, especially if you’ve done that distance a few times. If you’ve already done a 5K, sign up for a 10K, and so on. Adjust your training schedule accordingly. If you want to challenge yourself in different ways, sign up for a triathlon.

20. Tabata training

Tabata training is a type of high-intensity interval training (HIIT) that improves aerobic and anaerobic fitness levels. You do 20 seconds of intense exertion followed by 10 seconds of recovery. Do this seven to eight times.

21. Tempo runs

Tempo runs boost fitness levels while improving your technique and taking you to your edge. Run at a moderate-to-fast pace that’s a little faster than your average pace for 5 minutes. Then jog for a few minutes. Gradually increase the time of your tempo pace to 10 to 30 minutes.

22. Take time to relax

Along with your rest days, take time out to focus on relaxation. Do a session of progressive muscular relaxation, yoga nidra, or meditation. This may help to boost your performance by increasing speed and endurance while lowering your heart rate, oxygen intake, and breathing rates.

For Sprinters

23. Short strides

For maximum efficiency and speed, run using short strides on the balls of your feet. Focus on taking shorter steps at a fast pace while maintaining good form. This allows you to propel your body forward each time your foot hits the ground.

24. Breathe correctly

Your running pace affects your breathing rhythms, so make sure you’re breathing properly and getting enough oxygen. This may require you to breathe through your mouth. Engage in deep abdominal breathing and coordinate your inhales and exhales to your steps. For example, you can inhale for two steps and exhale for two steps. Or inhale for three steps and exhale for two steps.

25. Sprinting drills

Include a few drills at the start of your workout. Begin by jogging for 10 yards and then accelerating into a sprint for 50 yards. Alternate between these two speeds for a few minutes. Then do a few minutes each of high knees, long strides, and butt kicks.

The Health Benefits of Running

Running can deliver a host of both physical and mental health benefits. Here a few to know about that have specific links to running:

1. Boosted Mood and Energy Levels A study published in 2018 found that running for as little as 15 minutes can improve mood and energy levels, and it had more of an effect for participants than meditation, deep breathing, progressive muscle relaxation, or guided imagery.right up arrow

2. Boosted Memory, Focus, and Task-Switching Because running causes biochemical substances called endocannabinoids to be released in the bloodstream and into the brain, it optimizes brain function.right up arrow

3. Better Respiratory Function Along with mental health benefits, running is linked to improved cardiovascular and respiratory function because each of those systems is getting more oxygen and better blood flow, says Bryant Walrod, MD, sports medicine physician at The Ohio State University Wexner Medical Center in Columbus.

4. Improved Cardiovascular Health A research review published in 2020 found that increased rates of participation in running, regardless of how frequently you run, show lower risk of cardiovascular-related mortality.right up arrow

5. More Muscle Strength Although running isn’t necessarily considered a strength workout, Morris says muscles in your lower body, like your hamstrings, glutes, and quads, definitely do get stronger with running (given that they have to fire up in order to keep you stabilized).

6. Improved Bone Density A study published in 2021 looked at sprinters between ages 40 and 85, assessing their bone density using scans taken at the start of the study and again about 10 years later.right up arrow Those who ran regularly maintained bone strength, and some even improved their density over time, while those who’d reduced training saw a decline in bone health.

7. Lower Risk of Chronic Disease This is thanks to running being linked to more regulated blood pressure, blood sugar, and body weight, Dr. Walrod says. And if it helps you hit the recommended benchmark of 150 minutes of weekly physical activity, you’ll decrease risk of some cancers, heart disease, and type 2 diabetes.right up arrow 

8. Living Longer According to a research review published in 2017, studies suggest runners have a 25 to 40 percent reduced risk of premature mortality and live approximately three years longer than nonrunners.

How to Get More Out of a Running Training

Here are some tips to help you figure out how you can increase the intensity of your running training:

1. Hire a running coach. Hiring a running coach for a few sessions to look at your technique can help you create a challenging-but-realistic plan to meet a specific goal you have.

2. Cross-train. Another way to get more out of your running isn’t through running at all, but cross-training. That involves working on strength (especially for the quadricep, hip, and glute muscles), flexibility, and range of motion. For example, you might do resistance training a couple days a week, or do another exercise like swimming or biking. “This will help you withstand the stress of running,” says Romanov. “That’s a large part of how you prevent injuries.”

3. Follow the 10 percent rule. Increase weekly running volume (cumulative distance) no more than 10 percent from one week to the next.right up arrow

4. Follow the “buildbuildrecover” model. Increase cumulative weekly distance about 10 to 15 percent week over week for two to three weeks. In week four, decrease mileage by 10 to 20 percent.

Common Running Injuries and How to Avoid Them

The most frequent injuries are:

- Iliotibial (IT) band syndrome 

- Runner’s knee 

- Shin splints 

- Stress fracture 

- Plantar fasciitis 

- Achilles tendonitis

- Kneecap pain

To reduce your risk, she suggests following an appropriate training plan, keeping up with strength training, doing proper warmups and cooldowns, and staying nourished and hydrated.

One last tip: Keep a running journal. Much of what happens with running is individualized, including mood changes, snacks that fuel you up, personal milestones, new goals, and even how you like your running shoes.

To use an apt analogy, think of running as a marathon, not a sprint — as you tweak different components to stay injury free and motivated for your next run, you’re likely to find it’s an activity that you’ll be happy you started.

Tips for Getting Started with Running

In many ways, running is as simple as it sounds, and we are innately wired to have the movement patterns we need to run. However, getting started with running isn’t just a matter of lacing up your running shoes and hitting the road — or at least that’s not the full extent of it. Because running is a high-impact activity, you need to progress slowly and build up your volume, mileage, and speed over time. If you’re not currently running, or are just starting out, consider the following helpful guidelines for a safe introduction and initiation into running.

1. Start with walking

Depending on your current fitness level, you may need to start out with walking. If you haven’t been active at all for quite some time, just walk the first week, increasing your distance and speed each day. If you’re hitting the gym or working out in other ways, you may be able to jump right into jogging, though many beginning running programs recommend interspersing walking breaks into your running over the first couple of weeks. Walking breaks give your heart and lungs a chance to relax a little and also change up the muscular demand on your legs. As you get fitter, reduce the frequency and duration of walking breaks.

2. Don’t push yourself too hard

It takes the muscles, bones, tendons, and ligaments longer to adapt to the stresses and impact of running than it does for your cardiovascular system to adapt to the aerobic demands. In other words, you may feel like you can keep going and do more miles from a breathing standpoint, but you should limit your mileage as you get started running to avoid overdoing it on your body and risking musculoskeletal injury. Many beginning runners become overly eager and end up sidelined with an injury in the first few weeks of training. This can be sidestepped with a conservative, gradual increase in distance and speed.

3. Get fitted for shoes

If you have the ability, it is highly recommended to visit a local running shop to get your gait analyzed. Shoe experts can recommend the best running shoes for your biomechanics to prevent injury.

4. Follow a plan

Consider following a running plan or program for beginners to ensure you ramp up your training safely and effectively.

5. Give your body a break

Be sure to take adequate rest days or opt for low-impact exercise on alternate days to reduce the impact and stress on your body as you build strength.

How to Keep Motivated in Running

When you start your running program, you'll probably feel excited and energized about your new commitment. But, you're likely to experience challenges along the way, which will test your motivation. There are a few common strategies that runners use to stay motivated. First, many runners join a group or find a running buddy. Different types of running groups appeal to different types of runners. Some groups run to train for a specific race, groups that focus on the social aspects of running, and even groups that run for charity or a common cause.

Another common strategy is to run with music. Listening to a great playlist can be a great way to stay energized, especially on long runs. However, keep in mind that using headphones during runs comes with a few pros and cons.

A significant drawback of running with headphones is that it limits your ability to hear noises around you and may put your safety at risk. It might be helpful to do some runs with headphones and some without.

You might also want to start a running journal. Keeping a training log helps you express your ups and downs during your running experience. It also becomes a great testimonial to the hard work that you've put in. On the days when you don't feel motivated, look at all that you've accomplished, and you might get the energy to exercise.

Lastly, fill your home, workspace, or social media feed with motivational running quotes. Simply surrounding yourself with talented runners' words can be uplifting and inspiring.

How to Find the Right Running Coach

Finding a running coach who is a good fit for you can take time and patience, but the payoff could be crossing the finish line at your next race. With most races on hold at the moment, now is actually a great time to look for a coach, since there is no pressure to find them right away. Use the following tips to help you find the best coach for you.

1. Know what you’re looking for

The most important thing when looking for a running coach is finding one whose training philosophy aligns with yours. This will require a bit of introspective work on your part. Think about your schedule, how much time you want to (or are able to) commit to training and what your specific goals are. When you hire a coach, you should be open to some new types of workouts and other changes (after all, you hired them because they’re the expert) but if you have a coach whose beliefs about training are completely different from your own, you likely won’t enjoy the process, which could ultimately affect your performance.

2. Check out qualifications

There are a lot of recreational running coaches who train athletes based on what they’ve learned through their years as a runner, and some of them are very good. That being said, if you’re really serious about hitting your performance goals, you may want to look for a coach who’s certified. In Canada, the NCCP (National Coaching Certification Program) is the most widely-recognized certification. If you’re not sure what credentials the coach you’re considering has, the easiest way to find out is simply to ask.

3. Ask around

Do any of your running buddies have a coach or know anyone who does? That is a great place to start looking, because you can ask the athlete questions about their experience, including how responsive or available the coach is, what a typical training plan looks like and what the rapport between the coach and the athlete is like. You can also try asking for referrals at your local running store, since they often have their own coaches and likely know many other coaches in your area as well. University coaches often take on other athletes outside of their varsity schedule, so that’s another place to look.

4. Interview, interview, interview

Don’t be afraid to meet with a potential coach (online if necessary) multiple times to assess whether you think they’ll be a good fit. This will give you plenty of opportunities to ask them questions and get a feel for whether you think the two of you will get along. We recommend meeting with multiple coaching candidates as well before making your selection.

5. Athletic success does not make a good coach

It takes a lot more than simply running fast, or even training athletes who run fast, to make a great coach. Accolades don’t guarantee that someone will coach with kindness, understanding and respect, and also doesn’t mean they’ll fit well with your running philosophy.

6. Consider cost

There are hobby coaches who do it for free simply because they love the sport, and there are professional coaches who charge a fee. Depending on your goals or your financial situation, a hobby coach may make the most sense, and there are plenty of great ones out there. That being said, a professional coach will bring more professionalism to the arrangement, which may be better for you if you can afford it.

7. Trust your gut

Your instinct and intuition should be your first gauge of whether or not a coach is right for you, and you’ll likely be able to determine that in your first couple of interactions. If something feels off when you’re first getting to know them, that’s OK — just keep looking. When you find the right coach, you’ll know.

 

Sources:

Coach Web

Everyday Health

The Manual

Umiami Health

Yard Athletics

Healthline

ASICS

Very Well Fit

Cleveland Clinic

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.