Are you putting in the long slow easy runs, track workouts, yet struggling in the marathon? If you are, you are missing out on a crucial piece. Zone 3 running. The “efficiency run” or “tempo run.”
While zone 2 has been receiving all the hype lately, the importance of zone 3 has not been getting enough attention. People call it the ‘grey zone’ and poo poo it. This is for a few reasons, mostly from being used inappropriately. Many runners run too hard too much vs keeping an easy or recovery run exactly what it is supposed to. So instead of using that recovery run, they get into a race mindset and enter zone 3 too often. And then are too fatigued to properly push threshold or V02 max training. So pretty much all runs end up being between easy and threshold, or the ‘grey zone’ and are not achieving desired benefits. Another reason: newer runners do not have the base aerobic system nor the strength in the tendons and soft tissues, which can result in poor results and injury.
But used appropriately, Zone 3 being “unimportant” is a myth. In fact, that is why elite runners train a lot of volume in Zone 3. It is why I accomplished my marathon goal, and ran to my best, a goal greater than any run pace chart said I could do, despite messing up my nutrition and taking in zero until 30km in. It is why marathon runners (and other road racers) I trained and followed zone 3 training appropriately, achieved their goals, often surpassing expectations. It is also why those who did not follow zone 3 properly and ran all their runs way too easy like a Sunday stroll, or raced every session, did not achieve their goals. Zone 3 is crucial for the road runner, especially for anyone trying to break a 4hr mark in the marathon. It requires patience and discipline, exactly what you need to achieve your best.
Here are some reasons why “Efficiency Run” is so important in helping you achieve your marathon goal.
You practice close to marathon pace. Pace training is crucial for many events, especially the marathon. This prepares your body for the mechanical stress it will undergo. It also trains your body to utilize similar energy as you will on race day, and trains both your body and brain’s ability to maintain a moderately hard effort for long periods of time – just like the demands of the marathon or other races. There is a reason that Kenyan elite marathoners are known for building a large majority of their runs into zone 3 (also called tempo or efficiency pace). If you run all of your runs too easy, come race day, you will not be physically nor mentally prepared. Conversely, if you run all your runs too hard and do not practice patience and discipline, you wil not be physically nor mentally prepared, more likely injured and / or burnt out. They say practice makes perfect. I prefer ‘perfect practice makes perfect.’
Efficiency running. While V02 max gets the sexy rave, we all have a ceiling limit. How do you get better? Becoming more efficient. And over time, this translates to getting faster not only at your goal race pace, but with your easier and harder runs. Rather than slogging along and making all runs too easy, or running too hard and ‘tight,’ you are training your body to be more efficient at your desired pace.
You are also better adapted to lactate clearing without the higher stresses of threshold training. Zone 3 sits just below threshold, so the body improves at processing and clearing lactate more efficiently. This is key especially for the marathon or half marathon, as you can sustain a faster speed without fatigue accumulation as quickly!
Are you intrigued? So What is Zone 3?
Zone 3 is, essentially, the higher aerobic zone. I call if a ‘feel good’ pace or efficiency run, running strong but manageable. A HR of 70-80% max or with an RPE scale, think of 6-7/10. It is where conversational pace becomes more difficult, but you could still talk in broken sentences. It is the pace that aligns with marathon effort (to half marathon depending on your fitness level) for majority of runners.
I personally think of this as ‘feel good’ pace – not into threshold yet not running too easy. For example, when I was a competitive triathlete, a weekly standard run was between 60 and 75min, warming into the first couple of miles into zone 3. If my HR was creeping at the upper end, I reduced it. I loved this run! Once warmed up, it was fun. I felt fast but relaxed. And not destroyed afterwards. Over weeks, I noticed my times getting faster at the same HR at both this zone and the zones above and below it. It is a great tester run without needing to recover and race or need a large amount of recovery time afterwards. Done consistently, you will also see paces at easier runs (zone 2) and higher threshold work get faster as well.
A couple of Zone 3 session examples:
Steady-state effort for 30-45min (after 10-15min warmup). The pace will feel easy earlier on, but slowly gets tougher, providing a useful stimulus for longer races.
Cruise tempos of 3-4 x 10-15min with 2-3min breaks between. This is a great introduction to tempo running, as a different stimulus or break from steady state sessions, and to develop some race-specific endurance, without excessive fatigue buildup with the more intensive intervals training. It also forces you to practice patience and the discipline of running what you are capable of, vs treating this as hard efforts. Over the repetitions, you will notice the pace becoming more difficult. If not, I always tell my athletes they can go a bit faster on the last one and make a note of that. Remember to start more conservatively and ideally, even or negative split!
To summarize, Zone 3 training is highly beneficial because it enhances run economy, aerobic efficiency and the ability to clear lactate, and the ability to hold a steady pace for longer durations that replicates race-day pacing and intensity. Used appropriately, a powerful tool in the runner’s box!
Setting process goals that help you reach your dream end goal.
As athletes, it is natural to dream big and think about the end goal. Whether that goal is qualifying for Boston, breaking three hours in the marathon, or simply completing your first 5K, having something to work toward can be incredibly motivating. These types of goals, often referred to as outcome goals, focus on the end result an athlete hopes to achieve. They give us direction and something exciting to strive for.
What is often missing, however, is the process of getting there.
Before we go any further, it’s helpful to understand that not all goals are created equal. Goals are generally broken into three categories: outcome goals, performance goals, and process goals. Each one serves a different purpose, and together they create a roadmap for success.
Outcome goals are the big-picture dreams. They’re the results you’re ultimately hoping to achieve, like qualifying for Boston, breaking three hours in the marathon, or finishing on the podium in your age group. These goals are exciting because they give you something to work toward, but they’re also the least within your control. Things like weather, course conditions, competition, or simply having an off day can all influence the outcome.
Performance goals bring the focus a little closer to home. Instead of comparing yourself to other runners, these goals are about improving your own performance. Maybe your goal is to run a personal best, hold a specific pace during a race, or finish stronger than you did in your last marathon. These goals are more controllable than outcome goals, but they can still be influenced by factors outside your control.
Then there are process goals, which are where the real magic happens. Process goals focus on the daily habits and actions that help you improve over time. They’re the workouts you complete, the strength sessions you don’t skip, the recovery you prioritize, and the fueling strategy you practice before race day. While these goals may not seem as exciting as chasing a finish time, they’re the ones that ultimately determine whether you’ll get there.
A simple way to think about it is this: your outcome goal is your destination, your performance goal tells you how you’re progressing, and your process goals are the step-by-step directions that get you there.
Goals in Action
Let’s say your dream is to qualify for the Boston Marathon. That’s your outcome goal. To do that, you may need to run a marathon in under 3:30, which becomes your performance goal. The process goals are everything you do consistently along the way—completing your long runs, practicing marathon pace workouts, strength training twice a week, dialing in your nutrition, and prioritizing recovery.
While it’s perfectly okay to dream big, the runners who make the most progress aren’t thinking about their finish time every single day. They’re focused on the small, controllable actions that gradually move them closer to that goal. Those daily choices may not feel glamorous, but over weeks and months of training, they’re what make the biggest difference.
Without focusing on the smaller steps between where you are today and your overarching goal, it’s easy to become discouraged. Progress rarely happens overnight, and if the only measure of success is whether you achieve your end goal, months of hard work can begin to feel insignificant. Instead, we want to set realistic process goals that act like the rungs of a ladder. Each goal builds upon the previous one, making progress feel manageable, sustainable, and ultimately more rewarding.
So, what does effective goal setting look like, and why is it so important?
One of the biggest benefits of process goals is that they help build confidence. Confidence isn’t something that suddenly appears on race morning—it develops throughout training. Every time you accomplish a small goal, you provide yourself with evidence that you’re capable of taking the next step.
For example, imagine your goal is to run a marathon at an 8:00 per mile pace. Rather than waiting until race day to find out if you can hold that pace, you gradually work toward it during training. Maybe your first goal is to complete two miles at marathon pace during a long run. A few weeks later, you progress to four miles, then six, and eventually longer sustained efforts. Each successful workout reinforces your belief that the goal is attainable. By the time you reach the starting line, you’ve already practiced running your goal pace multiple times, making it feel familiar rather than intimidating.
On the other hand, if an athlete attempts to run their goal pace for the very first time on race day and falls short, it can quickly become discouraging. That disappointment may lead them to question their fitness or lose confidence in themselves, even if they completed months of quality training. Process goals help eliminate much of that uncertainty by allowing athletes to build confidence gradually instead of placing all of the pressure on one performance.
In addition to building confidence, process goals give your training a sense of purpose. Training can sometimes feel repetitive, especially during long training cycles when race day still seems far away. It’s easy to lose sight of the bigger picture when you’re simply checking off workouts week after week.
By setting incremental goals throughout a training cycle, every workout becomes intentional. Instead of viewing a workout as “just another tempo run” or “another long run,” you begin to see it as an opportunity to accomplish a specific objective that moves you one step closer to your larger goal. These smaller milestones also provide regular opportunities to celebrate progress, which can help maintain motivation and reduce the risk of burnout.
Finally, process goals provide realistic check-ins and allow athletes to measure progress in ways that extend beyond race times. Progress doesn’t always mean running faster. Sometimes, success looks like becoming more consistent, improving recovery habits, or simply building a sustainable routine.
For example, an athlete who currently runs two days per week may have a long-term goal of consistently running three days each week. Rather than making that jump immediately, a process goal might be to run three days every other week for two months. Once that becomes comfortable and sustainable, the athlete can gradually transition to running three days every week.
This approach not only makes the goal feel more attainable, but it also increases the likelihood of long-term success. Instead of becoming overwhelmed by trying to change everything at once, the athlete builds confidence with each milestone and develops habits that are more likely to stick. Over time, those small, intentional steps add up to meaningful progress—and that’s exactly what effective goal setting is all about.
Ever heard the word “strides” and wondered, What exactly does that mean?
Been there.
Strides are one of those things that coaches talk about all the time, but if you’ve never done them before, it can be confusing. So let’s break them down.
What are Strides?
Strides are short bursts of faster running that you add into an easy run.
They’re usually around 15–30 seconds and should feel fast, but NOT like you’re sprinting for your life.
Think smooth, controlled, quick, and relaxed.
You’ll gradually speed up, hold that faster pace for a few seconds, then ease back into your normal easy pace.
The goal is to practice running fast without creating a ton of fatigue.
Why are Strides important?
They help improve your running economy.
Basically, they teach your body to run faster while staying efficient.
They help with leg turnover.
Strides are a great way to practice moving your legs quickly without needing to do a full-blown speed workout.
They help you practice good form.
When you’re running faster, you get to focus on staying tall, quick, and relaxed.
They make faster paces feel less foreign.
If you’re mostly running easy, strides give your body a little reminder of what it feels like to move quickly.
And one of my favorite things about strides?
They don’t take much time.
You can get the benefits from just a few 20-second efforts at the end of an easy run.
When should you be adding strides to your runs?
For most runners, I like adding strides 1–3x per week, usually at the end of an easy run.
For example:
45 min easy + 4–6 x 20 sec strides
You can also do them before a workout to get your legs moving and ready for faster running.
And if you’re in a training phase where you aren’t doing much speed work, strides are an easy way to keep some faster running in your routine without adding another hard workout.
One thing to remember:
Strides should NOT leave you exhausted.
You should finish them feeling like you could have gone faster if you needed to.
If you’ve never done strides before, start with 4 x 20 seconds after an easy run and see how your legs feel.
Sometimes you don’t need another hard workout. You just need a few quick, controlled bursts to remind your legs how to move fast.
Want to learn more about running or get a more structured approach to your training? I’d love to help!
Many, many problems in ultras are linked to fueling. TRR coach Ryan Sheehy gives three proactive strategies for being your best on race day, and in training.
A friend of mine kept cramping in ultras. Full-body, seize-up, day-ending cramps that DNF’d him race after race. He blamed his electrolytes and tinkered: more salt, extra magnesium, a new drink mix. The cramps kept coming. Then he stopped fiddling with electrolytes and just ate more carbs. More gels, more often. The cramping vanished, and he’s finished every ultra since. He’d spent three DNFs treating a fueling problem as a hydration problem.
That’s the trap. When something breaks late in a race, be it a cramp, a bonk, a stomach in revolt; we blame the nearest suspect and miss the real one. The real culprit is usually simple: you’re not fueling enough, and the systems that let you absorb that fuel aren’t dialed in. Fix that and your body stops falling apart at mile 80. Here’s how, across the three levers that matter: train the gut, hydrate properly, mitigate heat.
Train Your Gut
Your gut is a muscle, and like any muscle, it adapts to the load you hand it. Feed it 30 grams of carbs an hour in training and it will revolt when you demand 80 on race day. So train high. I target 90 g/hr in races and push 110 g/hr on my long runs and hard workouts, deliberately above what the race will ask for, so race day feels like a downshift. Build up to it though. Start about 12 weeks out and add roughly 10 g/hr a week rather than lurching to triple digits. Past roughly 60 g/hr, switch to multiple transportable carbs (a glucose-fructose blend), or your gut won’t be able to absorb effectively. Then get weird with it: pound a liter-plus of electrolyte fluid and head out for moderate work. Teach the gut to perform while it’s full and cranky. After a few weeks, “cranky” quietly becomes “unremarkable.”
And notice what I left out: real food. Through the marathon, and most of an ultra, fast carbs are the entire toolkit. Real food doesn’t need to enter your world until you’re running into the night, 100K and up, and even then it’s a pivot, not an upgrade. Make the switch when your body demands it (nausea, hunger) or you’ve got a specific job for it. At 2 a.m. I want something hot and salty, so ramen earns its spot.
Hydrate Properly
This is the one runners butcher, and it’s the hidden hand behind most “gel problems.” Under-salt your fluids and you don’t just risk cramps, you choke off carb absorption at the source. Sodium and glucose ride the same doorway into your bloodstream (a transporter called SGLT1); no sodium, no open door, and those carbs sit in your gut fermenting into nausea and worse. That “gel gut” you blamed? Usually an electrolyte deficit wearing a costume. So drink to a plan, not just to thirst, and pair every bottle with real sodium, think 500 to 1,000 mg an hour, more if you’re a heavy or salty sweater, plus potassium and magnesium to keep the whole system in balance. This holds from the marathon to the 100-miler; the longer you’re out there, the more a small hourly deficit compounds.
Mitigate Heat
You can nail every gram of carb and milligram of sodium and still detonate if you let your core cook. Once core temperature creeps past about 39°C (102°F), your gut lining literally goes leaky: blood shunts to your skin to shed heat, your intestines get starved, and everything you swallow turns against you. Acclimation and pacing help, but the most underrated tool once you’re running is embarrassingly simple: get wet and apply ice. Ice in the hat, down the shorts, clenched in each fist. Douse yourself at every aid station, before you feel like you need it. Keeping your core temp down keeps your gut intact, and an intact gut keeps your fuel moving. Cooling isn’t comfort, it’s fueling strategy.
Takeaway
Stop blaming the gels. That’s not your failing. In fact, they are your saving grace to a strong marathon or longer. But you have to set your body up to truly optimize them for your race. Work with a coach who has experience dialing in race-day nutrition and can get you set up for success in training.
Team RunRun coach Megan Plocher answers the questions about how long it takes to train for a marathon and the key points on how to do it. Let’s dive in!
There’s nothing quite like signing up for your first marathon.
You only get one first marathon, after all.
One minute you’re clicking “confirm registration.” Next, you’re telling everyone you know that you’re officially training for a marathon.
And then it hits you.
Oh. I actually have to train for a marathon.
So how long does it really take?
The honest answer is: it depends
Your timeline comes down to your fitness level, training age, injury history, and goals. Are you trying to finish, PR, or qualify for Boston (BQ)? Each one requires a different approach.
How Long Should You Train for a Marathon?
Marathon Training for Beginners and First-Time Marathoners (16–24+ Weeks)
If you are newer to running, getting marathon-ready can realistically take 6 to 12 months. That time is not all “marathon training”, it’s about building a base so your body can safely handle 26.2 miles.
For most beginners, progress looks something like this: run walk → consistent running → 5K → 10K → half marathon → marathon
If this is your first marathon and you are already running consistently 3 to 4 times per week, plan on 20 to 24+ weeks of structured training.
The early phase matters just as much as the marathon block itself. The first 5 to 8 weeks should focus heavily on base building. That means running three to four days per week at an easy, conversational pace while gradually increasing volume and durability.
Marathon Training for Intermediate Runners (16–20 Weeks)
If you already have a solid running base or a few half marathons under your belt, a 16 to 20 week marathon block is typically ideal.
This length of training gives enough time to build endurance gradually, introduce structured workouts like tempo, threshold, and marathon pace work, and develop long runs in a controlled and intentional way. It also helps reduce injury risk by avoiding sudden spikes in volume or intensity while still allowing meaningful progression.
At this level, the biggest challenge is usually patience. Fitness does not come from forcing every workout to feel hard, but from stacking consistent weeks of training over time.
By the end of the block, long runs should feel steady and controlled, and goal marathon pace should feel familiar and repeatable rather than something you are forcing.
Marathon Training for Experienced Runners (12–16 Weeks)
If you train consistently year-round and have completed multiple marathons, a 12 to 16 week cycle is often enough to peak for race day.
At this stage, fitness is already in place. Training shifts away from building from scratch and toward sharpening and refining what you already have. Key sessions focus on improving aerobic efficiency, strengthening lactate threshold, making marathon pace feel smooth and sustainable, and practicing race execution including fueling, pacing, and mental control.
Long runs often include marathon pace segments or rehearsing race conditions rather than just accumulating mileage.
Extending a marathon block too long at this level can actually work against you. Excessively long marathon blocks can increase accumulated fatigue and push athletes into a state of overreaching rather than productive adaptation. A focused 12 to 16 week block is usually the sweet spot for building fitness without doing too much.
How Do You Train for Marathon?
Marathons are not a speed test. It’s an endurance event that rewards patience and consistency more than anything else.
Most of your success comes from building your aerobic system, not from hard workouts that look impressive on Strava.
Here is what actually matters:
Easy Runs (Base of Marathon Training)
Easy runs are the foundation of marathon training. They should make up 80 to 90 percent of your weekly mileage.
They should feel conversational and, at times, almost too easy.
Run slow to run fast. Trust the process
Long Runs (Marathon-Specific Endurance)
Long runs are where marathon training starts to feel real.
They build endurance, mental strength, and teach your body how to stay efficient under fatigue. Most runners progress from 8 to 10 miles up to 18 to 22 miles depending on experience and goals.
Think of long runs as dress rehearsals for race day. This is where you practice fueling, pacing, gear, and mindset.
Speed Workouts (Marathon Fitness Support)
Tempo Runs, threshold work, marathon pace efforts, and hill sessions all help improve efficiency and make your goal pace feel more natural.
These workouts support your marathon, but they do not replace aerobic development.
Strength Training for Runners
Most runners underestimate or hate strength training. And don’t worry you are not alone!
Every step you take while running puts roughly 2.5 to 3 times your body weight through your system. Strength training helps build stronger tendons, bones, and muscles so your body can handle that load.
Think of it as armor for your marathon.
Cross Training
Cycling, swimming, elliptical, yoga, and mobility work all build your aerobic system without added impact.
For injury prone runners, replacing a run day with cross training can be a smart way to stay consistent while reducing stress on the body. Your heart doesn’t know whether you are running or swimming, both build aerobic fitness.
Fueling for Marathon Training
Training is the time to figure out what your stomach can tolerate and how much fuel you actually need on race day.
Experiment with different gels, hydration, and timing so nothing is new on race day. Every runner responds differently, so practice is key. I recommend checking out the feed.com and buying a few different gels to figure out what works best for you! Remember everyone is different.
Signs You Are Ready to Start Marathon Training
Before signing up for a marathon, be honest with yourself:
Can I run 3 to 4 times per week consistently? Have I built a few months of steady easy running? Do I have time each week to commit to training? Can I comfortably run 8 to 10 miles? Am I willing to prioritize sleep, nutrition, and recovery?
If most of these are yes, you are likely ready to begin marathon training.
The Bottom Line
There is no one size fits all timeline for marathon training.
It depends on your background, goals, and consistency.
Here is a simple breakdown:
New runners: 24 to 52 weeks 5K base: 20 to 24+ weeks 10K base: 16 to 20+ weeks Half marathon base: 12 to 16 weeks Experienced runners: 10 to 16 weeks
If you want a structured approach or you’re not totally sure where to start, I coach runners through this exact process here: TRR Coach Megan Plocher
Coach Megan at the finish line of the 2024 Honolulu Marathon
If you stand still and listen at any finish line, or scroll through your strava feed you’ll hear and see all sorts of reasons people feel they did not meet their goal.
Bad weather. Illness. Work stress. Family obligations. Injury. Bad coaching. Poor race day execution. Life.
And sure, sometimes those things do play a role. But more often than we like to admit, the real culprit isn’t out there, it’s inside. It’s not the circumstances. It’s the lack of honesty.
Ok Ok, let’s be clear, I am not calling people liars. A liar is someone who intentionally misrepresents the truth. In this case, I am referring to a deeper personal level of truth that may be hidden behind a personal blindspot. It happens!
Before training even begins, I ask athletes a few key questions.
1. How much time can you really commit each week? A true response goes a long way when building a plan. If a coach thinks they have seven days to work with, but you end up averaging three or four, things go sour quickly. Not only are you undertrained, but we could also be opening the door to injury from trying to “make up” for missed work. It’s not about judgment—it’s about reality.
2. Does your available time align with your goal? If you’re training for a marathon but only have 2 – 3 days a week, let’s talk about whether that’s realistic or if there’s a better-suited goal that fits your life right now. This isn’t about lowering the bar. It’s about setting you up for success, not frustration or burnout. Remember: this is supposed to be fun.
3. Can you be consistent? Are you able to hit 90–95% of the workouts over a cycle? You’ll miss one or two here and there, that’s life. But consistency is where the magic happens. If the answer is no, let’s find a path you can stick with. One that supports your life, not competes with it.
4. Do you really want to achieve this goal—or do you just like the idea of it? Two years ago, I was sure I wanted to get back into full-distance (Iron) triathlon. The truth? I liked the thought of it more than the reality. I liked the image, the idea, the finish line in my head but I didn’t want to commit to the training required. I realised this after I restarted my training. That kind of honesty saved me a lot of frustration. So, for now at least, that chapter’s closed and my time, energy, and focus are better spent on other priorities, like my family. That doesn’t make it a failure. It makes it real.
Most of the excuses we give have a root system.
They might look like external causes of injury, missed workouts, overtraining or burnout but when you dig a little deeper, and you’ll often find that they trace back to one thing: The failure to be honest.
Honest about needing a break. Honest about trying to do too much. Honest about not really wanting this goal as much as you said you did. Honest about the fact that life is pulling in other directions, and you need to shift expectations.
And that’s okay. Honesty doesn’t mean quitting. It means clarity. It means we adjust before things break. It means we train smarter, not harder. It means we stop wasting time chasing someone else’s version of success.
What does honesty look like in practice?
It’s acknowledging that we might have a blind spot when it comes to ourselves and our training.
It looks like saying, “I just don’t have the bandwidth right now.”
Or, “I need to train for health, not performance.”
Or even, “I thought I wanted this, but maybe I don’t.”
It also looks like saying, “Yes I want this. And I’m ready to do the work.”
Either answer is valid. Both require courage.
As a coach, I try to create space for that kind of honesty from day one. Because the goal isn’t just to hit a pace or finish a race. The real win is learning to know yourself better through the process.
And it starts with a single question: Am I being honest with myself?
Corey Turnbull is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
For runners in the northern hemisphere, winter training brings its own challenges: decreased sunlight, cold, as well as the misery of getting on the treadmill “dread mill”, to name a few. Read on for some tips and techniques to rekindle your motivation to keep going or get back on the bus!
A running group training together in winter.
Motivation Tips for Winter Training:
1. Find a run group to join for winter training.
A running group can not only increase safety with the shorter, darker winter days, but knowing others are waiting to run with you holds you accountable. Your group run offers you consistent motivation as you work towards your goals alongside other runners. They also offer additional benefits: reducing stress and improving mental health.
2. Sign up for a spring race.
Having a target goal on the calendar can help you stay focused and committed to winter training, even in the cold.
3. Participating in a winter challenge.
Reach out to your local run club or start a challenge for yourself with some running friends. Setting smaller weekly challenges can make training for an upcoming race or maintaining fitness during the winter months more attainable. A small celebration at the end of the challenge, or even weekly, is a great reward and a good reason to get together with fellow runners.
Preparation Tips for Winter Training:
One easy way to make winter running miserable is to be ill prepared. Instead, before heading outdoors for your winter training run, double check you are ready.
A runner dressed for well for winter running in cold and snowy conditions.
Start slowly. If you aren’t used to winter running, starting with shorter exposures can help you become more comfortable with the different environments.
Double check the forecast. You don’t want any surprise changes in the forecast while you are out.
Share your plans. Decide a running route and let someone know. Above all, safety first!
Choose the time of day. Sunlight is limited, and daylight disappears fast, so make sure to have a headlamp and reflective gear if you are going to be out in the dark.
Dress appropriately. Choose clothing and shoes for the outdoors. Making sure you have appropriate layers of clothing – including base layers, hat, gloves – as well as shoes with good traction, will help make your running more enjoyable.
Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, helping athletes balance a busy life while working toward their personal goals.
And Why Your Pace Doesn’t Have to Dictate Your Experiences or Achievements
It’s hard not to get in your head when you’re alone for a whole race – and not because you’re out at the front, but because you’re at the back of the pack.
Allie running at the back of the pack, and enjoying it!
A back of the pack perspective
In a world obsessed with being the best – the fastest, strongest, best dressed – it’s hard not to get caught up in the comparison game. The running world can be no exception. Pace-focused and speed-obsessed running goals can start to weasel themselves into your head, despite surrounding yourself with a back-of-the-pack friendly feed and no-pressure races. Thoughts like “What am I even doing?” and “Am I even good at this?” start to become louder and louder the farther away the rest of the group gets. It’s easy to spiral. It’s easy to let self doubt completely take over.
The power of belief in belonging
Allie at the finish of her race after running her own pace.
But do you want to know what’s harder than being at the back of the pack? Believing in yourself. Believing that you’re worthy despite your pace or what you look like doing it. And believing when you start to run your own race and take pride in your own accomplishments, a whole new world is unlocked. All of that self-imposed pressure and inevitable comparison-fueled disappointment, is replaced with pride, confidence and JOY. You start having fun, waving at fellow runners, and feeling the sense of accomplishment that only completing a uniquely difficult race can bring.
There’s more to running that PR’s and placings
It can be an amazing feeling reaching a new PR or finally nailing that negative split you’ve been working towards. But don’t let that be your only focus. Appreciating the training and racing experience in its entirety can give you an entirely different perspective on running, even if you’re at the back of the pack. YOU get yourself to the start line. And you can get yourself to the finish line, too. Sometimes it just might look a little different than you expected.
Allie Smith is a Massachusetts-based coach with Team RunRun. Her passion is helping the everyday athlete have fun, build confidence, and fall in love with running! She works with beginners just starting out, helping them fit running into busy lifestyles while finding joy.
Cleared at 6 Weeks Postpartum—But Am I Ready to Run?
Mom of 3 and TRR Coach Amanda Hamilton is documenting her return to running postpartum journey here on the Team RunRun blog. This is journal entry #1 in a multi-part series.
TRR Coach Amanda Hamilton next to a running track with her newborn daughter.
Before we dive in, keep in mind that neither Amanda Hamilton nor the TRR team are medical professionals. There exists a wide range of conflicting advice concerning returning to running, so always consult your own providers. The article below is just meant to share one runner’s experience.
6 Weeks Postpartum (and Beyond)
September 4th marks 6.5 weeks since I gave birth to my third daughter. The topic of returning to running postpartum is on my mind. Typically, your provider (obstetrician or midwife) will see you at the 6-week mark to assess your physical readiness to exercise. Having recently had my 6-week appointment and passing all their checks, I am now “medically cleared” to do any movement/workouts that I feel comfortable with. But what does that really mean for me? Am I ready to run?
Not quite. This will be my third time returning to running after a baby, and I’ve learned a lot from my past two experiences. While recommendations and timelines vary widely, most pelvic floor physical therapists — whom I would consider to be the experts in this area — recommend waiting until the 12-week mark before returning to running.
Pelvic Floor Physical Therapy: A Must for New Moms
In many European countries, pelvic floor physical therapy is the gold standard in postpartum recovery and included in the typical care plan. Unfortunately, in the United States, this care is less common, and a lot of women don’t know they even exists. Once you know, however, you can search for a local provider, and try to prioritize seeing someone in person. For some, you will have to pay out-of-pocket, whereas others take insurance (and you may only have a small co-payment). Fortunately, I found out about pelvic floor physical therapy (PT) after my first baby. As a result, I’ve been seeing a wonderful physical therapist on and off since then.
Expecting and Empowered’s Instagram page with pelvic floor physical therapy resources.
Virtual Pelvic Floor Physical Therapy Resources
If you are unable to get in to see someone in person, here are my favorite evidence-based, pelvic floor resources:
Expecting and Empowered (E&E): “Two sisters on a mission to empower all women to thrive both physically and mentally throughout their pregnancy and postpartum journeys.” One of the sisters/founders is a pelvic floor physical therapist, and applied her expertise to their at-home workout app. The app includes a test that assesses your readiness to return to running. I utilized this test after my first baby and found it very useful. In addition to the app (which you have to pay for, though they do offer a free 7-day trial), E&E has a lot of free resources available on their Instagram account.
Dr. Mae Hughes: Dr. Hughes is a Doctor of Physical Therapy and certified pelvic floor specialist based in Nashville, Tennessee. She is another great follow on Instagram, with a lot of helpful videos, FAQs, etc. Similar to E&E, Dr. Hughes has created her own “Run Readiness Checklist”. She will send it to you via email for free.
As both Expecting & Empowered and Dr. Mae Hughes will frequently remind their followers, clinical expertise and scientific evidence indicate best outcomes for women who wait at least 12 weeks post-baby before returning to running. This 2022 article from the International Journal of Sports Physical Therapy titled “Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport” is frequently cited by PTs and worth a read in its entirety if you have a deeper interest in this subject area. The article includes helpful tables with week-by-week benchmarks.
Waiting to Run Postpartum: Coping Strategies for Impatient Runners
Coach Amanda and her family at the beach.
If you thought waiting until your 6-week check up to return to running postpartum was long enough, a 12-week wait is going to feel endless. The good news is that no one is advocating for 12 weeks of rest. Everyone is different, but I can share what has been helping me during this period.
Physically, two of the best things for me have been diaphragmatic breathing and walking. I have also prioritized recovery services like massage and sauna. Mentally, the wait to return to running can be even tougher! I have maintained excitement, optimism, and motivation by ensuring I have specific things to look forward to when I return. For me, this has meant planning my upcoming race calendar and signing up for my next few races (a 5K in January, 10K in February, and a half marathon in late April). In addition, I bought some new running apparel that I am holding on to for my return, and I’m looking forward to wearing! Lastly, I’ve been curating a “return to running” Spotify playlist over the past few weeks. (I’m accepting song suggestions if anyone would like to contribute!)
I will be continuing to document my return to running postpartum in these journal entries. Expect more from me around the 12-week mark. Thanks for following along!
Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running, and she’s excited to help both beginner and intermediate runners achieve their goals.
How the ActivityTracker app can help runners stay consistent and connected to their goals.
ActivityTracker app screen on an Apple Watch.
We are surrounded by distractions in our day-to-day life that can push fitness goals to the wayside: that’s where the ActivityTracker app comes in! Your personal accountability partner in your pocket, ActivityTracker helps you stay consistent and progressing towards your goals. Here’s how:
1. Real-Time Feedback
ActivityTracker uses your phone or Apple Watch to monitor your steps, distance, active minutes, and heart rate. The real-time feedback from the app can be particularly useful for those just starting out to understand their movement habits. Similarly for coaches, the app allows them to see a wide variety of their athletes’ metrics.
2. Visualizing Progress
Let’s be honest, tracking your progress over time can be motivating. Daily and weekly charts, monthly mileage goals, and habit streaks make fitness more tangible and rewarding. The ActivityTracker app is very user friendly, with a clean interface that makes tracking activities a breeze–even for those who are not very tech savvy!
3. Goal Setting and Accountability
You can set a variety of daily and weekly goals: steps, calorie targets, distance covered, and more. ActivityTracker also offers reminders to help you stay active. Personally, I think this feature is awesome–especially for those who are tied to a desk for work–prompting you to get up and move in order to stay on track with your goals.
Screenshots from the ActivityTracker app.
4. Workout Tracking
As the name “activity tracker” implies, you’re able to log your walks, runs, hikes, and bike rides with ease. The app seamlessly integrates with Apple Health and Apple Watch, as well as providing its own in-app tracking feature to collect workout data and log your fitness.
5. Injury Prevention Through ActivityTracker Trends
One of the most beneficial parts of the ActivityTracker app is the ability to see your trend data. By evaluating your workout history and trends, you can get a look at whether you might be under or overtraining. For example, you might notice a link between days you strength train and days you don’t hit your step count or distance goals. Or perhaps you see that after a rest day, your daily step count is through the roof!
Not only do you see activity patterns for the past few days and weeks, the app gives you trends over months and years! If you develop an injury, you can easily look back through your workouts and activity trends for the past weeks and months prior, allowing you to identify potential contributing factors. This may include jumps in weekly mileage or step count, additional training sessions, intensity increases, and more.
In addition, the historical trend data is also great for those who want to see their progress, providing a visual representation of where you started and how far you’ve come.
ActivityTracker App: Final Thoughts
To summarize, the ActivityTracker app isn’t about being perfect—it’s about being present. It helps you stay engaged and motivated with your goals, and build momentum one day at a time. Whether you’re a casual walker or an avid runner, using the activity tracker could be the smartest way to stay in motion and keep the motivation to continue chasing big goals!
Jake Eckberg is a coach with Team RunRun based in Pittsburgh, Pennsylvania. He helps runners of all levels train for distances from the 5K to ultra marathon distances, through the pillars of consistency, growth, mental toughness, injury prevention, and recovery.
How to save time and distance in races by understanding tangents.
Team RunRun athlete running the tangents at the Chicago Marathon.
Are you Adding Unnecessary Distance (and Time) to your Races?
Ever crossed the finish line of a marathon only to realize your watch reads 26.6 miles instead of 26.2? That extra 0.4 miles might not look like much on paper, but on race day, it can mean minutes tacked onto your time. And if you’re chasing a personal best—or even a Boston-qualifying standard—every second counts.
GPS errors aside, that extra distance often comes down to not running the most efficient line. Maybe you’ve heard the phrase “run the tangents” but didn’t know exactly what it meant: read on, you’re about to learn!
What Does it Mean to Run the Tangents?
Running the tangents simply means following the shortest possible path around a course, especially when it curves or turns. It’s all about minimizing unnecessary distance by taking the most direct line from Point A to Point B, such as the start line to the finish line of a race.
While it sounds simple, it’s something many runners overlook in the excitement of race day—and it can cost them.
Courses are measured along the shortest possible route. That means weaving wide around corners adds distance—just like running around the outside of a track lane instead of staying in lane one.
Think of a road that curves to the left. If you stay on the outside edge of the bend, you’re running farther than someone hugging the inside. Multiply that by dozens of turns over the length of a half or full marathon, and you might run an extra quarter to half of a mile. That’s free distance—and time—you’re giving away.
How to Run the Tangents
Running the tangents doesn’t mean cutting corners or breaking course rules. It means staying mindful and strategic as you move through the course from the start to finish. And for those wondering, it is a perfectly acceptable strategy that the pros harness in every race, and you should too!
Here are a few ways to improve:
In training:
Practice running efficient lines. On your long runs or routes with curves, get used to spotting and running the straightest line possible. Make it second nature.
Before the race:
Study the course map. Identify turns, loops, or sections where you might need to adjust your line.
On race day:
Look ahead. Don’t just react to a curve once you’re in it. Keep your eyes forward so you can anticipate and run the cleanest line.
Avoid drifting with the pack. Runners often spread out and take wide turns—don’t blindly follow.
Chicago Marathon course map.
Go Faster, not Further!
The good news is that running the tangents doesn’t require more fitness or effort—just a little awareness. And that bit of additional awareness can be the difference between almost hitting your goal and crushing it.
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!
6 weeks, 1 self-experiment, 0 planned rest days—here’s what happened.
As a coach, I believe in prescribing rest days. Adaptation happens during rest. Your body needs a break and you come back stronger. I believe this. However, when Team RunRun Editor-in-Chief, Ruby Wyles, asked me to write a piece on rest days, I got a facetious smirk on my face and decided to do some self-experimentation. I’m an ultrarunner so, of course, I’m going to push the limits and reevaluate beliefs of what is possible and what is best.
What would happen if I just didn’t have any rest days? How would my body feel? Would I get stronger and faster, or would I break down? How long would it take me to adapt? I’m not training for any specific race or adventure right now, so let’s just have fun and see. I mean, I love running and moving. It sounded amazing to do it every day.
Sample training plan with rest days removed.
Disclaimer: This is an experiment of one. I do not encourage my athletes to do this. I give them rest days. At least one if not two per week. I also give them two or three rest days after peak training efforts (e.g. a 50 miler while training for a 100 miler). I’m just having fun here, seeing what happens and reporting back.
Setting Up the “No Days Off” Experiment
I’m more a “send it and see what happens” type of athlete, but for this I thought I should have some expectations set up. This is what my brainstorm sheet of paper says:
Take a rest day when you need it but make it floating (i.e. not having a set rest day or structure to when to take one).
You don’t need to run every day. Cross training works too.
Give yourself some time to adapt to the experiment.
Do this for 6 weeks and reevaluate.
How are you going to measure your success or adaptation?
Sign up for a race?
Strava segment over and over again?
Personal narrative?
TRR Coach Ryan Williams running on trails.
No Days Off: Weeks 1 & 2
I stretched myself during this time. Week 1 started with four days in a row of running, and just having a floating rest day based on how I was feeling. I felt like this really gave me a lot of control. Previously, I’ve had rest days where I am beat up and need it, but I’ve also had days where I felt like I could go back out there.
During these first two weeks, I had a particularly challenging back-to-back weekend of running but, surprisingly, on Monday I felt great! So, I got back out there again and pushed the rest day to Tuesday. That said, I did notice during this block that I was feeling really tired. I needed more sleep than usual, but mentally I was always ready to get out and run. I also didn’t notice a big change in my need to fuel. My legs were tired, but I just kept that floating rest day every four to five days. It didn’t feel sustainable right away, but it was fine for the purpose of this experiment. And we’re just getting started, right? No need to be concerned. Onwards and upwards!
No Days Off: Weeks 3 & 4
Bring on the bike; active recovery here we go! Introducing mountain biking, riding the indoor bike trainer, and road cycling has been a game changer for me. If my legs are tired, cycling helps flush out whatever fatigue is there so I can show up stronger for running the next day. Basically, on active recovery days, I’m just doing whatever I feel like that day.
Over the past ten days, I’ve mixed in trail and road running with indoor and road cycling, mountain biking, uphill treadmill hikes and runs, fatiguing hill repeats, easy aerobic days, tempo runs and more! I feel like Courtney Dauwalter out there (other than the massive talent differential between us) because I’m just doing what I feel like in the moment, whatever brings me joy. It feels really freeing and I’m moving for at least an hour every day. Now my body is craving it.
The one rest day I tried to take in this block did not start off so well. I felt super tired and irritable. I’ll admit, I could resist going out in the afternoon to reset, and afterwards my energy came flooding back. During this period, I certainly wasn’t getting as much sleep as I’d like–or is optimal–( I also have a three-year-old daughter so…) but when I hit the pillow, I am out hard. Nutrition wise, I ate a lot, but it felt appropriate for the work I put in. Overall, my legs were a bit tired, but they also just felt so strong at the same time.
No Days Off: Weeks 5 & 6
I decided to do a longer, adventure run on a local trail loop as a pseudo test: the Reservoir Run Test, and I didn’t plan a rest day leading up to it. I was coming to the end of my experiment, so I thought I’d simply throw it in the mix and see what happened. However, if I felt that I needed to rest beforehand, I’d do it, but otherwise the plan was to just cruise right into it.
TRR Coach Ryan Williams running the reservoir loop.
At this point, I was still floating rest days while mixing in cross training and other forms of active recovery. On average, I was probably going six days straight without a break. Unfortunately, I began to question whether I could trust myself with rest. Afterall, I’m an ultrarunner, I’m used to pushing into areas of discomfort. Can I be trusted with making responsible decisions about my need for rest? Or have I told my internal governor to “take a hike” so many times that it’s hesitant to even check in with me about needing a rest?
No Days Off: Reservoir Run Test
The reservoir loop is about 25 miles with 5000 feet of vert on overgrown bridle trails and fire roads. It’s hard and there are no refuel options, requiring you to carry all of your fuel from the start. Traversing these unmaintained trails is a true adventure run. In the end, I took a rest day before, but that was preceded by days of trail running prior.
I started the loop in the dark. I did not feel rested, and far from fresh. Then, around mile 20, I started to get some unfamiliar fatigue in my feet. My body just didn’t feel like it should have. While this is a hard loop, I still didn’t feel adequately prepped for the run. My volume had been there, but I sensed my legs were pretty beat up, and I started to get some pain in my right foot.
I finished, but not in a very happy way. This loop was way too hard, far harder than it should’ve been. While I got away with stacking shorter runs day after day, when I stepped up to the longer, more intense effort–one I had previously been used to–my body just wasn’t there the way I had hoped and expected it to be; I felt like I was pushing my body too much.
Takeaways and What I Learned
In the month since my experiment, I’ve just been mountain biking and running a few days a week; nothing too serious. Unfortunately, my right foot is still sensitive, so I’m prioritizing rehab and recovery in order to prepare for a big fall racing season. So, I have planned rest days now.
TRR Editor-in-Chief, Ruby Wyles, embracing a rest day on the couch!
My personality loves being free and untethered. Floating rest days were very freeing, and I felt like I had a sense of control over where things were going. But upon reflection, I just don’t think I can trust myself to make the best decisions about my rest and recovery needs.
I wasn’t coached during this experiment, and I feel like I needed someone to tell me to take a break. My ultrarunning background is just going to keep me pushing forward until I really need a rest–forced through injuries or illness. I don’t think the floating rest days (or lack thereof) caused me to show up at my best, nor set me up for longevity moving forward. Since one of my main goals for me and my athletes is longevity in the sport, I’ve learned that I need something or someone to hold me accountable for giving my body permission to rest.
After reflecting on this experiment, I’m not confident in my ability to control my own rest days. I need to have them scheduled and then strictly adhere to the plan, or I need a coach to evaluate how I’m doing and be in charge of the floating rest days for me.
If you find yourself resonating here, it might be time to get a coach. Check out Team RunRun here, they have a coach for every runner, no matter your age, ability, budget, or goals.
Final Thoughts on Rest Days
Rest days are a great topic to discuss with your coach. This article from Running Warehouse details why they are powerful tools. They most certainly aren’t a step backwards. Hold yourself accountable to taking care of your body and your mind, and realize that, like me, you might think you know best, but we all have blind spots.
Albert Einstein wisely said “we cannot solve problems with the same thinking we used when we created them.”
Happy trails and happy rest days!
Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon.
A deeper look at how AI-powered running apps can be more harmful than helpful.
Picture this: You’re inspired to start running — maybe a friend gets into the sport, or you cheer on strangers at a local race. Either way, something clicks and you think to yourself, “I want to do this”.
Example of an AI running app, Runna. PC: runna.com
But where do you start?
Like many newer runners, maybe you grab your phone and download an app like Runna, Strava, or Garmin Connect. These AI running apps promise optimized plans and data-driven insights. All you have to do is choose a distance and a goal and, ta da, your training plan awaits!
But there’s a catch. If you’re new to running, you might not have a clear sense of what a realistic goal looks like. That can lead you to follow a plan with too much intensity, or pacing that’s simply too fast for where you’re at — leaving you, at best, frustrated and, at worst, injured.
Beyond Injuries: What AI Running Apps Miss
This disconnect between what an app prescribes and what your body is ready for isn’t hypothetical — it’s real. And it’s something I hear often from athletes who come to me after getting injured or feeling burnt out. Many of them started with the best of intentions, excited to follow a plan and see progress. But over time, they began to notice something wasn’t quite right.
The experiences they’ve shared with me speaks volumes:
“I felt that the training was either very mild or incredibly intense. No in between.”
“I pushed myself too hard, too fast.”
“I found that some of the plans progressed too quickly for me.”
So where does that leave these runners?
Too often, it leaves them frustrated, injured, and wondering what they did wrong. In reality, these runners were just following the plan they were given. They did what the app told them to do. But the app didn’t know anything about them beyond a goal time or a goal distance. It didn’t know their background, stress levels, family commitments, or how they were feeling on any given day.
The Reason Personalized Coaching Wins
For many runners, that experience becomes the turning point — the moment they realize they don’t just need a plan, they need a plan that’s right for them. That’s when they choose to work with a coach — not for a cookie-cutter schedule, but for a personalized approach that adapts to their needs.
Working with a coach can help runners:
Set realistic, achievable goals
Adjust their training when life gets busy
Know when to push — and when to pull back
Whether it’s navigating a missed run, working through a tough workout, managing fatigue, or addressing a niggle before it turns into an injury, having a coach means having someone who sees the whole picture — not just the data, but the person behind it.
Because while metrics like pace, distance, and heart rate can tell part of the story, they don’t capture everything. They can’t pick up on doubt, fatigue, or the mental battles an athlete might be waging with themselves — factors that can impact a run just as much, if not more, than the numbers on a watch.
An athlete and coach have a 1:1 coaching conversation.
Why Runners Are Ditching the AI Apps for 1:1 Coaches
That’s where real, two-way conversations become invaluable. Having someone you can turn to — to ask questions, voice concerns, and to openly share what you’re thinking and feeling in real time becomes a powerful form of qualitative data that no algorithm can replicate.
Anyone who’s ever read the ‘Athlete Intelligence’ on their Strava run knows that the feedback from AI often falls flat or is one-dimensional. It simply cannot compare to the feedback a coach can provide, whether it’s through text, email, or by hopping on a call and actually hearing their voice.
At the end of the day, running is personal — and your training should be, too. While AI-powered running apps can offer some semblance of personalization, they can’t replace the insight, flexibility, and support that come from working with a coach who understands you as a whole person. Your life isn’t a static spreadsheet, and neither should your training plan.
Where an app sees numbers, a coach sees nuance.
Where an app pushes you to stick to the plan, a coach helps you adapt the plan.
Where an app reacts, a coach anticipates.
Next Steps for Faster, Injury-Free Running
Whether you’re a beginner taking your first steps into running, aiming for a Boston Marathon qualifying time, or dipping your toes into the ultra running world, Team RunRun has a coach for you. With over 200 coaches at every experience and price level, let us help you avoid the pitfalls of AI running apps. View our coaches here and get started today!
Elaina Raponi is a coach with Team RunRun based in Kingston, Ontario. Elaina loves helping athletes of all abilities and experiences achieve their goals, while finding confidence and joy in the process!
If you’re reading this, I’m assuming you want to actually improve your running or, as is the case with a coach or friend, help another runner improve. This is the article for you.
Let’s get this out of the way: stock running plans aren’t cutting it anymore.
Sure, they’re accessible. Sometimes free. They look neat, pre-packaged, and “official.” But if you’ve ever felt confused mid training, plateaued in performance, or suffered an injury that “shouldn’t have happened,” then you’ve experienced what many runners discover too late: one-size-fits-all training plans rarely fit anyone well.
Two runners with Team RunRun coaches who write them unique and personalized plans.
If you’re serious about improving–whether it’s chasing your first 5K, qualifying for Boston, or anything in between–it’s time to rethink your approach and consider what happens when your plan actually fits you.
The Illusion of Personalization in Stock Plans
Stock plans try to offer simplicity: pick your race, plug in your finish time goal, and boom, here’s your 12-week roadmap! The problem: you’re not a spreadsheet. You’re not a series of formulaic, quantitative data that an algorithm can detect and use to optimize your training. You’re a human being with a unique history, schedule, stress levels, strengths, weaknesses, and recovery curve.
Stock plans can’t possibly account for:
Injury history
Work, family, and life demands
Other external stressors
Variation in recovery ability and training adaptations
Your natural pacing skill
Sleep, nutrition, health
The result? You attempt to force your life into a plan, rather than fitting your plan into your life.
Short-term, this might work for you and you may see results. Long-term, however, life interferes and any number of the above factors make strictly adhering to the stock plan, at best, challenging, if not impossible. Your progress stalls, motivation drops, and the goals you set for yourself now seem totally out of reach.
Real Coaching = Real Results
When you work 1-on-1 with a running coach, the difference is immediate and powerful. You’re no longer a name on a download list. Instead, you’re a person whose training plan evolves as you do.
What personalized online coaching actually delivers:
Customized plans built for just you, not mass-produced
Ongoing adjustments based on feedback, fatigue, or surprise life events
Direct communication with someone who knows your goals
Injury prevention and recovery support
Race strategy, pacing advice, and mental coaching
Accountability, motivation, and insight from an expert who sees your blind spots
But What About the Cost?
Sure, online coaching isn’t free. But neither is lost time through ineffective training, injury costs like doctor and PT appointments, frustration, or months of guessing. Let’s frame it differently: if you spend hundreds on shoes, gear, and race entries, shouldn’t you also invest in your training to make those other expenditures worthwhile?
And here’s the kicker: 1-on-1 coaching is more accessible, and affordable, than you think. At Team RunRun, our coaching starts at $1/day, much less than a coffee–or energy gel–a day! In fact, that’s also cheaper than many paid stock plans and online programs!
Want to Actually Improve Your Running? Here’s Why Coaching Wins
This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.
Let’s bring this home. You want results. You want confidence. And overall, you want to get to the start line healthy and to the finish line proud.
That doesn’t happen by luck. It happens when your plan:
Adapts to your [unique] body
Flexes around your [unique] life
Builds your [unique] strengths
Addresses your [unique] weaknesses
And none of that comes in a downloadable PDF.
Still Not Sure? Ask Yourself This…
Do I want to keep guessing, or start progressing?
Am I running the same race year after year with no improvement?
Do I need someone to help me balance running with my busy life?
Would I benefit from an expert guiding me to peak performance?
If you answered yes to even one, it’s time to leave the stock plan behind.
How to Actually Improve Your Running: Work With a Team RunRun Coach
At Team RunRun, we pride ourselves on having a coach for every runner. We’ve helped thousands of athletes:
Progress consistently
Stay healthy and injury-free
Crush new PRs
Qualify for Boston
Fall in love with running again
Our coaches listen, adapt, and coach the runner in front of them.
Ready to actually improve your running? View our coaches here and get started today!
FAQs
Here are some of the questions runners transitioning from a stock plan to individual coaching often ask me.
Q. What if I’m just a beginner? A. That’s exactly why you need a coach. You’ll avoid common pitfalls and set a foundation that lasts.
Q. What if I miss runs or get sick? A. Your coach adjusts the plan in real time: no guilt trips, just smart training.
Q. Can I still follow a race specific plan? A. Absolutely, because your coach builds your plan around your race, your individual goals, and your unique timeline.
Q. How often do I talk to my coach? A. That depends on your coach, but most runners get daily or weekly feedback and messaging support.
Q. Is online coaching worth the money? A. Short answer: yes. Runners waste more on race fees, physio appointments, and gear than they would on coaching that prevents the disappointment of missing a goal or being injured.
Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.
How to get the most out of the relationship with your online running coach.
Two happy athletes meeting their online coach from Team RunRun in person at a race.
Building an effective coaching relationship is essential for fostering an athlete’s self-worth and confidence in running and life outside of sport. Rick McGuire, author of Chapter 1 on Positive Coaching in USATF’s Track & Field Coaching Essentials1, describes a running coach as an “environmental engineer” who helps create a positive atmosphere for athletes. As such, the coach-athlete relationship demands considerable attention.
For adult runners with demanding schedules, an online coach can provide flexibility and convenience where in-person coaching may not be feasible. However, online coaching has faced criticism for lacking personalization, providing generic training plans, and using athletes to generate income with minimal thought and effort. Therefore, it’s natural for athletes to wonder if the experience they are receiving from their coach is being fully utilized and tailored to their needs and expectations.
Despite the challenges of remote coaching, with a little effort, it can be equally as rewarding as working with an in-person coach. In this article, we’ll explore key principles for building an effective coaching relationship.
Define Communication Expectations and Research Coaches
An important first step in maximizing the coaching relationship is to define why you’re hiring a coach. Before contacting the coach, researching the coach’s background and determining your preferred communication type and frequency can indicate how successful the athlete/coach match will be. Use the initial intake call to discuss running history, injuries, training patterns, and goals, and ask prospective coaches about their interaction level, athlete load, and approach to building training plans.
Provide Honest and Frequent Feedback
Providing feedback on training sessions is one of the most beneficial actions an athlete can take to assist the coach and make the coaching relationship more successful. In-person coaches can observe an athlete’s mood, physical health, and fatigue before, during, and after workouts. Coaches can then make training adjustments based on these observations.
In contrast, remote coaches are limited to the outputs of the watch versus the workload as prescribed. Without athlete-driven feedback, there is little to indicate why paces were or weren’t achieved. This can lead to coaches misinterpreting athletes’ training, guessing at the apparent mismatch in workload to current fitness level. Ultimately, this can increase injury risk and sacrifice optimal performance on race day. Leaving feedback for a remote coach with honest insights about how workouts feel allows for conversations around the non-physical–but equally important–areas of the sport: mindset, confidence, enjoyment of the training, and more.
An athlete writing feedback for their coach in their training diary: a key principle for building an effective coaching relationship.
Honesty in feedback is essential. Athletes might hesitate to disclose injuries or issues due to fear of judgment or negative consequences. However, withholding such details handicaps the coach from providing the best plan for the athlete. For athletes uncomfortable or unable to share, general phrases like “work stress”, “family schedule”, “medical situation in the family”, etc., are often more than enough insight to allow the coach to guide an athlete’s training more productively.
Ask Questions
Another key principle to building an effective coaching relationship is not being afraid to ask questions. Tonya Phillips, an athlete working with an online coach, began the tradition of asking questions in the comments section of her running log. This allowed her to learn why her training is programmed a particular way, how her coach sees things, and ask for advice on everything from nutrition to footwear. Phillips also used the process of asking running-related and personal questions as a way of building trust.
Tonya Phillips: “Initially, I only knew my coach by their coaching profile page, as well as their history as a successful runner and coach to others. But through these questions, they became more than a name to me. I have a person who cares enough to think about my questions and answer them. And I trust the information I’m receiving.” She adds, “If I’m a silent participant, it doesn’t help the coach or me progress. Questions help us both.”
Explore Other Opportunities for Interaction
Team RunRun coaches Brant and Elaina at the California International Marathon (CIM).
Alongside asking questions, in-person opportunities to interact with an online coach may be more accessible than athletes realize. Many athletes assume that communication with online coaches is limited to phone calls and video chats. If an online coach is local, consider moving coaching and race planning calls to in-person conversations. For athletes with questions about running form, video analysis with a coach can be beneficial. Additionally, many coaches attend major racing events, hold pre-race runs, and may even run races with their athletes. You’ll never know if you don’t ask!
For example, Team RunRun is often present at popular races, offering athletes the chance to interact with coaches ahead of race day. Athletes can join Team RunRun coaches for shakeout runs, group meet-ups, and panel discussions. Pre-race Zoom calls allow athletes and coaches to discuss a particular race in detail, talking event logistics, travel, course knowledge and more. Team RunRun members can see upcoming meet-ups here.
Be Your Own Advocate
All too often, athletes are reluctant to question their training plan for fear of appearing confrontational. If the training feels too hard or too easy, the athlete needs to speak up. Similarly, if an athlete feels their training plan doesn’t align with their goals, communicate that to your coach. When conducted respectfully between coach and athlete, these conversations build understanding and trust, allowing for a more effective coach-athlete collaboration. Remember, your coach is working for you. If you, as the athlete, feel that you are not receiving the full value of services paid for, addressing the situation is deserving of time and attention.
Consistency and Patience
Recognize that consistency and patience are essential elements for building an effective coaching relationship. No two athletes are identical. As a result, it may take a training cycle or more for the coach to understand an athlete’s wiring. As the understanding of the athlete’s physical needs grows, developing the interpersonal relationship lays the groundwork for deeper communication and knowledge of the athlete as a whole person. Remote coaches often serve as an anchor for runners who are unable to interact face-to-face with the running community. Coaching/athlete interactions often develop from a purely goal-oriented focus to the longer-term development of the athlete more hollistically.
Sources:
1Freeman, Will. (2015). Track & Field Coaching Essentials. USA Track & Field.
Christina Mather is a coach with Team RunRun based in Atlanta, GA. She works with athletes running all distances from 5K to 50K on both the roads and the trails. She especially enjoys helping female athletes and those looking to balance training with a busy schedule.
Before diving into the reasons for working with a running coach, let’s do the unthinkable and box runners into totally arbitrary, made-up, overlapping boxes!
Five Broad Categories of Runners:
Working with a running coach helped this runner achieve a PR!
Novices: those new to the sport, new to a particular distance, or new to a type of terrain.
Returners: runners returning to the sport after an injury or break.
Chasers: runners who desire to attain the next level of success.
Stagnaters: those trying to break through a plateau or achieve a long-desired goal.
Community Builders: runners who desire more interaction and growth within the sport.
These categories are not mutually exclusive, and you don’t need to box yourself in. You likely might find yourself resonating with a few. Regardless, these subtypes are useful for the purpose of this article. A runner in any of the preceding categories may benefit from using a running coach to guide them towards their goals. However, finding the best fit for a running coach requires an investment of one’s time and finances. How does one decide if they really need a running coach? Under what circumstances does having a coach provide the most fulfillment and the most benefit to an individual?
Who Needs a Running Coach?
There are many reasons that a runner may be curious about working with a running coach. Let’s break them down using the above categories.
1. Novices
New to Running
The Covid pandemic saw running’s popularity increase (turns out that might happen when you have nothing else to do!) with new runners finding joy in movement and seasoned vets increasing their training frequency. Better yet, the running boom has continued post-pandemic with increasing opportunities to socialize and race.
For many novice runners, hiring a running coach may sound and feel like overkill. The commonly held belief is that coaches are for the experienced and competitive athlete, not for “runners like me”. How does one know when they may need a running coach, even as a beginner?
A static training plan may be enough for a runner without any pre-existing health conditions entering the sport with the primary goal of gaining fitness. Additionally, novice runners have the unique opportunity to see a high number of gains in a short amount of time compared to more seasoned athletes due to their lack of training. Runners with an athletic background may be able to appropriately gauge how hard to push themselves as the body is adapting to the new stimulus of continual running or new terrain. However, it can be harder for novice athletes experiencing rapid gains in fitness to determine the right amount of volume and intensity that can be sustained over time.
A coach can identify the appropriate level of training and tailor it specifically to the individual. By helping to mitigate the types of overuse injuries and setbacks that tend to plague newer runners, a coach maximizes individual’s fitness gains. As runners transition to different types of terrain and distance, working with a coach early on can help to establish healthy movement patterns and practices as they are being learned.
New to Distance and/or Terrain
In addition to road running and racing, trail and ultrarunning are becoming more popular among runners and mainstream media. Recent findings report a 12% increase in trail running annually since 2010, alongside a 345% growth in ultrarunning since 1996! Such remarkable increases in participation indicate that a large proportion of trail and ultrarunners are newer to the distance.
Seasoned road runners transitioning to the trails face a unique set of challenges given the many nuances to environmental conditions, terrain management, and equipment. A marathon runner who jumps into a local 5K trail race is likely to be successful in learning from the experience without the guidance of a coach. However, a marathon runner training in the southern United States has a significant learning curve if attempting an ultra-distance trail race on the west coast with mountainous terrain, different environmental elements, and altitude. Afterall, you don’t know what you don’t know. A runner with limited time or resources to train and learn the nuances of running a particular distance or terrain would likely benefit from a coach’s wisdom and guidance.
2. Returners
Returning to Sport After Injury or Significant Break
Injured runner holding his knee.
Unfortunately, and probably news to no-one, runners get injured, often. Research suggests up to 70% of competitive and recreational runners get injured yearly, with 50 to 70% being caused by overuse. Running injuries can happen to anyone regardless of experience and/or training level. However, a running coach can help athletes identify any training triggers that might have contributed, hopefully preventing future injuries too!
When injured, a runner often seeks out the help of a primary care doctor, physical therapist, or sports medicine doctor. Many specialize in the treatment of runners and may offer strength training and rehabilitation exercises to heal an injury. However, there is often a gap in return to sport specific recommendations. For example, a runner recovering from a bone issue may be told to cross train. The specifics of how much and when in comparison to the running plan prior to injury may be more vague leading runners into unfamiliar territory. A running coach can work with the guidance of the medical team to more specifically advise a runner on the best ways to maintain fitness during the injury and create a path to return to running post injury.
Whether planned or not, returning from an extended break in training has its challenges. It’s common for athletes to struggle reconciling with where they were fitness wise prior to the break and currently. A running coach can objectively assess the athlete’s current fitness, then program the correct training at the right time. Importantly, a coach can ensure the athlete progresses from non-training to more consistent training at an appropriate rate that maximizes fitness gains while minimizing their injury risk.
3. Chasers
Reaching for a Personal Best in Distance, Pace, or Consistency
This runner used the support of a running coach to persist through a tough race.
Once a runner has passed from the beginner stage, improvement can become harder to attain. As general fitness gains start to level out, it requires additional stimulus to see performance increases. Here, a running coach can help fine tune the right amount of stimulus for them to achieve the desired pace and/or distance results. For those striving for big goals, breaking time barriers, achieving a personal best or qualifying time, having the support of a coach to build a plan, push training to the appropriate level, and provide a realistic timeline, could make all the difference in reaching such goals or not.
Runners desiring more consistency with training but are caught in a cycle of injury, life stress, or fluctuating motivation, can turn to a running coach to trouble shoot or align a training schedule that supports their current lifestyle. A coach can alleviate the stress of creating training plans that balance training, recovery, and overall life demands. This can be especially important for runners who have inconsistent schedules due to school, work, or family. Other athletes may benefit from and need a running coach to stay motivated and be a source of accountability.
4. Stagnaters
Assistance in Breaking Through a Plateau
Runners experiencing a plateau in running physically or mentally often benefit from a fresh perspective from someone with running experience. Sometimes, fine-tuning all the dials in a training plan can be hard to accomplish on one’s own. Coaches can also be beneficial in recognizing elements outside of a training plan that may be the cause for plateau. Think fueling, hydration, recovery, etcetera. Although a coach is often not a sports dietician, sports doctor, or psychologist, seasoned coaches can recognize common issues and themes that may be hard for an individual to identify or vocalize to non-running peers. A coach can assist with addressing issues of burnout without athletes abandoning the sport. They help runners avoid injury, and overcome continued fatigue, diminished performance, and decreased enjoyment of running and daily activities.
5. Community Builders
Desire for Connection, Learning, and Growth Within the Sport
Although running has become a popular way to connect and meet others, not every runner has access to running groups. Many runners may also lack the running social networks that allow them to learn from and relate to others. Again, this is where a coach can assist! They will be more than happy to feed your curiosity to learn about the sport. They become your go-to person to talk training nuances, and nerd out on the latest supershoes and tech!
Team Run Run, for example, not only assists athletes in finding a running coach, but works to provide greater opportunities for connection through insights into running events, resources for runners, newsletters, pre-race shakeout runs, discounts, information sharing forums among athletes and coaches, and more!
Proud athlete and coach after a successful race.
So, Do You Need a Running Coach?
Hopefully, now you can appreciate why the majority of runners who work with a running coach are not elite athletes. They are individuals striving to show up as the best version of themselves that they can be. A running coach is there to create excitement, and provide support and joy throughout a runner’s journey. They’ll help their runners continue to learn, push performance, and explore new boundaries that they desire, were unsure how to reach, and maybe never even thought achievable.
Sold on working with a running coach but not sure where to start? Check out Team RunRun’s coaching directory and browse by budget, goals, location, or level. With over 300 coaches, we have a coach for every runner!
Christina Mather is a coach with Team RunRun based in Fort Worth, TX. She works with athletes running all distances from 5K to 50K on both the roads and the trails. She especially enjoys helping female athletes and those looking to balance training with a busy schedule.
In a world of running, we can spend a lot of time alone. Especially when we are first starting, we lace up our shoes, head out the door (or to the treadmill), and run with our own thoughts. Running is truly a sport where we battle with ourselves, where we strive to reach new goals and break our old PRs. We might have gotten into running to race other people, but it always comes down to bettering yourself and reaching personal goals. Joining a running club helps make this individual journey of setting and achieving goals a little less lonely.
Pocatello Running Club 2024 Halloween Run
Here are 10 reasons why you should join a running club:
1. Great way to meet new people… especially when moving to a new town.
Back in 2021, my wife and I moved to Pocatello, Idaho from the Midwest. We had no family, friends, or connections in Pocatello when we first moved.
Usually, when people look up a new city they want to move to, they look up the cost of living, entertainment, climate, job availability, etc… But for us runners (or if you want to get into running), one of the top searches should be, “Is there a running club?”
The biggest reason we chose moving to Pocatello was because there was an active running club. We looked up their Facebook page, scrolled through the recent club photos and events, and even gave them a follow. So, when my wife moved out west a month before me, the first thing she did was go to the Tuesday night track workout with the running club. She made friends instantly! I moved out a month later, and I was already welcomed to a night out for Octoberfest (three hours after driving for two days straight) and a trail run the next evening before I could even unpack. All because my wife went to a few running club group runs and found people that shared the same interests.
Whether you are moving to a new town or already living in one, the easiest way to make friends as a runner is to join a running club. We did and now we have so many great “family members,” friends, and connections in town.
2. Learning new routes and amazing sights.
Once you make the leap to joining the running club, you will get a lot of opportunities to see the town you live in through a whole new lens. Pocatello has a huge trail network through the mountains, and it was quite overwhelming to learn. Lucky enough for my wife and I, we had the running club to help.
Wednesday night group trail runs were the perfect way to learn the town’s trails, without any fear of getting lost. Most Saturdays, the Pocatello Running Club hosts Saturday long runs on either road or trail. We were able to explore the town with people that have lived in Pocatello for decades. We got their opinions and knowledge on the best places to do tempo workouts and hill intervals. And they shared which parts of the neighborhood we needed to be careful of when venturing off alone!
The friends you make will show you even more routes to run during non-sanctioned group runs. Switching up the routes you run can help you avoid burnout. If you’re into photos and social media, you can also ask someone to take some awesome “action shot” photos of you and wifey (or dog, or new friend, or favorite plant, etc.). You’ll get to learn your town in its entirety and see views that will be remembered forever.
My wife, Whiskey (dog), and I during a Wednesday night group trail run.
3. You can always find people to run with (and push you on harder runs!).
Speaking of burnout, another way to combat it (instead of just running new routes) is by running with different members of the running club. Whether you are training for your first marathon or trying to improve your 5k time, there are almost always people in the club at the same level or faster than you who are willing to help you achieve your goals.
Some people might be running their easy runs at 8 min/mile pace and you need to hit that pace for a marathon pace training run. Ask them to join you. I’m sure you can find a date/time that works for the both of you. If you have track nights, find someone at your level or a little ahead to do the workout with. First time running 20 miles? Find multiple people to help you throughout the long run. Alternately, join the club’s long runs to make the huge mileage seem less scary. Whatever the workout may be, running with someone else makes it easier. Go find someone to push you, and soon you’ll be achieving goals you never thought possible.
4. For motivation and accountability. #accountabilibuddies
A few of my #accountabilibuddies at the Pocatello Running Club 2025 Goal Setting Party..
Ever not want to wake up for an early morning run? Find yourself getting home from a long day of work and not wanting to do your workout? Joining a running club can help with those days of no-to-low motivation.
If people from the running club hear that you are having trouble finding the motivation to do your workout, they will help you overcome your worries or even join you to give you an extra little push. Most of the time, it’s just getting out the door. There are plenty of times I have reached out to people that are having trouble fitting in a run or lift, and I will invite them to join me. That’s the whole reason my wife and I started the Monday morning coffee runs for the running club. We wanted to get people out of bed and start the week off right–to motivate people to continue their training despite what their week looks like.
Running clubs might even have a goal setting party every year (and if they don’t, you can start your own) to help with getting the motivation to set and achieve your big goals. While we all have our own individual goals, we want to help people achieve their goals too. You and your running friends can even hold each other accountable for the goals we set at the beginning of the year throughout the year. Find your #accountabilibuddies and possibly give them a shoutout on social media. Having a community and the support it brings is what makes a running club so special.
5. Build community connections. (They may even help you find a job!)
When I first moved out to Pocatello, I brought my job with me remotely. While a ton of change was going on with the company, it was nice to have that job security.
When I started to get a little frustrated with the direction the company was moving, I started to look for a new job. Now job hunting can be really scary, but by being in the running club, I got insider knowledge from locals about what companies were great to work for. I even got a reference from an employee at the company I work for now because we were both members of the running club. We got the opportunity to get to know each other and find out the type of job I was after. Then later, I got my current job because of that reference. I’m forever grateful for the connections I have built over the few years of being in Pocatello.
Our running club, like most running clubs, has close connections with the running stores in town. We work with the city to help with the local fun runs. If you are active enough in the running club, you might even get to try out some demo shoes or get free entries to races! Don’t be afraid to make connections. A running club is basically an in-person LinkedIn. You never know when you might need their help or advice.
6. Running education and advice on different training styles.
One thing that has helped me since joining a running club is the advice I can get from many different experience levels or training styles. A lot of clubs have a very diverse array of runners, from total beginners to seasoned veterans who have been running for 40 years.
For newer runners, a club might even host training programs to help with getting started. For example, the Pocatello Running Club has led “Couch-to-5k” plans in preparation for the local 5K fun run series. You might have a local running coach or physical therapist in the group that can give you advice or help you overcome an injury. I had a running coach that was also a physical therapist when I first moved out to Idaho, but over the years, I was able to learn from those around me in the running club to find a style of running/recovery that works for me.
Joining my club motivated to me to get certified and become a running coach with Team RunRun. This allows me to share even more advice with my local running club about different running styles or programs. Team RunRun also strives to help people improve their knowledge by offering blog posts about relevant topics. We can always improve our running IQ and ways to better take care of our bodies.
Several members of the Pocatello Running Club at Beaverhead 100k in July 2024.
7. Training for the same race with teammates, or intel from previous race finishers.
Another great thing about being in a local running club is having teammates running the same race as you. Last year, eight members of the Pocatello Running Club (including myself) had the same goal of completing the Idaho 208k challenge, where you run River of No Return 108k in June and Beaverhead 100k in July (a little less than 1 month apart). We were able to join each other for long training runs, talk logistics, camp or drive together, and basically motivate each other for the entire journey. A few of us even ran the entire race from start to finish together, making the experience that much more special. Club runners who had completed these races in the past offered up crucial advice and tips about the course. Members of the Pocatello Running Club even formed their own relay team for the Le Grizz race in Montana!
One thing I love about coaching with Team RunRun is the feeling of being a part of another virtual running club with the other coaches and athletes. I can ask the Team RunRun community for advice about races across the world, and I know they can go to me if they have any questions about local races in Idaho. Team RunRun even has meetups and group runs for major events, allowing you to connect with the Team RunRun community before the race. So, whether you need help training for a race or simply some advice, consider joining a local running club or get a coach through Team RunRun and join their virtual running club.
8. Petting all the running doggos!
An added bonus for us dog lovers: meeting all of the various running dogs on group runs. Plus, your dog gets little play dates and social time with other local dogs while you run! A huge win-win! Check out this blog by Team RunRun Coach Ryan Williams about Running with Your Dog for all the tips..
9. Intellectual or silly conversations. Whether it’s at a running club’s book club or philosophical ramblings on the trail.
Do you ever have deep thoughts about life on solo runs? Or perhaps you want to stop annoying your non-running friends with constantly talking about running? Then it might be time to join a running club.
From talking about whether certain animals would win in a fight, to discussing the lifestyle/training of elite distance runners, a running club can satisfy all of your crazy needs! Seriously though, I feel that some of the best conversations in life come on long group runs. Conversations that make you laugh or think. Conversations that will give you inside jokes for the rest of your life. The suffering seems easier when you have friends around you and you are not actually thinking about running sometimes. A running club helps facilitate such spaces and conversations.
10. Sweet swag and running club discounts.
Like I mentioned in benefit #5 above, most running clubs are associated with the local running stores. This can come with awesome benefits and discounts for running club members. Some running clubs host races to help pay for club activities or merchandise for members to enjoy. Others come with a small membership fee, but you get swag and access to discounts on local races that make up for the fee you paid. Communities like Team RunRun offer members discounts on races (like Orca Running and Evergreen Trails races), clothing, nutrition, and more. Being a part of a running club, even virtually, has its perks!
The Pocatello Running Club Saturday group long run in early 2024.
Conclusion
Running clubs offer so many more benefits than simply being a way to meet people. These few years in Pocatello, Idaho have been some of the best years of my life. I’ve grown both personally and physically, thanks, in large part, to the Pocatello Running Club. Whether you are living in New York City or Topeka, Kansas, consider joining a running club. And if your town doesn’t have a running club yet, or one you resonate with, consider starting a club yourself! You’ll never know who you might meet or what goals you can achieve in your running career until you do.
Brian Lettner is a Pocatello-based running coach training runners from the 5k up to ultras, on both roads and trails. He helps runners fit training into an already busy lifestyle, and has knowledge of strength and menstrual cycle training.
The curious case of the dead headphones and missing running mojo.
As a knowledge worker, I’m behind a computer screen consuming media for most of the day. It’s constant stimulation: DMs, email, meetings, phone calls, etc. Going out to run in the morning or at lunch is my way to free the body and the mind. I’m suddenly out of the chair, away from the dings and beeps, running free down the trails with time as the only constraint.
When running started to suck
I love this free feeling. It’s what drew me to running many years ago. A couple months ago, though, I found that feeling wasn’t there during the run, and I didn’t feel rejuvenated or empowered afterwards either. I couldn’t figure out why. Instead, I felt mentally exhausted, and it kept piling on day after day. The joy was disappearing. What was happening?
Runner adjusting their headphones pre-run.
The case of the dead headphones and missing mojo
Deep in a training block, taking a long retreat to reevaluate my perspective and purpose wasn’t really an option. Instead, I just kept trucking along like a rusty old robot in desperate need of something to light my soul. Then one day, I went to grab my headphones and realized I forgot to charge them. No big deal. I enjoy running without them, so I just decided to go.
The accidental solve
Arriving home an hour later, I could not tell you where I went or what I thought about. My mind was blank for the entire hour. I just settled into the grooves on the trail, went where my feet wanted to go, and came home with that old spark of freedom and clarity I used to have. Whoa! What happened? Was it the trail? Was it my energy that day? Some superfood or special supplement I had unknowingly taken?
Then it hit me. I had been using my runs to consume things, media to be specific, trying to “maximize my time”, caught in the productivity trap. Audiobooks, podcasts, phone calls, music. My mind was getting that dopamine stimulation all day long at work and now my runs, which had previously been a break, were part of the stimulation tornado too. I’d been sucked in.
Reclaiming running free
Realizing this, I started leaving the headphones at home, any expectations alongside them. I didn’t have anything planned to think about. I just ran and let my mind do whatever it wanted to do. Daydream? Sure. Brainstorm about work? Sure. Nothing? Sure. My runs were once again my mind’s playground, and I felt energized and free.
Media while running: In or out? Or can a happy balance be found?
I’ve always been someone who takes big pendulum shifts of change in my life. That cheesy pizza last night upset my stomach, so today I’m cutting out dairy completely. Terrible choice by the way, pizza is magical for runners, dairy too. I’ve come a long way in realizing that I need gradual change not drastic change. This experience also fell into that category.
It was drastic at first. No media while running. But now, I’m in a much better place. I still don’t do podcasts or audiobooks, but I did reintroduce music. Anything that enhances, not detracts, from the running experience is what I’m looking for. Cue Bertha by the Grateful Dead for an easy trail run. I’m looking for a way to escape the noise, the stimulation, and business of modern life. I’m looking for the pure form of something, something that connects me to nature, to myself, and makes me feel whole afterwards. If music enhances that, then plug me in.
Runner logging some miles without consuming media.
How to reevaluate your own media while running relationship
As a coach and runner, I’m always looking to fulfill mind, body, and spirit: the holistic running experience. I want to set myself and my athletes up for long-term success and enjoyment in the sport. As I look back at this experience with media while running, I realize that sometimes you just need to reevaluate what you’re doing and why. I don’t want to lose the joy and freedom I find in running. When that joy and freedom disappeared, it was a big red flag for me. Both my performance and my mental health suffered. If you’re feeling this way, take account of how you’re treating your mind during runs. Are you giving it the space it needs? Are the things you’re doing during your runs serving you or hindering you?
For me, I needed to reclaim that calming space that running gives me. I’m a more free and peaceful version of myself on and off the trail by giving my brain some time to just be, without the headphones. If you’re the opposite and find that consuming media truly adds to your running and life, great, keep going! Figuring out how you want to feel before, during, and after running can start with you asking yourself “what’s here for me today?”. Or, as in my case, with forgetting to charge your headphones and involuntarily reclaiming the calm, peace, and simplicity of a daily run and realizing what you’ve been missing all along.
Ryan Williams is a parent, proud dog dad, athlete and coach who believes running is a metaphor for life. He specializes in forming positive bonds with runners of all ages, distances, and abilities from couch-to-5k to ultramarathon.
If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.
Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)
In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.
TRR Coach Corey Turnbull executing a great race as a result of consistency in training.
Consistency: The Unsung Hero
We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.
To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.
I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!
Honesty: The Inner Compass
The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.
It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.
Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)
These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.
And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.
Three athletes on an easy run, putting consistency and honesty into practice.
Navigating Life’s Uncertainties
These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.
When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.
How to Leverage These Two Pillars for Improved Performance
If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.
Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.
That’s how we grow—not just as runners, but as humans.
Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.
It’s race week, your goal event is fast approaching, and this survival guide will set you up for success. You’ve trained hard and with dedication for months. You’ve said ‘no’ to social opportunities to get to sleep early for your morning long runs. And now you are wondering how to make sure you capitalize on all of these choices for a triumphant race day. You’ve come to the right place!
Start line of the Oakland Marathon.
Read on for some practical tips you can implement to make your race week and race day as smooth as possible. If you are looking for training advice on how to taper for a big race, check out my article: Mastering the Marathon Taper.
1. Stick to your Routines
“Nothing new on race day.” A phrase we’ve all heard, and dare I say rolled our eyes at, multiple times before. As cliche as it is, it’s sound advice and, as a coach, I extend the timeline even further for my athletes: nothing new on race week.
Preparing for the big day is very similar to preparing for those big long run workouts you completed week after week. Sure, this week you’re probably thinking about the race more often than you do a workout, but your preparations should remain fairly similar.
Race week survival guide tip: stick to you normal eating habits and foods.
Continue to go to bed at your normal time, run when you normally do, stretch and foam roll as often as you normally do, you get the idea. While your workouts might be shorter and less intense, maintain your usual eating habits, keeping what and when you eat consistent. The only caveat here is emphasizing carbohydrates more in the last 2-3 before your race: Find more on carb loading in this Guide to Carb Loading. This week is not the time to try a new pair of shoes, experiment with a new nutrition plan, or cram in a new type of workout that you haven’t done before.
When the pre-race doubts creep in about our fitness, there is a temptation to try to prove to ourselves that we are ready to go. Instead, stick to the plan, trust the training, and all will be ok.
2. Plan Race Day Logistics
To alleviate the stress of the unknown, I strongly suggest you write down your race logistics plan, personalize this race week survival guide. Trust me, your race day self will thank you!
Write everything down from when you are picking up your bib at the expo, where you are parking, when you are waking up and then leaving the house or hotel on race morning, what you are eating for breakfast, etc. Noting down all of these details makes them feel more manageable. Having a check-list set out before you keeps you from stressing that you may have forgotten something.
While race expos are fun and exciting, be smart with how much time you spend on your feet that day. Definitely enjoy the expo, visit the booths, support the local brands and stores. But be sure to put your feet up the rest of the day. You’re going to be using them quite a bit the next day!
Race week survival guide tip: prepare your gear for race day the night before. PC: Evan Covell
3. Prepare the Night Before
The night before the race, lay out all of your race day gear including your warm up clothes, gear check bag, nutrition, hydration, shoes, outfit, even sunscreen. Make sure your bib is attached to your shirt and all your bags are packed. Don’t forget to pack some extra clothes (slides or comfortable shoes are a good idea too!) to put on after your race so you can enjoy the post-race festivities in comfort.
Sleeping the night before a race is often difficult. Excitement is high and restlessness kicks in. Do not worry. The night before a race isn’t the most important night of sleep. Sleeping well the whole week leading into race day is more important.
4. Arrive Early Race Morning
I love to arrive early enough to the start that I can warm up a bit, find the gear check, use the restroom, and still have a few moments to relax and collect my thoughts before the race starts. In order to ensure that happens, work backwards from the start time and calculate when you want to arrive, when you have to leave, eat breakfast, and lastly when you need to wake up,
Races can be stressful environments. Following this race week survival guide allows you to control what you can and be assured that you did all you could to arrive ready. Now, go give it your best effort!
Evan Covell is a coach with Team RunRun based in Santa Barbara, California. He helps runners set and achieve their goals through personalized, science-based training and injury prevention.
