Training

A Parent’s Guide to Cross Country Running

Understanding cross country, and how to best support a young runner.

So, your high schooler just signed up for cross country, and now you’re wondering what that even means? Or maybe you know what cross country is and you’re questioning why anyone would ever choose to participate in this sport? Well, you’ve landed in the right place. In this guide, I’m going to share everything a parent needs to know to be supportive of their athlete, alongside why I think this sport is transformative for a high schooler’s growth and character development. (Note, for brevity’s sake I’ve used “high schooler”, but this could easily be replaced with “middle schooler”.)

San Marcos High School girls' cross country team's pre-race huddle.
San Marcos High School girls’ cross country team‘s pre-race huddle.

How to Best Care for Your Young Runner

Top 4 things to know about your young cross country runner:

1. They are going to be HUNGRY!

They are going to be HUNGRY. Parents, be ready to increase your grocery budget, because a cross country runner needs to be fed a lot! Especially a high school runner, as they are exercising more than they have in the past, and at the same time their bodies are growing and continuing to develop.

  1. Eating enough to fuel the work they are doing is more important than what they are eating.That said, well balanced meals are best with plenty of protein, fats, and lots of carbs.
  2. Snacks! Things like granola bars, protein bars, bananas, peanut butter crackers, apples, etc, are easy for your athlete to take with them to school. Let them snack throughout the day in addition to eating their breakfast, lunch, and dinner. A well-fueled athlete is a healthy and happy athlete.
  3. Timing is important here too. A big meal immediately before a workout or race is not ideal, but having a meal 2-3 hours before is a great idea. Then, a lighter, carbohydrate-based snack closer to their workout or race helps to keep their energy up. After a run, it is important to have a high protein snack within 30 minutes (if possible) to kickstart the recovery process.
Young athletes running a hot cross country race.
Young athletes running a hot cross country race.

2. They are going to be SWEATY.

Even though cross country is a fall sport, expect the cross country season to still be a hot season! Especially if your athlete is running through the summer. 

  1. Laundry! Parents, prepare to have the washer and dryer running more often this fall! If they don’t already, be sure to teach those teens to take care of their own laundry (you’ll thank me for this later). 
  2. Hydrating with electrolytes to replenish sweat losses. I require my high school athlete to bring a 30oz water bottle with them to school and practice. They should be filling that bottle multiple times a day as they stay hydrated. In addition to water, purchase some electrolyte drink mixes or tablets to help them replenish what they’ve lost at practice. You can find some helpful suggestions in “Electrolytes for Runners“.

3. They are going to be TIRED.

Sleep is the number one recovery tool any runner needs to master–easier said than done in high school! Encourage them to be diligent about completing their homework with enough time to wind down and relax before bed. Underscore the importance of sleep–ideally 8-10 hours per night–for performance and injury free running.

4. They are going to be SORE, especially at first!

Being able to distinguish soreness from injury is an important skill to develop. Here is a general rule of thumb that I share with my team: if the feeling is bilateral (both sides of the body) it is likely soreness, but if it is unilateral (one side of the body) it could be an indicator of something worse.

Notes on running shoes for your young runner:

  1. Proper, quality footwear for daily training can reduce the likelihood of young runners developing injuries. I would suggest going to a local run specialty store and getting fitted for a shoe. If there is not a store near you, purchasing shoes from runningwarehouse.com is a great option. Be sure to look for a road running daily trainer (yep, even if they’re running on grass), and replace every 300-400 miles, or approximately every 3 months. When one of my athletes complains of lower leg or foot pain, the first question I ask them is how old are your shoes: old shoes are often a major contributing factor.
  2. Specific racing shoes are not a requirement but they can be fun! Depending on the courses that your runner will compete on, purchasing cross country spikes or flats might be appropriate: ask their coach for recommendations. Racing shoes should be used only for racing or a few key workouts; a supportive daily trainer is still a must-have.
High school runners during a muddy cross country race.
High school runners during a muddy cross country race.

Back to the Basics: Cross Country 101

Now that we’ve gotten the critical information out there, let’s dive into the sport of cross country more deeply. Afterall, understanding your child’s sport is crucial to being able to connect with and support them best. 

What is Cross Country?

Cross country is an endurance running sport where teams compete on courses that have varied terrain: grass, dirt, asphalt, gravel, uphill, downhill, and more. For high school cross country, courses are typically 5 kilometers or 3 miles long, while in middle school, athletes run shorter distances, such as 1 mile or 2 kilometers.

Scoring Cross Country as a Team Sport

San Marcos High School girls' cross country team.
San Marcos High School girls’ cross country team.

Compared to other forms of distance running, cross country is the closest to a team sport. Generally, a scoring cross country team consists of the team’s first 7 finishers in a given race. The overall finishing places of the top 5 athletes on a team are added up to total the team’s score. The team with the lowest score wins. Athletes finishing 6th and 7th for their team can be thought of as the defense. They add to another team’s score by finishing in front of a runner in their top 5 and are scored in the case of a tie. Athletes who finish 8th and up for their team do not factor in the scoring for that race, even if they finish in front of another team’s 5th runner, and their place will be skipped in the scoring.

Cross Country Conversations with Your Athlete

Every cross country course is different, so when having a conversation with your runner about their race it’s best to ask them open-ended questions like, “how did you feel?”, and “what were you thinking about in the last mile?”. Far too often, athletes get asked, “what was your time?” and that information isn’t really relevant to their performance in a cross country race. And don’t worry, if they ran a personal best time they will let you know without being asked!

Benefits of Cross Country for Young Runners

  1. Inclusivity

I have seen it time and again, students who don’t feel they “fit in” in other sports find their way to cross country and have a transformative experience. Cross country is inherently inclusive as, unlike the majority of other sports, it is often a “no-cuts” sport. All are welcome to join regardless of ability, and all have the opportunity to work hard and improve their running.

  1. Resilience
San Marcos High School boys' cross country team.
San Marcos High School boys’ cross country team.
  • It takes discipline to show up to practice each day with a positive attitude and continue to do a difficult thing. 
  • Athletes develop an ability to recover from difficult practices and still choose to come back the next day. 
  • They are resilient in unity and togetherness, challenging one another to accomplish more as a team than they could alone. The team bonding that happens naturally amazes me every year. Cross country runners make friends for life.
  1. Integrity

Oftentimes, the coach isn’t able to follow each athlete on every run. That is where integrity comes in: choosing to complete the prescribed run without cutting corners, the core routine, strides, stretching, etc. Former cross country runners are some of the most trustworthy people I know: they follow through on their commitments, and hold themselves to a high standard.

  1. Socializing 

Cross country is a very social sport. Easy running makes up the majority of a cross country runner’s training, often described by coaches as a “conversational” pace. Put simply, we are encouraging your kids to talk with each other! They have 30-90 minutes of uninterrupted time with their friends, and without their phones in their hands, to talk to each other, ask questions, and tell each other stories. There’s a reason run clubs have become so popular among adults; the cross country team at your local high school already figured that out years ago!

Benefits of Cross Country for Parents

  1. It’s cheap, far cheaper than other sports!

The only equipment needed are high quality running shoes, a watch to time workouts, and a water bottle. Sure, there are other “nice to have” items like specialty running shorts, hats, socks, and those cool looking multi-colored sunglasses. But the basic necessities to participate in cross country are few.

  1. Shared experiences with your child 

Your child participating in cross country gives you a great opportunity to step out of your comfort zone, learn about a new sport, and quite frankly get some exercise chasing them around a course to cheer them on. I invite you to buy in. Just as you would like your athlete to be all in on their training and connecting with their teammates, choose to be all in as a parent. Host a team dinner, provide some post-meet snacks, cheer the team on at their meets. The athletes and the coaches will truly appreciate it!

For those without a school cross country team, or young runners looking for alternate training and racing opportunities, check out this list for cross country clubs across the US.

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. 

No Days Off: What Happens When You Don’t Take Rest Days?

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.
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:

  1. 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).
  2. You don’t need to run every day. Cross training works too.
  3. Give yourself some time to adapt to the experiment. 
  4. Do this for 6 weeks and reevaluate. 
  5. How are you going to measure your success or adaptation?
    1. Sign up for a race?
    2. Strava segment over and over again? 
    3. Personal narrative? 
TRR Coach Ryan Williams running on trails.
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.
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!
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. 

Do AI Running Apps Cause Injuries?

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
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.
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!

The Sacrifices Runners Make

Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re required to adjust schedules and become more effective problem-solvers. Whether training for a race, running for overall wellness, or chasing milestones, athletes make sacrifices to move forward and improve.

What’s not often discussed is the reality of sacrifice and the challenges that arise with it, especially as adults. 

Understanding Why Runners Make Sacrifices

Like most things in life, change is tough. It can be especially difficult for the people in your life who have a fixed image of you, the version of you who’s always flexible and available. But when your goals matter, setting boundaries is essential, even if others don’t fully understand them. Stay flexible, yes, but also stay focused on your goals.

That might mean blocking certain times off for the purpose of your training, or adjusting your availability for after you’ve got your run in. Being open with the people in your life about why your goals matter can help them see your perspective. If you’re training for a specific event or race, invite those who’ve seen your commitment come to support you. It’s a powerful way to show what it looks like to follow through and take on a tough challenge.

Team RunRunner Jay achieving his running goals despite a family busy life.
Team RunRunner Jay achieving his running goals despite a family busy life.

Fitting Training into Life

Balancing training with work or family commitments can be tricky. Many athletes juggle unpredictable schedules and packed calendars. Staying adaptable and working with a coach who understands your life outside of running can help you stay on track without burning out. Running isn’t one-size-fits-all. It’s dynamic and constantly evolving. Sometimes it means shifting your training time or pushing dinner with a friend back by thirty minutes to make it all work. 

The Reality of Sacrifices Runners Make

The sacrifices runners make don’t require canceling every single personal plan—but it does mean learning how to effectively pivot, reevaluate, and manage your time so you can show up for your training with confidence. Sacrifices may come with headaches, conflicts, and maybe feeling a little lost. Know that the work that you are putting in every day is a tribute to your commitment and dedication.

Above all, remember that challenging yourself to be uncomfortable in a world full of comfort offers growth and achievement.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

Want to Actually Improve Your Running?

Ditch the One-Size-Fits-All Plan

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.
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.
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.

Building an Effective Coaching Relationship

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.
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.
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).
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. 

Do You Need a Running Coach?

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!
Working with a running coach helped this runner achieve a PR!
  1. Novices: those new to the sport, new to a particular distance, or new to a type of terrain.
  2. Returners: runners returning to the sport after an injury or break.
  3. Chasers: runners who desire to attain the next level of success.
  4. Stagnaters: those trying to break through a plateau or achieve a long-desired goal.
  5. 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.
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.
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.
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 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. 

Running Clubs: 10 Reasons You Should Join One!

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
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 adventure.
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 in late 2024.
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.
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 2025.
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.

5 Tips for Planning Your Next PR!

And how to build an effective running roadmap to achieve your goals

For many runners, having a race on the calendar provides purpose to their training, adding extra motivation to getting out the door. The prize many seek at the finish line? A shiny new PR (personal record; “PB” or “personal best” in other parts of the world)! While setting a PR is exciting and leads many runners coming back for more, there’s much more that goes into any given PR than just race day. Race day can be seen as the product of all the training days coming together in synchronized harmony to bring out a runner’s best.

After following the 5 tips for planning your next PR, Team RunRunner Mat A. was able to ring the PR bell!
After following the 5 tips for planning your next PR, Team RunRunner Mat A. was able to ring the PR bell!

That said, this article will seek to address the full running roadmap, including building a training cycle and racing season, with considerations for what to train and race for and when to do it. It’ll also address the topic of setting goals and expectations, as life, and by extension training, can often be in flux.

5 Tips for Planning Your Next PR

1. Write Goals in Pencil, Not Permanent Ink

    As hinted at, while setting preseason race goals are great, it is also important to be flexible in your planning. You never know when an injury might come up and sideline you from running, or when life events–be them work related or personal–make it more difficult for you to get your training done as envisioned. In the event of injury, various forms of cross training allow you to maintain fitness as opposed to advancing it like a consistent running program would. This is one of many reasons why it’s important to have a variety of goals beyond solely finish lines and PRs.

    2. Create a Goal Hierarchy

    As a coach, regardless of whether I’m working with one of my high school athletes or Team RunRunners, I always emphasize having multiple tiers of goals (A, B, and C goals). The A goals are for when everything is clicking: it might be a stretch to achieve but is still attainable (after all, part of the SMART goals framework is that they are attainable and reasonable). B goals are the solid middle ground: expect B goals to take significant effort to achieve, but appreciate that there’s a high degree of confidence you’ll get there. Finally, come C goals: still good achievements worth celebrating, but are often benchmarks to fall back on when things don’t go as envisioned. This is all the more reason why no matter how big, training milestones should be celebrated and pride should be taken in a runner’s ability to stay consistent. 

    3. Avoid “In An Ideal World” Goal Setting and Acknowledge Your Constraints

    In order to give yourself a chance at achieving a goal, it’s crucial to understand that different seasons of life add context to your running roadmap. For example, compared to the high schoolers I coach prepping for the mile in track season, an adult long removed from their scholastic running days would have different factors and considerations if they had hopes of returning to the mile for the first time since high school. Even avid club runners who still raced track in college and adulthood have different looking mile training than when they were in school due to the more advanced training age. The point being, even three runners all training for the same thing require different roadmaps and lists of expectations for getting to their final destination.

    Niwot High School cross country team after their "A" race.
    Niwot High School cross country team after their “A” race.

    4. Trust the Process (Goals)

      While we fortunately have the COVID pandemic in the rearview mirror, it was a time where we had to be flexible in expectations and goal setting. The same principles still apply now, though we don’t have to resort to virtual races and solo time trials. In this article, “Setting Running Goals during COVID-times”, I discussed different types of goals. This included the importance of having process-oriented goals alongside your outcome-orientated ones. Afterall, process goals often lead to those results-based goals, such as PRs and distance milestones. Consider both quantitative process goals–ones that you can measure, like covering a certain number of miles–and qualitative goals–those you can’t, such as running a new route each week.

      5. Be Open to Trying Different Events

      Set yourself up for success in your primary event by going after PRs in “off events”. For example, a marathoner might pursue a new mile PR following a marathon training cycle. Or perhaps it’s a road runner taking to the trails and trying to set an FKT (fastest known time). This variety builds a more complete runner and can help address individual weaknesses. Don’t shy away from dedicating a mini training cycle to some lower tiered goals. In the long run, it can prevent you from burnout and becoming stale. 

      How to Build a Running Roadmap

      Team RunRunner Therese M. running a "C" race dressed as a banana!
      Team RunRunner Therese M. running a “C” race dressed as a banana!

      Now this just leaves the question of how to build a training cycle and racing season. The fall and spring are commonly seen as the marathon seasons, but don’t forget that there are plenty of great marathons year-round. Similarly, depending on where you are in the world, the seasons in the Northern and Southern hemisphere don’t align: fall cross country in one region might be spring track season for the other. Even just in the United States, the Midwest and East Coast puts much more emphasis on indoor track in the winter than the West Coast does. 

      Periodization and Race Planning

      Linking back to the aforementioned marathoner who lacks footspeed, they may want to hone in on shorter distances for all or part of a cycle to improve this area of weakness. Great! Thanks to the concept of periodization, it can, and should, be done together with the above 5 tips for planning your next PR. According to Runner’s World, “periodized training is structuring your training for a goal race so that on race day you’re at optimal fitness for the demands of that race.” Periodizing your training takes the concept of having multi-tiered goals and applying it to a training cycle, with the goal race representing your “A” race and tune-up races consisting of your “B” and “C” races. Often periodized training breaks the season into different cycles, each with one or two key objectives being focused on that build on each other towards accomplishing your primary goal.

      This might look like running an “off-event” as an early season “C” race to remember what racing feels like. Consider “B” races more like a tune-up, racing something more similar to the goal “A” race. You might take these opportunities to implore different racing strategies, approaches to nutrition, and other considerations as a way to test and see what works and what doesn’t before the big day. Then it’s the goal “A” race: you’ve tapered, dotted your I’s and crossed your T’s, and are ready to lay it all out there before ending your season with a break and/or base building phase. 

      Final Thoughts

      In this article, we have highlighted 5 tips for planning your next PR, alongside building a comprehensive running roadmap that will hopefully lead you to achieve your goals. Like any good travel itinerary, it factors in all the stops along the way. From periodization and varying your training and race calendar, to setting realistic expectations when injury or life happens. This extends to the setting of expectations when taking on something new, whether that be distance or terrain.. While this article not only seeks to inform, hopefully you feel enlightened, dare I say enchanted, to tackle something new with a holistic approach not only to training but to goal setting as well. 

      Brian Comer is a coach with Team RunRun based out of Portland, Oregon. His goal is to help you grow as a runner and a person through consistent training.

      Should You Be Consuming Media While Running?

      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.
      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.
      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. 

      Pillars for Growth in Running and Life

      The Power of Consistency and Honesty

      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.
      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.
      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.

      The Coaches Collective: Insights From a Certified Coach

      A training that provides the skills to support the unique psychological needs of athletes

      Two athletes running in the High Oregon Desert. PC: Kelsey McGill 
      Two athletes running in the High Oregon Desert. PC: Kelsey McGill 

      Introducing The Coaches Collective

      I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them exactly the way you’re meant to…..” It resonated with me to my core. I perused her Instagram page (@drlarapence) and reflected on the many golden nuggets that, as a coach and counselor, aligned with my personal beliefs on removing pathology from the human experience. Non-pathology in this sense means we avoid putting labels or disorders onto someone when uncomfortable emotions, thoughts, or sensations arise. 

      Effective coaches support athletes psychologically as well as physiologically 

      Dr. Lara Pence is a Clinical Psychologist who has decades of experience directly supporting athletes. She founded The Coaches Collective to educate and provide coaches with necessary skills to support the humans they work with. I say “humans” because as a coach, we are often one of the first people our athletes communicate with when X, Y, Z arises. Being able to maintain a non-judgmental, empathic, supportive presence is crucial when difficulties arise for our athletes.

      Whether an athlete is sidelined from sport due to injury, the anxiety becomes overwhelming leading up to a race, or an athlete deeply struggles getting enough nutrition while training, this course will, without a doubt, provide you with necessary steps and tools to support your athlete. Hopefully, coaches will refer the athlete to an outside specialist with expertise in the athlete’s area of struggle. But as coaches, we can also learn the skills to be more involved and supportive when challenges arise.

      My personal experience with The Coaches Collective

      Fast forward to March 2025. I was lucky enough to partake in The Coaches Collective, a 2.5 day extensive training course. Compared to any of my previous training as a mental health professional and run coach, this education through The Coaches Collective far surpassed my expectations of how we can better support our athletes to help establish healthier norms, practices, and communication channels.

      The training highlighted a myriad of noteworthy topics. These included: identifying our values as a coach, the power of the coaching-athlete relationship, boundary-setting, cultural considerations, and the importance of reflection as a coach. We also discussed the psychological needs of athletes. This included how to support those experiencing anxiety, depression, grief, injury, disordered eating, body image challenges, and more.

      The depth of the material and skills we were provided with took me aback. The material was a highly impressive merging of mental and emotional wellness resources with unique athlete considerations. The group processing and discussions provided ample room for retaining the information. It also allowed for direct application moving forward.

      Creating community through The Collective

      The Coaching Collective logo and reminder to get to know humans first.

      In addition to the in-depth materials and resources we were provided, Dr. Lara Pence brought such an enthusiastic, collaborative, curious, and welcoming presence for the entire duration of the training. Needless to say, we often peppered her and the entire cohort with a number of questions to directly apply these skills to our current and prospective athletes. I’ll be the first to admit that I walked away from this training feeling so much more reflective in my own process as a coach. The discussions don’t just remain solely confined to the weekend-intensive, fortunately. Upon completion of the training, you can attend a weekly virtual meeting, The All Collective. Here you can converse and meet previous Coaches Collective attendees, which can broaden the doors for further consultation and mentorship. The All Collective is also a great way to retain the content that you may have forgotten from the weekend!

      Final thoughts

      Whether you are new to coaching or you’ve been in the profession for decades, I highly recommend The Coaching Collective. I guarantee you will learn heaps of invaluable skills to apply to every athletes you coach the very next day. Take a look here to learn more!

      TRR Coach Kelsey McGill

      Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

      Sleep Your Way to Better Training and Racing

      When it comes to better training and racing, sleep is your superpower! I think we all have tried to run after a horrible night’s sleep. That feeling when you’ve just fallen asleep and then the alarm clock rings and it’s time to get up. You had every intention of starting the day with a run or workout, but now you’re tempted to delay, hoping to feel better this afternoon.   

      As a healthcare professional involved with sleep medicine, the study of this practice has increased over the years with new treatments available for some people hoping to improve the quality of their sleep, as well as to decrease the health risk of poor sleep. If you have sleep concerns persisting after incorporating sleep hygiene practices, such as those listed below, it’s time to seek out a sleep specialist. Help is available!

      Runner asleep on the trail, probably hoping to sleep his way to a better performance!
      Runner asleep on the trail, probably hoping to sleep his way to a better performance!

      Looking to perform at your best in your next race? Then don’t sleep on those zzz’s! Instead, let’s explore how you can sleep your way to better training and racing!

      Sleep is one of our fundamental functions in life that works to replenish our bodies with energy.  And it should come as no surprise that research reveals sleep is a foundational key to improved sport outcomes for athletes. Getting enough sleep is just as important as those ticking off the long runs, speed work, and base miles for runners. 

      Why Runners Need Sleep:

      1. Improving heart rate and stress response to exercise.
      2. Decreasing RPE, or your effort level, making that run or workout a little bit easier or faster.
      3. Decreasing the risk of injury and illness.
      4. Improving your metabolic health and energy levels.
      5. Boosting your mood, focus, and cognition.
      6. Improving recovery and adaptations to training (aka getting fitter faster!)

      By consistently getting good sleep, you’ll unlock better training and, hopefully, the PR you’re working so hard for! 

      Have a better sleep like this cute kitty!

      To Do List for Better Sleep:

      • Finding a calming mechanism to wind down.
        1. Practicing meditation or yoga to help decrease stress, especially ahead of an approaching race.
        2. Read a book, a real one not an ebook on a screen.
      • Control your sleep environment.
        1. We can help our bodies prepare for sleep in a cool and comfortable environment. 
        2. Ear plugs can also help decrease the external noise.  
      • Maintain your sleep routine.
        1. This can be challenging, especially when most travel for races.  
        2. Create and follow a regular night routine to help signal to your body that it is time to sleep!

      To NOT Do List for Better Sleep:

      • Bright and blue lights in the hour before bed.
        1. Bright and blue lights can decrease the amount of natural melatonin our bodies produce, negatively affecting our circadian rhythm and ability to fall asleep.
        2. Avoid screens in the hour or two before bedtime. If you can’t manage that, consider wearing blue light blocking glasses and turning down the brightness on your devices (or putting them in “night” mode).
      • Alcohol and caffeine.
        1. Alcohol can impact on the quality of sleep (even if you think it helps you fall asleep), while too much caffeine late in the day can keep you awake.
        2. Limit (or avoid) alcohol as much as possible, especially close to bed. Keep your caffeine for the morning only. 
      • Unfamiliar noises.
        1. Unfamiliar sounds can easily be heard when trying to sleep in unfamiliar environments, making falling asleep difficult.
        2. Consider sleeping with ear plugs or white noise, then maintain this habit in unfamiliar environments to ease the disruption.

      TL:DR

      Establishing a good sleep routine can help the stars align for a fantastic race. So start sleeping your way to better training and racing today!

      References

      Dzierzewski, J. M., Sabet, S. M., Ghose, S. M., Perez, E., Soto, P., Ravyts, S. G., & Dautovich, N. D. (2021). Lifestyle factors and sleep health across the lifespan. International Journal of Environmental Research and Public Health, 18(12), 6626. https://doi.org/10.3390/ijerph18126626

      Nikolaidis P.T., Weiss K., Knechtle B., & Trakada G. (2023). Sleep in marathon and ultramarathon runners: A brief narrative review. Frontiers in Neurology, 14, 1217788. https://doi.org/10.3389/fneur.2023.1217788

      Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, focusing on half-marathon and marathon distances, understanding the challenges of balancing a busy life with personal goals. 

      Runner mastering the marathon taper by prioritizing their recovery.

      Mastering the Marathon Taper

      It’s marathon taper time! You’ve put in the work and now you’re looking to perform your best on race day.  To some the idea of a taper might sound glorious, to others it might bring feelings of apprehension. This article will hopefully help to even out those feelings by explaining what exactly a taper is, the why behind tapering, and how to execute it well!

      Runner mastering the marathon taper by prioritizing their recovery. PC: Ruby Wyles
      Runner mastering the marathon taper by prioritizing their recovery. PC: Ruby Wyles

      What is a Taper?

      Tapering for a race refers to reducing total training volume in the 1-3 weeks leading into a race. This allows for the body to enter race day fresh, healthy, and ready to perform optimally. Mastering the marathon taper looks different depending on a multitude of factors: the experience level of the athlete, race distance, race importance, training volume leading into the taper, etc. Therefore, there is no “one-size-fits-all” approach to tapering for a race, but there are some general principles you can apply.

      Reduce Volume, Not Intensity

      It is important to reduce your total training volume, so that your legs start to freshen up. But people often make the mistake of taking out the high intensity workouts in their week.

      If you normally do harder workouts on Tuesday mornings, then continue to do harder workouts on Tuesday mornings, even in the taper. If the total volume of your typical workouts come out to 10 miles, perhaps lower that to 8 miles. We want our legs to freshen up, but not to go stale. Maintaining training intensity reminds our bodies that there is still a big task to complete in the near future.

      Two runners logging a track workout during their marathon taper. PC: Dave Albo
      Two runners logging a track workout during their marathon taper. PC: Dave Albo

      Gradually Reduce the Long Run Volume

      The long run is a big stimulus that takes a significant toll on the body each week. I usually assign my marathoners their biggest long run (both in terms of miles at marathon pace and overall distance) 3 weeks out from race day–maybe 20-22 miles. The volume of the next long run, 2 weeks out, reduces slightly, but is still a typical long run that they’ve completed multiple times before–usually 16-18 miles. The final long run the week before the race is typically 10-13 miles. This gradual reduction in the weekly long run ensures that the body is recovering well and energetic come marathon day.

      Although these long runs are decreasing in volume, it is still a good idea to add some marathon pace miles in these, as well as continue practicing your race day nutrition. 

      If you want to learn how to best prepare for your race in training, check out TRR Coach Jamie Spruiell’s blog: Top Tips for a Successful Marathon Race Day.

      Prioritize Sleep and Nutrition During the Taper

      Mastering the marathon taper requires treating your body well, in order to freshen up your legs and get to race day healthy. This necessitates prioritizing adequate sleep, fueling your body well with enough food, and hydrating like crazy! Even though your training volume is decreasing, this is not the time to cut back on your nutrition.

      Personally, I choose to cut out all alcohol during the final 4 weeks leading into a marathon. I feel it keeps me healthy, focused on the task at hand, and makes the finish line beer all the more rewarding!

      Sleep is the number one recovery tool. Your body repairs itself during sleep. Be sure to continue getting to bed at your normal hour (or earlier) is key during the taper. And perhaps your run is shorter than usual in the morning, so you can afford that extra 30 minutes to snooze.

      For a deeper dive into recovery, read TRR Coach Miles Bennett-Smith’s blog: “Recover Harder to Run Faster”.

      Prepare Mentally

      Runner preparing for their race by journaling and hydrating. PC: Dave Albo
      Runner preparing for their race by journaling and hydrating. PC: Dave Albo

      The most difficult part of a taper might be the apprehension that can come with reducing your training. Thoughts that you are losing fitness start to creep in. I’m here to tell you you won’t lose fitness. During the taper, your body is able to actually absorb the fitness gains from workouts you did a few weeks ago. You are as fit as you will be. Your job during the taper is to make sure you’re healthy and refreshed. That is mastering the marathon taper.

      There are many cliches often said during taper week, my favorite is “the hay is in the barn.”

      With the taper comes more time in your day. Instead of worrying and ruminating on your training or the upcoming race, use this extra time to visualize yourself running strong and fast. Practice your race day mantras and journal your thoughts. Reflect on all the hard work you did in this training block that will prepare you for race day. It’s nice to create some taper rituals that are unique and special to reuse ahead of future races (assuming you find them beneficial).

      What’s Next?

      If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!

      Coach Evan Covell, author of this piece "Consistency is Key".

      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. 

      TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.

      Add Fun to Your Running Routine: 6 Ways to Stay Motivated

      So you might not yet be sold on finding running fun, but you can at least acknowledge the many benefits to running. It’s one of the best activities for building cardiovascular fitness and improving your physical health. Running also offers significant mental benefits such as enhancing your mood and reducing anxiety. 

      Despite the numerous benefits, it is not uncommon for running to feel like a drag at times, and our motivation to do it can wane. How can we ensure that we keep our running fun and fresh so that we are willing to stick with it for life?

      6 ways to add fun to your running routine: 

      1. Change up your running routes.

      Limiting yourself to running the same route day after day can become monotonous. This can interfere with motivation and engagement. Choosing a new running route can make runs feel more like an adventure than a routine. Rather than running around your neighborhood for your next long run, try venturing to a new trail or a nearby park. 

      For some people, finding a new route will be simple. You can simply head out the door without a plan and purposely begin running a different way than usual. For others, this approach might make them nervous. Fortunately, apps like Strava or MapMyRun can help you discover new running routes beforehand. Then you can download and follow the route on your phone or watch.

      Add fun to your running by finding new routes, such as via Strava's route planner.
      Add fun to your running by finding new routes, such as via Strava’s route planner.

      2. Sign up for races that excite you.

      Add fun to your running routine by training for a race. No matter if it’s a 5K, ultramarathon, or any other organized event, signing up for a race can give you something to look forward to. 

      Consider themed races such as color runs, mud runs, relays, hot chocolate runs, and countless others: the possibilities are nearly endless, and there is something out there for you!

      Runners having fun as part of a running club. PC: Ruby Wyles

      No matter your pace or finish pace, you will feed off the exciting atmosphere, and be rewarded by an incredible sense of accomplishment and camaraderie with your fellow runners. And for an added bonus, many post-race parties are an absolute blast! 

      3. Find a running partner or join a running group.

      For some people, one of the most difficult parts of running is the solitary aspect. Finding a friend or a local group to run with can make an enormous impact. When you run with other people, there is built-in accountability at play. On a day when you may not feel like running, you know that your partner or group is waiting for you to join them.

      Many communities have local running clubs that are inclusive of all levels, from complete beginners to elite marathoners. Regardless of your level, you are likely to find someone to run with. You will be surprised how this can make running fun and motivating!

      4. Set challenging yet attainable goals for yourself.

      Having a clear goal can make your running both more exciting and rewarding.

      Again, there are endless possibilities: setting a new personal best time, increasing the length of your long run, or running a given number of miles in a week or month. The important thing is that you are challenging yourself in a way that is motivating rather than overwhelming. If you find your goal negatively affecting your desire to run, it’s time for a new one!

      5. Mix up your workouts.

      One of the quickest ways to reinvigorate your running routine is by keeping your body guessing. Rather than going out and running five miles per day at the same pace, try peppering tempo runs, fartleks, hill repeats, or interval workouts into your weekly running routine.

      As well as making your routine feel fresh and exciting, mixing up your runs will also facilitate improvements in your performance. If you are not sure where to start with incorporating these sorts of workouts into your training, or want personalized advice on pacing for these workouts, check out TeamRunRun for coaches who are excellent at doing this.

      Adding this sort of variety to your running routine may be the secret to more enjoyable training!

      6. Turn your runs into a game.

      Have you tried gamifying your runs? Apps like Strava or Nike Run Club allow you to participate in a variety of fun challenges and competitions. You can connect with your running buddies virtually and have friendly competitions. Some platforms hold official challenges like Strava’s “Run 50K in 30 Days” campaign.

      Using apps is only one way of gamifying your running. You can also incorporate self-imposed games into your runs. For example, you could pretend that someone is about to pass you and that you need to reach the next telephone pole within fifteen seconds. Maybe your running cadence needs work, so you play a game with yourself to see how many steps you take in a given minute.

      Having a scavenger hunt is another fun way to gamify your runs. You could look for different types of trees, flowers, birds, or anything you want.

      Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern
      Signing up for a non-traditional race or running in costume is another way to add fun like these runners are doing! PC: Howie Stern

      When you get ready for your next run, remember: the best way to add fun to your running routine is one that sustains running as a lifelong habit. Don’t forget to enjoy the journey along the way!

      Caleb Betton is a coach with Team RunRun based in Philadelphia. He specializes in coaching runners who are new to the sport or are coming back after a long time away.

      Top Tips For a Successful Marathon Race Day

      And the importance of “practicing like you play” by simulating race conditions in training.  

      Preparing for a successful marathon race day requires more than just logging miles. It takes simulating race conditions ahead of time to ensure peak performance on race day. The concept of “practicing like you play” applies to marathon preparation by replicating the physical, mental, and logistical elements of race day in training.

      “The training IS the marathon…the race is the celebration.”

      If you have been training for a marathon long enough someone has probably told you this phrase just before crossing the start line. “The hay is in the barn” is another one. The point is, you’ve put in the work and now you get to show it off on race day. Top performances require full effort and full attention throughout the training block, sharpening your mind and body during the weeks and months leading up to your goal race. Additionally, you need to simulate those race day conditions–as best as you can–during training so that they do not surprise you on the big day. 

      Two runners preparing for marathon race day with a "dress rehearsal" run, simulating race conditions in training.
      Two runners preparing for marathon race day with a “dress rehearsal” run, simulating race conditions in training.

      Top Training Tips For a Successful Marathon Race Day 

      1. Simulate Race Conditions

      Planning your training block around what you will be experiencing on marathon race day is a great way to ensure that you are physically and mentally ready to take on race day. 

      Runner testing out their race shoes ahead of race day.
      Runner testing out their race shoes ahead of race day.

      Consider the Course: Mimic the conditions as closely as possible during training runs. Are you running a course full of hills but you usually train on flat ground? Is the race an out and back route or and point to point? Or maybe you get your training runs done in the evening, but your race has a 7am start time.

      Run at Your Race Pace: Include some goal race pace miles into your speed sessions and long runs. This allows the body and mind to get used to that pace on tired legs in the midst of some hard training weeks. You’ll need to come back to that during miles 22-26 on your marathon race day.  

      Practice in Similar Weather: Train at a time of day that allows you to acclimate to expected temperatures and conditions. Are you training during the winter in Baltimore for a Spring race in Florida? Or are you enjoying the California climate every day but racing in the Texas humidity? There are ways to prepare the body, like heat training and cooling strategies, for these changes to optimize performance.

      Wear Race Gear: Just like actors have dress rehearsals to prepare for opening day, runners need to rehearse as well. Strap on your race day shoes, your lucky shorts, top, and hydration choice (pack or bottle), load up the gels (yes all of them!) and go out for a long run. Make sure you are comfortable (and chafing free!) so that you can avoid surprises on marathon race day. 

      2. Nutrition and Hydration Strategies

      Some of the different nutrition and hydration products available to fuel training and marathon race day.
      Some of the different nutrition and hydration products available to fuel training and marathon race day.

      Race day fueling is crucial: you need gas in the tank if you want your engine (or legs) to run. The best way to avoid the dreaded stomach issues or energy crashes is to practice your nutrition strategy during training. And no, I’m not just talking about testing the fuel you plan to take on the course. Look at the days prior…your carb load, meals the day before, and race morning fueling as well. 

      Test Your Fueling Plan: Try different types of gels, chews, or drinks to determine what works best for you. Are you able to fuel and run easily at the same time? When you are 15 miles in does your choice of strawberry gel still sit well with you? It is important to be able to get down those carbs when your body needs them the most. Don’t forget about the logistics–do you have a way to carry your sports nutrition with you during the race or are you planning to rely on aid stations, or perhaps a mix of both?

      Hydrate Strategically: Follow a hydration schedule that mimics what you’ll do on race day. If you take the same bathroom stop at every long run, expect your body to want you to stop at that same point on marathon race day.

      Eat a Race Day Breakfast: Experiment with pre-run meals to ensure they digest well and provide lasting energy. Plan out what you’ll want to eat the night before and the morning of your race.

      3. Mental Preparation

      Marathon running is as much a mental challenge as a physical one. Training your mind to handle the ups and downs of race day can not only give you a competitive edge but also make the rough times a bit easier to get through.

      Practice Race Day Scenarios: Reframe running when you don’t feel like it, or through tough terrain and mental lows, as building resilience. 

      Use Visualization Techniques: At mile 18 of a 22 mile long run, what are your strategies to push through? Imagine crossing the finish line strongly and executing your pacing plan effectively. But also imagine just missing your time goal–how are you going to put your arms around that discomfort and still cross that finish feeling successful?

      Develop a Mantra: Having a personal phrase or mantra can keep you focused and motivated during tough moments.

      Marathon success isn’t just about how many miles you run—it’s about how you prepare for the real thing. By practicing like you play, implementing these top tips for a successful marathon race day, you’ll fine-tune your strategy, build confidence, and set yourself up for a smooth and successful race day. Simulate race conditions, dial in your nutrition, train your mind, and execute a race rehearsal to maximize your performance. When race day arrives, you’ll be ready to run strong and achieve your marathon goals.  Now, go get that PR!

      What’s Next?

      If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.

      Jamie Spruiell is coach with Team RunRun based in Walnut Creek, CA. As a mom of 3 and avid runner, she knows what it’s like to juggle running with a busy schedule!

      Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

      Marathon Training: Four Principles for Success at 26.2 Miles

      Training for a marathon, or any long distance running event, is fairly simple: run consistently each week, mostly easy, sometimes hard. There are no magic workouts that will catapult your fitness forward, rather success comes from stringing together days, weeks, and months of solid work.

      Now, although training can be that simple, I know that you clicked on this article for a bit more depth and nuance. While this post is focused on training for the marathon, these four principles of marathon training can be applied to most endurance events.

      Disclaimer: there are many ways to train for a marathon, these are a few pillars that I employ in coaching my athletes.

      1. Good Enough is Good Enough

        A phrase I often repeat to my athletes is: “good enough is good enough.” In all training, I think it is important to improve with the minimum effective stimulus. You do not need to go deep into the well very often. Save that for race day. This principle can be applied across the board in endurance training.

        For example, on a broad scale, when looking to increase running volume. If you’ve been running 40 miles per week, try increasing to 45 or 50 for your next training block. There is no need to jump to 80 miles per week when increasing to 50 will give your body the stimulus it needs to improve. Narrowly, the same principle can be applied to a specific workout. Consider progressing a 20 minute threshold run to 25 minutes for the next workout, not 40. You need to leave yourself somewhere to go in the future.

        Two runners in marathon training enjoying an easy run together.
        Two runners in marathon training enjoying an easy run together.

        2. Easy Days Easy, Hard Days Hard

          You may have heard that slowing down your easy runs is the key to getting faster. Running truly easy will help you recover, yes, but only running easy is not going to improve your speed. To improve overall you also need to incorporate some reasonably hard running in your training schedule. Remember good enough is good enough, so your hard days do not need to leave you questioning everything. Rather, they should be challenging but manageable.

          Your easy days should be truly easy. Your run should be conversational and relaxed. The rest of your day should be fairly relaxing too. Be sure to take care of the small things like fueling well, foam rolling, yoga, and sleep. For a more in depth look into recovery check out Recover Harder to Run Faster by TRR Coach Miles Bennett-Smith.

          Your hard days should be challenging. Your run workout is the most important piece of this puzzle: train hard enough and with enough volume to get the adaptation your body needs. You are only able to go hard on this day because the one or two days before were actually easy: your body is now ready for the next challenge. If you incorporate strength training into your routine, adding your lift after a running workout is the ideal way to schedule this in. Hard days hard.

          3. Move From Less to More Specific

            In training for a marathon, you want to move from less specific to more specific as you approach race day. If we zoom way out and look at training in terms of a calendar year, what you are doing 6 months away from your target marathon should not be very marathon specific. But in the 10-16 weeks before race day, training becomes increasingly more tailored to the marathon. Your long runs increase in duration, you dial in race pace and effort, and total training volume increases relative to what you were doing before.

            Keys Marathon Training Workouts
            1. Long runs

            During these 10-16 weeks, I typically incorporate marathon effort (later defined by a pace once we dial things in) into athletes’ long run workouts. At first I break up marathon pace into smaller sections, then gradually, the total duration at marathon effort increases.

            E.g. Starting with 4 x 2 mile repeats, then 4 mile-2 mile-2 mile, then 4 x 3 mile, then 2 x 6 mile, etc. Finally, this might culminate in 12-14 miles at marathon effort within a 20+ mile long run, usually 3-4 weeks out from race day.

            1. Threshold workouts

            I target accumulating 30-40 minutes at threshold pace in various formats.

            E.g. 6 x 6 minutes with 1 minute recovery between each. 

            1. VO2 max and faster speed workouts 

            Done on a track (or a hill), these are speedy sessions targeting 5 km pace down to mile pace. The goal of these workouts are increasing leg turnover and changing up the stimulus. 

            E.g. 10 x 400 meters with 90 seconds recovery between each.

            In addition to the long run workout, I usually assign another workout each week targeting threshold, VO2 max, or even faster paces, depending on the athlete, their experience, and needs. As you get closer to the marathon race, the threshold sessions get a bit bigger and the speedy stuff is emphasized a bit less. 

            A group of runners training for a marathon starting a speedy track workout. PC: Dave Albo
            A group of runners training for a marathon starting a speedy track workout. PC: Dave Albo

            4. Running Economy is Everything

            To get faster at the marathon, spend time getting faster at the mile. 

            If you are already signed up for a marathon and your specific marathon training period has begun, then this isn’t quite for you, yet. You need to prepare for the race that is coming up. But if your marathon is still far off, it’d be beneficial to train for a shorter event like the 5 km or mile. Increasing your speed over these short distances improves your running economy which will translate up to the longer distances when you switch training focus. 

            Running economy is your body’s ability to use oxygen most efficiently at a given pace. Therefore, if your mile personal best improves, you can expect your 5 km, 10 km, half marathon, and marathon to improve as well (with a specific training block of course).

            Throwing different stimuli at your body throughout the year (in a structured and well-thought through manner), forces your body to adapt to a variety of challenges, and prevents your body from going stale and plateauing. I have also found this to be a very effective tool in keeping my athletes engaged and excited about running. Trying out some different race distances can be scary at first, but changing up the type of training is fun and refreshing. Not only that, it will help you in the long term when you refocus on training for a marathon.

            What’s Next?

            Coach Evan Covell, author of this piece "Consistency is Key".

            If you are feeling lost in your training approach and want some more guidance, consider hiring a running coach! Team RunRun has a coach for every athlete. Reach out today and get started!

            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. TRR coaches Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have also partnered with the Oakland Marathon helping runners train for their best race.

            Recover Harder to Run Faster

            And why recovery maybe the most underrated part of your training!

            Your training plan is dialed in. You’ve got the mileage, the workouts, the long runs. But let me ask you this: Is your recovery plan just as detailed?

            If your answer is something like “Uhhh… I foam roll…sometimes?”—then we need to talk.

            Train Hard, Recover Harder

            Most runners approach training like a badge of honor contest. More miles! More speed work! More long runs! But when it comes to recovery, they suddenly embrace chaos—late nights, junk food, and maybe a few celebratory beers after a tough run. Look, I’m all for balance, but here’s the reality:

            You don’t get stronger during workouts. You get stronger during recovery.

            Every hard session creates micro-tears in your muscles, depletes glycogen stores, and adds stress to your body. The real improvements happen when you allow your body to repair itself properly. If you’re not matching your recovery efforts to your training load, you’re sabotaging your own progress. Yes, the hype is real, you do need to recover harder to run faster!

            So let’s fix that…

            Recovery is part of the workout!
            Recovery is part of the workout!

            How to Recover Like a Pro (or at Least Not Like a Sleep-Deprived Maniac)

            Here are five non-negotiables when it comes to maximizing your recovery:

            1. Sleep Like It’s Your Job

            If you do one thing right, let it be this: prioritize sleep. Sleep is when your body produces the most growth hormone, which repairs muscle and replenishes energy stores.

            Goal: 8-9 hours per night, especially after long runs or workouts.

            Reality check: Can’t hit 9 hours? Start by getting 30 minutes more than usual. Even small improvements help.

            Kickstart your recovery with electrolytes and a quick carb source before a proper meal later.
            Kickstart your recovery with electrolytes and a quick carb source before a proper meal later.

            2. Fuel Your Recovery (Just Like You Would Your Workouts)

            That long run isn’t officially over until you refuel properly. Training breaks your body down—nutrition builds it back up. Think of fueling as the second half of every run, not just an afterthought.

            What to do:

            • Within a few hours of finishing any run over 60 minutes, get a mix of carbohydrates and protein (ideally 3:1 or 4:1 ratio–but no need to overthink it). This kick-starts muscle repair and replenishes glycogen.
            • Don’t just eat anything—focus on high-quality, nutrient-dense foods. Think eggs and toast, yogurt and granola, or a smoothie with fruit and protein.
            • Hydration isn’t optional. Water is great, but after hard sessions, adding electrolytes helps replace what you lost in sweat.

            3. Active Recovery is a Cheat Code

            Scrolling on the couch for the rest of the day might sound nice, but active recovery helps speed up the process.

            Try this instead:

            • Legs up the wall (seriously, it’s magical).
            • Easy walking or light mobility work (think yoga or dynamic stretching).
            • Compression gear or a quick foam rolling session—just not so aggressively that it makes you regret life.

            4. Match Your Recovery to Your Training

            This is where most runners mess up. They increase training loads without increasing recovery efforts.

            Rule of thumb: The harder the training day, the more dialed-in your recovery should be.

            Long run = prioritize sleep, hydration, and proper nutrition.

            Easy day = this is when you can afford a bit more flexibility. (But dialing in your recovery will only help you!)

            5. Protect Your Recovery Like You Protect Your Long Runs

            You wouldn’t randomly skip a big workout, right? So don’t slack on recovery, either. If you want to actually absorb all the hard work you’re putting in, you need to plan recovery like you plan your runs.

            Final Thought: Are You Training Smarter or Just Training More?

            If you feel like you’re crushing workouts but underperforming on race day, this might be your missing piece. The best runners in the world don’t just train hard—they recover even harder.

            So next time you finish a tough session, don’t just think about how far or fast you ran. Think about how well you’re going to recover from it. Because that—not just mileage—is what makes you a stronger runner.

            Now, go get some sleep!

            Miles Bennett-Smith is a coach for Team RunRun based in San Francisco. He coaches intermediate and advanced runners from 1500m to marathon on trail, track or road.

            Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

            Consistency is Key: Consistency in Running and Resting

            TLDR:

            As a result of training consistently, Team RunRunner Alayna crushed multiple races!
            As a result of training consistently, Team RunRunner Alayna crushed multiple races!

            Consistency is key. Period. Consistently caring for yourself by doing the small things to keep your mind and body happy will pay huge dividends come race day. 

            Practical Tip:

            Prepare your environment the night before your training session to eliminate any barriers to getting out the door. Lay out your clothes, shoes, fill your bottles, have your gels on the kitchen table, etc.

            Consistency is Key.

            If you’re like me at all you’ve probably heard this phrase all over your social feeds in the last few months. The algorithm figured out that you’re training for a race. Now it’s bombarding you with messages telling you to get out the door for your run. No. Matter. What.

            I agree that consistency is probably the most important factor in endurance training. But it extends well beyond forcing yourself out the door and ignoring any potential signals your body might be sending. Being consistent across the board is what we’re striving for here. Get out for your scheduled run, yes, but also be sure to warm up properly, refuel after your workout, do your strength and mobility training, sleep plenty, and actually take your rest days. 

            Now you might be saying, “Evan, you just told me to do even MORE things!”. Well…yes, showing up each day for yourself over these next 6 weeks will pay off tremendously. But only IF that consistency is about consistently caring for yourself. Doing all the small things to keep your body happy, while taking some time away from training to keep your mind happy, will lead to a successful trip around Oakland on race day. And my guess is about 2 hours after you cross that finish line, you’ll be searching for your next race to train for.

            What’s Next?

            If you want more structure and guidance, consider hiring a running coach! At Team RunRun, we have a coach for every athlete. Check out the training page on the Oakland Marathon website for a selection of coaches who are here to help.

            Coach Evan Covell, author of this piece "Consistency is Key".

            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 (oh, and consistency!).

            Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.

            A Secret For Running

            And the Undervalued Importance of Patience

            Psssttt…wanna know a secret for running? Wanna know the real “hack”? Running isn’t just about fitness—it’s about patience. And if you don’t learn patience, running will teach you the same lesson—over and over.

            It’s in training, when workouts don’t click, when your legs feel sluggish, when you’re putting in the work but the numbers won’t budge. It’s on race day, when every instinct tells you to go, but you have to hold back, when you’re deep in the pain and wondering if you can hold on. And it’s especially in injury, when progress is out of your hands, when you’re forced to sit still while everything in you wants to push.

            Two runners embracing the secret for running: training with patience and consistency.
            Two runners embracing the secret for running: training with patience and consistency.

            We’re a society that has shifted (quickly and without thought) to instant gratification, unreasonable timelines, and expectations that don’t match reality or human capabilities. And we’re unhappy. We want guarantees and crave results now. We want to skip the part where things are hard. But running doesn’t work like that. Progress takes time, setbacks are inevitable, and the finish line isn’t handed to you—it’s earned, one patient step at a time. That’s a secret for running—or, at least, it was secret.

            Runner slowing down and taking the time to stretch.
            Runner slowing down and taking the time to stretch.

            Patience is uncomfortable because it forces us to accept a hard truth—we are only in control of two things: showing up and our reaction. But we crave a clear cause-and-effect relationship: put in the work, see the results. It doesn’t always work that way. Progress is often invisible until it isn’t. The body adapts on its own timeline, not the one we set. And sometimes, setbacks aren’t detours but part of the path itself.

            Patience is frustrating, especially when we equate improvement with effort, and effort with action. But patience isn’t about doing nothing. It’s about knowing when to act and when to wait. It’s about trusting the work, even when the outcome isn’t immediate. And it’s about understanding that adaptation takes time—whether we like it or not.

            Running isn’t a straight path forward. It’s filled with plateaus, setbacks, and moments that test your resolve. Some days, you fly. Some days, you fight for every step. But if you stay patient—if you keep showing up even when it doesn’t seem to be working—you’ll find yourself standing in a place you once thought impossible.

            And here’s the thing—running teaches patience the way life does. It reminds us that we can slow down, we can trust the process, and we can let things unfold as they should. The more we learn this lesson in running, the more we can apply it elsewhere.

            So when things aren’t going your way, when frustration tempts you to force what isn’t ready—just breathe.

            This message was brought to you by a human and a current student of Patience.

            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.

            If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.