Kate Marden – Arlington Running Coach
From: $110.00 / month and a $19.00 sign-up fee
Coach Kate Marden offers tailored training plans for both running & nutrition, and she will lead you on your next active retreat!
Description
Arlington running coach Kate Marden is a certified nutrition coach and seasoned runner and marathon racer who is dedicated to helping anyone and everyone get more out of their running. Kate is also a certified Nutrition Coach – a free nutritional assessment is included in each run coaching package. Read on to learn about her specialties, philosophy, and rates!
***Kate also offers youth pricing for athletes under 18 years old. Reach out to Kate below for more info!***
LEVELS: Beginner, Intermediate
TYPES: Road, Trail
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: Final Surge
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text
RESPONSE TIME: Within 24 hours
LOCATION: Arlington, VA
IN-PERSON SESSIONS: Yes, within 5 miles of zip code 22207. Options include: Form assessment, running drills and a set workout (depending on client’s specific needs and abilities), bodyweight strength work discussion/demonstration/diagnostics, and planning going forward.
SPECIALTIES
Certified Running Coach for all distances (from 5k to ultras), Running & Wellness Retreat Leader, Youth Running Coach, & Certified Nutrition Coach!
I have trained runners of all abilities and experience. Whether you are looking to hit a PR in an upcoming race or just want to become the healthiest, most active version of you possible, I’m here to offer support, motivation, and accountability without judgement. I am open to working with anyone, though I always appreciate clients who are interested in running as part of a healthy lifestyle, not simply running for the sake of going fast. I love to talk about healthy living, so beware: if you ask me a question, I’ll inundate you with information.
I also launched my own wellness retreat venture this year as part of my coaching business – Flash Running Wild Wellness Retreats! Currently, I am offering long weekend getaways in the Shenandoah Valley (with a focus on trail running, hiking, healthy eating, and more), and I have plans to expand locations to other parts of the US and abroad!
For all clients, I integrate strength progressions of varying levels of difficulty, intensity, and duration into every client’s schedule, and I have coached group classes as well as individuals. In addition, I encourage all clients to have open conversations with me about nutrition – general dietary habits are as important as race day nutrition, but let’s just say a marathon can be made or wrecked by improper fueling! I also created a set of healthy lifestyle principles for active, busy people – the Five for Life – so I hold regular Zoom calls to discuss ways to incorporate broader wellness habits into our hectic lives.
Finally, I coach youth runners. I started a local kids’ running club in Arlington, VA (home of the RRCA and “Fittest City in America”!) – FRW’s Kids Running Wild! – through which I hold track practices, trail runs, and more. I have also coordinated the local branch of the nonprofit running series, Healthy Kids Running Series, since 2018, so if you have a young runner who wants to expand their horizons, I’m your woman!
PHILOSOPHY
I believe anyone can be a runner. You don’t need to be able to run fast or far to call yourself “A RUNNER” – as long as you are willing to get out there and put one foot in front of another, I’m happy to help. I also believe firmly in flexibility. We’re all busy, and stuff happens. The best laid plans and all that. Consistency with your training schedule is far more important than one specific workout, so my role as a coach is to help you achieve – and maintain – that progressive consistency, not to make you feel guilty if you have to miss a workout or shift the schedule.
Running is a fantastic tool for healthy living, but I view it as one piece (albeit an important one) of the bigger picture. If you aren’t eating right, sleeping right, and taking care of your mental and emotional health, all the running in the world won’t make you healthy. I am here to help people integrate running into their lives in a way that is feasible, sustainable, and complimentary to other healthy lifestyle choices.
When working with a client, I want to know three pieces of information:
- What they hope to achieve by working with a coach
- What goal(s) they have set for themselves, whether that’s a specific race distance, a PR, or getting back into shape post-partum
- What their motivation is for that day, that week, that month, and this lifetime
I think it’s very important to realize that motivation does not have to be in the form of “PR’ing in my next race” – it can be as simple as “feeling better about myself TODAY”.
I don’t always take enough rest days myself, but I am a big proponent of active rest and recovery, especially for beginner runners. The biggest mistake someone wanting to get into running can make is to go out too hard, too fast. More miles does not always mean better running. It’s about quality of miles, thinking through what you are going to run, when, and at what pace.
COACHING EXPERIENCE
I’ve been coaching since spring of 2018, when I became certified by the RRCA as a distance running coach. Since then, I’ve coached both individuals – in-person and online – and groups. I coach with an eye on the entire package – running fitness as the primary focus, but I spend time with many of my clients discussing and working on other areas: nutrition, stress management, etc. At the beginning of 2022, I turned my coaching into an official business, Flash Running Wild Fitness & Nutrition Coaching, and this year launched the offshoot FRW Wild Wellness Retreats.
From my clients, I encourage frequent communication, open conversations, and regular check-ins so we are consistently on the same page. And to that end, my clients all receive ample communication from me – weekly emails with updates/tips/etc., FRW-branded guides to various FAQ’s, regular group Zoom calls, and – for local clients – regular track and/or trail run meet-ups. I want my clients to think of me not just as a coach, but as someone who is fighting in their corner.
In addition, I briefly coached treadmill-based classes at a local runners’ studio, Formula Running Center, but the studio unfortunately did not survive the pandemic. I also served on the board of the DC Road Runners Club for several years, working as both VP of Races and Director of Training Programs.
Further, I have coordinated 12+ seasons of a local Running & Strength Training group, with an average of 10 participants in each season. I started this program 5 years ago to provide a supportive, no-pressure workout environment for my neighbors, and it’s been a fun ride with lots of friendships forged.
I also have experience as a race director – I direct several races/year on my own, simply to bring more opportunities to the local running community to get the entire family outside and active.
I earned a Master of Science in Exercise, Fitness, and Health Promotion from George Mason University in the summer of 2019, and as part of this rigorous two-year program, I took classes in biomechanics, strength training, exercise physiology, sports psychology, and scientific writing. My culminating project for this MS program was a peer-reviewed paper and presentation on the benefits of an exercise intervention on falls risk in community-dwelling older adults. All in all, my experience and education has run the gamut!
ABOUT ME
Currently coaching from Arlington, VA, I’m originally from the Midwest – Kansas, a fact that provides endless entertainment for friends. Though I’m a KU Jayhawks fan, I came out to the East Coast for college, starting out at Tufts University in the Boston area, studying abroad in Salzburg, Austria, and finishing my BA in German at Georgetown University in DC. I speak fluent-ish German still ????
I’ve got a house full of kids (ages 6-20), a few animals, and I have been working in recruiting for the language services industry for the past 15+ years. I ride horses (mostly in a vain attempt to encourage my 6-year old daughter to become an equestrian), play tennis (ditto with my 9-year old son), enjoy hiking (as do most people!), and I love a good old-fashioned scary movie. My husband isn’t a runner but patiently listens to my many pursuits – and someday I’ll make a runner of him! You can read more about me on my blog site, Flash Running Wild.
BIG INFLUENCES
The single biggest influence in my life is someone who probably never ran a full mile in her life – my mother. She passed away in 2017 from Lewy Body Dementia, a particularly aggressive form of progressive dementia, and that moment when I lost her for good was the moment I realized there was no reason for me NOT to pursue my life’s passions. So here I am. I run, I coach, I care about others because my mother no longer can.
I find a lot of value in the Blue Zones principles – if you don’t know what those are, reach out to me and I will be more than happy to discuss :).
I don’t subscribe to any one training system or philosophy, but I do find merit in the Galloway Training Program, especially for those trainees who are struggling to find their footing. If someone comes to me for advice on which online program to follow, I’ll direct them to Hal Higdon, as I find he’s got a pretty broad range of options. But because no two runners are the same, I avoid anything remotely cookie-cutter!
RACING HISTORY
I am always training, regardless of whether I have a race coming up. I generally only race a few times/year, and it’s almost always a last-minute decision unless it’s a race that requires travel. This is partially because, for me, running is such a big, integral part of my daily life that I don’t find specific race training cycles to be necessary for my motivation levels. And, let’s be honest, races can get expensive quite quickly! I ran the Marine Corps Marathon twice – my PR was 3:10 at the MCM in 2012. My half-marathon PR was 1:24 at the Marine Corps Historic Half, also in 2012. I’ve won a few races, including a half-marathon in Kansas City, and the Garden Spot Marathon in Pennsylvania. I’ve done Ragnars a few times, including one ultra that involved 43 miles for me, and the Wawayanda Lake Black Loop this past fall in New Jersey.
My first marathon was in Prague – not the best course, but Prague happens to be my favorite city in the world, and I lived there for a while with my brother and his (Czech) wife. My favorite marathon was a very obscure race in Vermont – the Kingdom Games. 21 people ran, and the weather went from torrential, sideways downpours to hot and steamy several times over the course of the race. But it was beautiful and fun!
I’m at the point now where I really only do races that are small – I prefer to roll up 20 minutes before starting time, and I don’t really want or need the medals, t-shirts, etc.
That all said, my brother has gotten me more interested in both trail running and ultras over the last year or so, so I’m hoping to continue that trend!
CERTIFICATIONS
- RRCA Level I Distance Running Coach
- NASM Nutrition Coach
- ACE Personal Trainer
PRs
- Marathon – Marine Corps Marathon in 2012, 3:10 (Arlington, VA)
- Half-Marathon – Marine Corps Historic Half in 2012, 1:24 (Arlington, VA)
AWARDS & ACCOLADES
- Named Race Ace Ambassador for 2020 to Freedom’s Run Race Series (WV)
- Named to Community Advisory Board for Healthy Kids Running Series, a competitive selection process
CONTACT KATE
Finding a coach who is a great fit for you is really important. We encourage you to email your coach prior to signing up so you can connect, communicate, and ensure a good athlete/coach fit. Fill out the form below to reach out directly to Kate, or book a time to chat on a call with her here.
PUBLICATIONS
- Running Retreats led by Coach Kate
- Mental Strength and Off-Season Soul Searching
- Fasted Running: Yea or Nay?
- Why Don’t I Lost Weight While Running?
- Running to (re)Find Oneself after Becoming a Parent
- Work/Life/Running Balance – post-Covid
- Flash Running Wild
SOCIAL
G Haynes –
My experience with Kate over the past 3 months has been great. I love her comprehensive approach to both running and nutrition. I’ve been running for years and have always self trained, but having Kate as my second pair of eyes has already helped me see improvements. She is super attentive and always responds/communicates in a timely manner. Looking forward to the continued progress!
Drew –
I started working with Kate in April to prep for my first marathon this fall. I’m a recreational runner and have never worked with a coach before, so I wasn’t sure what to expect. Kate is extremely consistent, reliable, and communicative. She also adapts workouts to fit my preferences and schedule. I appreciate that she has group video calls so everyone can get some face time to connect. I highly recommend working with her
Elizabeth Briones –
I absolutely love working with Kate! She is so knowledgeable and so positive. She’s flexible with me and my schedule/training and comes up with the most effective and helpful workouts. I love working with her and I can’t wait to continue to for future races!!!
Julie Wimpory –
I have been working with Kate for 2 months so far in preparation for my half marathon in the Spring. She is everything you could ever ask for in a coach. She is encouraging in every way. Kate makes your training easy to follow on the ap, she is flexible with your scheduled runs and if you can’t get to the run she will move your schedule around to fit your needs. I was looking for a good coach that was knowledgeable in running and I definitely got the best. I know it’s only been a few short month however I couldn’t be happier with who I chose to direct me in this adventure.
Alison Thro –
I’ve been working with Kate since April 2023, around the time I retired. I started running during the pandemic as an encouragement to take breaks from the virtual office. I resolved to continue running after I retired as part of maintaining a healthy lifestyle. I thought having a coach would instill discipline, establish accountability, encourage balance, and help reduce the risks of injury.
I feel like I’ve won the lottery in having Kate as a coach!!!! She is totally awesome!!! She took the time at the outset to discuss my goals and what I was looking for in a coach. She developed an individualized training program to meet my goals and challenge me.
Kate listens well, is very responsive, and is an exceptional communicator. She provides regular, timely feedback. She responds to questions promptly, always thoughtfully, and frequently with links to additional resources. She is positive and encouraging, while also providing constructive and frank suggestions or tips for improving performance, drawing on her personal experience, including as a coach. When life events have thrown my training off schedule, Kate has been reassuring and helped me to get back on track.
Kate sends out a regular newsletter with information on, among other things, specific topics of general interest and details on upcoming races. She hosts periodic group Zoom meetings, fostering a sense of community and mutual support. She is always is open to suggestions for additional discussion topics. She arranges meet-ups at local running venues and is planning additional events.
Kate is highly resourceful and energetic and has exceptional initiative. She easily does the work of three people! She combines her training as a runner and running coach with her expertise as a nutrituist to offer a range of information and services. She conceptualized and will be leading running retreats this fall, in Virginia’s Shenandoah Valley and in Hawaii.
If you’re looking for a running coach, definitely talk to Kate!!!
Julia Holt –
Kate is an amazing coach, and I’ve benefited tremendously from her expertise and insight. Over the years, I’ve used several different programs and coaches, and Kate is the best by far. The strength training and run workouts are varied, challenging, and fun. Kate answers questions in a timely manner, works with your schedule, and adjusts as needed. Her feedback has helped me improve mentally and physically. Signing up with Kate is the best gift I’ve given myself. I highly recommend Kate and the Team RunRun program. You are all doing a fantastic job!
Rusty Painter –
I’ve worked with a few other coaches in the past, and none have been as attentive as her. She designs individual workouts that align with my goals. She answers every question that I have (even the dumb ones). She provides awesome and timely feedback on my workouts through Final Surge (and even texts me when necessary). I feel like I have become a stronger runner since I started working with Kate. If you want to become a better runner, you can’t get a better coach than Kate!
Fred –
Kate is super knowledgeable, a great communicator, and will create a schedule to meet your specific needs. My needs are pretty specific and she’s been great and accommodating while also making me a (much) better runner. The five stars is well deserved.
Bryan Monkarsh –
I am just getting into running. I have always done sports that often required me to run but this is the first time I am serious about running. I had been trying to train using the internet to get me to a half marathon that I am doing later this year (my first one). I realized I really don’t know what I am doing and wanted the guidance of a coach. I was looking for someone to help get me to the half marathon race and maybe beyond while understanding that I have a job and other interests. Just ask Kate how much I ski, lol. Anyway, I found Kate online and it has been a good match for me. We work remotely since I am not near where she is and I have not found that to be an issue. She works with me and around my life yet we are still progressing forward. She is open to all my questions and checks in with me on how parts of the training are going. It is really a holistic approach to training. I run, strength train, cross train (rowing, skiing, etc) and stretching. This approach is making me a stronger runner and way less likely to have injuries (please no injuries). Kate is also trained on nutrition and can help you beyond just the fitness. I feel like a made a good decision and I look forward to continuing to get better with Kate’s help.
Jose Garrido –
I’ve been working with Kate for the past 3 months and has been a really good experience. I have worked with other coaches before and I had never received that level of attention to details, Kate really checks all data on the workouts, the cross training workouts are really helpful and challenging, she is open to make adjustments if needed as she understands that there is a life outside of running.
Charlotte Hyland –
I have been working with Kate for a few months and I’ve been very impressed with how individualized her plan is. I was just coming off an injury when I needed to start marathon training and Kate really helped me build up my training without having me add too many miles too soon. The cross and strength training have really helped my marathon build up. She’s also very communicative and really seems to analyze all my data. I’m quite pleased with my decision to work with Kate and highly recommend her.
Danielle Dewees –
It’s only been a couple month, but I can’t imagine training without Kate now!
I have already begun to see the effects of my comprehensive training plan, which includes multiple forms of cross training, progressive strength training, and, of course, running. The runs have included tempos, hills, fartleks, strides, easy, progressive, long, etc. I don’t think I’ve done the same exact workout twice.
Kate has been very responsive to all my random questions. She provides advice and suggestions, but ultimately allows me to make my own informed decisions. She’s also gently reined in my expectations at least once already.
Additionally, Kate sends weekly emails with a lot of information and resources on various topics, such as running form, nutrition, emerging research, pacing, strength training, etc. She hosts regular coaching meetings for all her athletes where she dives deeper into specific aspects of healthy living.
Kai –
I’ve never worked with a running coach before, so I don’t have anyone to compare Kate to, but I’ve really enjoyed the couple of months I’ve been working with her so far. She’s super responsive, considerate of all my needs and requests, and comments on almost all of my workouts. She’s encouraging but also will give me tough love when a workout scares me. I’m finally starting to pull out of some post-marathon funk/overtraining issues, and am excited to work with Kate through my spring/summer racing season.
Brittany Jewett –
Kate is a fantastic coach! She has been so responsive and has been so helpful adjusting my running schedule as needed. The workouts are tailored to my schedule and where I am fitness wise. I’ve enjoyed the variety in the workouts and how simple she made it to add strength exercises throughout the week.
Audrey Hollenberg-Duffey –
I have been with Kate for 2 months now and it has been a fantastic experience. She customized my exercises and I have made improvements each week. She is in regular contact with me to make sure I am doing well and to see if I have any questions.
Hannah Breedlove –
I have love love loved working with Kate. I am a frequent communicator (read: needy athlete) and she is always so quick to respond and so willing to provide helpful advice, give me honest feedback, cheer me on, or adjust my workout and schedule as needed. She’s knowledgeable, on top of everything, and I love the plans she puts together. She’s helped me work through injury and sickness so far while still building my base for marathon training and at the same time making sure I’m not pushing more than I need to. If you’re thinking about getting a coach, choose Kate!
Chris Fleming –
Kate is a fabulous coach! I have been training for my first ever full marathon coming off multiple injuries last year. This year I was diagnosed with a stress injury a few weeks after I started working with Kate. I was devastated and worried. Kate reassured me that everything was going to be fine and we reworked my program to lean in more on what I was lacking and to build a stronger aerobic base than before. She is very communicative and responsive and works with you, which it tantamount for a good coach. She has challenged me in ways that I have never been challenged before and I have seen gains in the three months we’ve been working together. Her spirit, drive and support are stellar and she has changed the way I look at training, and made it fun and rewarding. If you need a run coach, look no further than Kate!
Joanna Woodson –
I can’t say enough about Kate. She provides substantive feedback quickly, she adjusts my plan as needed, she is positive always, and so responsive. I wish I could put her in my pocket and have her words of wisdom all the time!
Sara Gardhouse –
Update as of 4/28/22:
Kate is AMAZING AMAZING AMAZING! Anyone looking for a running coach should pick her in a heart beat. I truly cannot even describe my gratitude towards everything she has done for me. She is doing so much for the running community all the time, and is truly an inspiration to all. I cannot say enough good things about Kate, except that you 100% will be so thrilled to have her as your coach – hands down, she is the best!
Review as of 3/20/21:
Kate is absolutely amazing! She is constantly available for any questions and advice, and always provides detailed responses to any questions or concerns. She has helped me so much already and is a constant source of encouragement and inspiration. She is so incredible that she even checks the weather where I run to make sure that a run is realistic that day. She is also incredibly flexible and understanding when life gets in the way and never gets upset if you miss a target. She is truly an outstanding coach to work with and I could not recommend her more highly.
Sophie Hessekiel –
Kate is AWESOME! She has really helped me get my pace and endurance up. She is always available to respond to my questions and gives me such good advice. She’s great about helping me integrate cross-training and strength-building exercises to prevent injury and also gave me some great nutrition tips. I’m getting ready to run my first 10k next month, and with Kate’s help, I feel certain I’ll be ready.
Regan Brunette –
I cannot speak highly enough of Kate. I was looking for a coach who would be more than just a semi-automaton sending me a standard training plan, and Kate is the furthest thing from that. She is responsive, knowledgeable, and personable. Questions are answered in a very timely manner, and the answers are substantive and relevant. The training that she provides is detailed and is clearly adapted and updated to my own particular fitness and training requirements.
If you’re thinking of choosing Kate as your coach: do it!
Amber Sandager –
Kate is exactly what I needed. I’m a very amateur runner who just needed some guidance and accountability. She has provided more than that. I have run more consistently working with her than at any other time in my life.
Morgan Doxer –
Kate has been helping me train for a marathon and has been wonderful! She always answers my questions quickly and helps me through any concerns that I have. I love working with her and I highly recommend her!
Steen Simonsen –
Kate is the best coach I’ve ever worked with. I’ve been training for my most challenging run yet (50 miler) and she’s been fantastic. She diligently answers my questions, keeps communications regular and substantive, and is supportive. She’s also flexible, working with my sometimes uneven schedule. She challenges me but also backs off my schedule a bit when needed. Her coaching is totally worth every penny. No concerns or areas for improvement at all.