Liz Crain – Fort Collins Running Coach
$105.00 / month and a $19.00 sign-up fee
Helping athletes of all abilities achieve their goals with science and compassion.
Description
Fort Collins running coach Liz Crain specializes in distances from the 5k to the marathon, particularly helping runners who are looking for that PR or BQ (or both!), new runners trying to build a base to train for their first race, and those looking to incorporate strength training. Reach out to Liz below!
LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Trail
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: Final Surge
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text, unlimited phone
RESPONSE TIME: Within 24 hours
LOCATION: Fort Collins, CO
IN-PERSON SESSIONS: No, online coaching only
SPECIALTIES
Overall, I specialize in endurance events, which are 5k and longer and I like to put an emphasis on including strength training into my training programs. I am excited to work with motivated athletes who would like to step up their running game!
My specialties are:
- Experienced runners looking to get faster and BQ or PR
- New runners looking to train for their first race and build their aerobic base
- Incorporating strength training into your training plan
- Race day planning (e.g. pacing plans, race nutrition plan, hydration plan)
PHILOSOPHY
I believe success in running is found in consistency and that working with a coach can help you stay consistent, which will lead you to achieve goals you didn’t think you could reach before. Working with a coach keeps you accountable and motivated for workouts and races.
I understand that my athletes have lives outside of training so training needs to be consistent but flexible. I believe coaches need to be compassionate and understanding towards their athletes to truly get their athletes to achieve their goals. Understanding and compassion lead to more honest communication between coach and athlete which is important for successful training.
With all of that in mind, working with me includes:
- Free Consultation Meeting: To set up a consultation meeting click the “Contact Liz” button and we can set up a meeting to see if I am the right coach for you!
- Flexible Training Schedule: This schedule will include various types of workouts that will help you become a stronger and faster runner.
- Information and Tips on Running and Training: If you have questions about your training, races, etc. do not be afraid to ask me any questions you may have.
- Strength Training: I think that all runners should incorporate some sort of strength training into their schedule. If adding strength training into your schedule interests you, just let me know!
- Form Analysis: Good running form is essential if you want to improve your times and minimize your chance of injury. If getting your running form analyzed interests you, feel free to send me a good quality video and we can work from there.
- Recovery Techniques: You can only train as hard as you recover, so I believe having a good recovery routine is important for any runner. I can provide tips and techniques on developing a recovery routine (e.g. stretching, foam rolling, etc.)
- Weekly Check Ins: I contact all my athletes weekly and make sure that they are progressing forwards. Along with a weekly rundown, I will also provide comments on your workouts daily.
- Life Balance and Motivation: Like I said earlier, I know that most athletes lead busy lives and can get demotivated or disheartened from time to time. I will work with you to figure out how we can fit your training into your busy schedule and how to stay motivated when things get hard.
My philosophies for training revolve around my background in science and engineering. I think that the science behind running is very important when working with an athlete. I study and utilize several different evidence-based training methods in my training plans which are aimed to help you meet your running goals.
COACHING EXPERIENCE
The first athlete I coached was myself. When I became an avid runner, I began learning all that I could about the world of running. I turned into a complete running nerd. Under my own coaching I was able BQ on my 2nd marathon. In 2019 I decided that I wanted to become a certified running coach, so I took the time and obtained my UESCA running coach license. With this knowledge I’ve also coached many friends and family members to their first race or to a new PR.
ABOUT ME
Currently I live in beautiful Fort Collins, Colorado with my husband and two pups where I now work as a freelance web and graphic designer as well as a running coach.
I grew up in Marysville, WA where I ran track and field as a sprinter all throughout high school. After a short hiatus from running I rediscovered my love for running and fitness in college where I worked my way up in distance. I did my undergraduate degree at Washington State University (GO COUGS!) where I received a BS in Civil Engineering with and emphasis in environmental engineering. After receiving my undergraduate degree, I stayed at WSU to get my master’s degree in Environmental Engineering focusing on water treatment.
I find that running brings a lot of joy and discipline into my life. Being able to get my morning run in allowed me to have an outlet for all the stressors in my life while I was in graduate school. Running has also taught me a form of mental strength and resiliency that I find incredibly helpful for other aspects of my life.
BIG INFLUENCES
My love of running started watching the growth and success of the professional women in marathoning today. Women such as Shalane Flanagan, Molly Huddle, Deena Kastor, and Des Linden. Watching these women race inspired me to become a more dedicated runner myself.
From a coaching standpoint I am strongly influenced by Jack Daniels and Author Lydiard, who have influenced many other coaches as well. Other influences include David Roche and Matt Fitzgerald.
RACING HISTORY
I have been racing different distances since high school. In high school I raced sprinting distances including the 100m, 200, and 400m. Since high school I have focused on aerobic endurance events including many local 5k and 10ks and several half marathons and marathons.
CERTIFICATIONS
- UESCA Run Coaching License
- ProTrainings: Adult, Child, and Infant CPR/AED and First Aid
PRs
- 5k: 19:22
- ½ Marathon: 1:26:23
- Full Marathon: 3:05
CONTACT LIZ
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.
PUBLICATIONS
- How to Run your Best Virtual Race
- My Race is Cancelled, Now What?
- The Importance of Running Long
- Why you need Speedwork
- The Importance of Tempo Runs
- Different Types of Workouts
- Why Do Runners Need Strength Training
SOCIAL
Emma Robinson –
I’ve only been working with Liz for a short time but I’ve really loved working with her! She is kind while also pushing me towards my goals, super flexible if something isn’t working for me, and has written me really attainable workouts that I feel push me while also match my skill level at this point. She has also given me some great resources and has overall made me a more confident runner! I’m excited to continue to work with her as I train for my first marathon in the Fall!
Kara Cassano –
Liz has been coaching me for several months now and it has been great! She is very flexible and understanding when needing to adjust plans. This is the first time I have felt strong as a runner and I enjoy the workouts she plans for me! It has been really worthwhile having her for guidance!
Hayley Walker –
Liz has been awesome to have as a coach! She is kind and encouraging, and is realistic and flexible about what I can do around my schedule. At the same time, she is great at checking in to hold me accountable. She is also very quick to respond via text, email or Final Surge about any questions I have, and readily shares her running knowledge.
It’s clear Liz believes in functional strength training for real fitness and running goals, rather than aesthetics, and that she believes in a strong baseline of fitness in running. While I could sometimes hit faster paces training by myself, I always got burned out after a while and had to take a break and start further back than I ended. Liz is teaching me how to be patient with the training, and it’s resulting in a fitness that feels long-term. Plus, workouts that used to be a challenge are now consistently a lot easier, and my challenging workouts take me much further.
I’ve had a good experience doing her strength training as well. She made a plan to work with the at-home equipment I have available, and doesn’t require me to buy anything else. Running is a lot funner than strength training for me, but it’s motivating to have Liz’s plan every week to tackle. I’m feeling stronger than I have in a while, without going to a gym!
I feel motivated and ready to challenge myself increasing my mileage through the Boston winter ???? I highly recommend Liz!
Lindsey Gilmore –
I’m training for the Boston marathon virtual race and have had coach Liz to help me stay focused, dedicated and positive during this year of several race cancellations. I also really appreciate the strength training plans included which have immensely helped to improve my speed and trail running ability. She is also an inspiration herself with her natural running talent and how much she has already accomplished so I’m excited to see what her future holds! Whenever I have a question she has been quick to reply and so supportive to not just me as an athlete but with an understanding for all the other components of life with little ones! I am recommending her to all my friends and family even the ones who are runners and just don’t know it yet. Liz is a wonderful person and coach!
Julia Blom –
I am training for my first ultra marathon and Liz has been a great help! My work times differs every week and Liz manages to fit all my workouts and runs in around my shifts. Communication is great and if I have any questions or suggestions I know that she will listen, explain and adjust what I need. Liz is a very caring and supportive coach and I highly recommend her!
Karissa Bradley-Evans –
Liz has been such an amazing support on my running journey! She not only offered encouragement when I needed it but friendly advice and an occasional reminder of why I’m doing this. She is also flexible with my schedule and always available on any platform I talk to her on – final surge, Instagram, email and even text.
She’s always cheering me on and I just couldn’t have asked for a better coach. I’m getting closer to running a half marathon every day that she is on my side.
Katie Walker –
I’m currently training for a half marathon or 25k distance, and Liz has been a great coach! I’ve found that I’m improving consistently and the runs/workouts are at the perfect level; they’re challenging without being too hard. Recently I’ve had a lot going on, and she has been amazingly accommodating and flexible to my schedule and has made sure I have everything I need to train successfully. I like the accountability that her coaching gives me, but she is also very understanding and encouraging. She really cares about how I’m doing and the progress I’m making. I’d definitely recommend her as a coach ????
Ana Kodama –
Liz has been a wealth of knowledge and support! Her ability to explain the science behind running and how it relates to body recovery is extremely valuable for a info driven person like me! She has been able to accommodate my schedule with flexibility and patience. Liz has been able to give me more confifldence and lots of encouragement during this process! She has been a tremendous asset in getting me ready for my first half marathon!