Ryan Williams – Columbia, MD Running Coach
$130.00 / month and a $19.00 sign-up fee
50% off your 1st month! Helping runners push limits—while keeping life in balance. Parent, athlete, and coach who believes running is a metaphor for life. Focused on science-backed training, mental resilience, and long-term growth in order to train smarter, stay motivated, and enjoy the journey.
Description
Ryan is a trail and ultrarunning coach based in Columbia, Maryland, specializing in helping busy athletes train smarter, stay injury-free, and build the confidence to take on big goals—whether it’s a first ultra or a breakthrough race performance. As a parent and endurance athlete, Ryan understands the challenge of fitting training into real life. His coaching blends science-backed training, mental strength development, and practical strategies for balancing training with work and family. With a focus on long-term success, fueling well, and making training fun, Ryan helps runners not just chase finish lines, but build a lifelong love for the sport.
*** 50% off First Month for month-to-month Coaching – Coupon Code: 50%rwilliams ***
LEVELS: Beginner, Intermediate
TYPES: Road, Trail
DISTANCES: 5k/10k/Half Marathon, Marathon, Ultra
TRAINING PLATFORM: Steady State
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited phone, unlimited text
RESPONSE TIME: Within 24 hours
LOCATION: Columbia, MD
IN-PERSON SESSIONS: Yes, reach out to Ryan for more info. In-person sessions are purchased separately from monthly, online coaching.
SPECIALTIES
- Holistic athlete development – I coach the whole athlete, focusing on mindset, resilience, and
long-term growth. - Mental game coaching – As a certified Myers-Briggs Practitioner, I help you align training with your personality for smarter, more effective progress.
- Personalized, science-based training – Rooted in the latest research and inspired by elite
coaching principles. - Trail & ultra expertise – I’ve tackled some of the toughest races out there and know what it takes to go the distance.
- Supportive coaching style – I believe in trust, empathy, and accountability to help you push past limits.
PHILOSOPHY
Training should challenge you, but it should also fit your life. My coaching is built on:
✔ Consistency over intensity – Progress happens through sustainable training, not burnout.
✔ Building mental strength – Ultra success is as much mindset as mileage.
✔ Longevity in the sport – I’ll help you maximize volume while minimizing injury risk.
✔ Fueling & recovery – “Eat enough. Always.” Your best runs start with proper nourishment.
I’ll create a customized plan that gets you to the start line prepared and to the finish line stronger than ever.
WHAT TO EXPECT
- Personalized training plans tailored to your schedule & experience
- Race prep & fueling strategies customized for your goal event
- Strength workouts to prevent injuries & build endurance
- Ongoing support via calls, messaging, or in-person meetups
Mindset coaching to build confidence & mental toughness
COACHING EXPERIENCE
I’ve been coaching, advising, and mentoring in my professional life for over 10 years. I believe the same core values I apply as a coach in my professional life apply to coaching athletes in the running world.
I always lead with positivity and I believe empathy is key. I believe in building trust, embracing vulnerability, actively listening, and staying resilient in the face of adversity. I’m a certified Myers Briggs (MBTI) Practitioner. I coach professionals in many different areas using the MBTI personality assessment. I’m an expert in personality psychology and how to apply that to your professional and personal life. I bring this expertise with me to the running world, and I can help you understand how your natural preferences should influence your training and racing style.
ABOUT ME
I’ve been running trails, pushing limits, and coaching others for over a decade. As an ultra-endurance athlete, I know the highs, the lows, and the joy of crossing a finish line you once thought impossible. My passion is helping you shoot your shot, sign up for the hard thing, and make it happen—without sacrificing the rest of your life.
When I’m not coaching or running, I’m adventuring with my family, growing veggies, and perfecting homemade pizza.
BIG INFLUENCES
- David and Megan Roche (Some Work, All Play) because they are bringing the science and training theory. I cannot get enough of their “sexy science”. They read the literature and they bring those studies to their community. My training and fueling game have been heavily influenced by their teachings.
- Courtney Dauwalter because she’s so fun and inspiring. Courtney shows how you can be a mental and physical monster but also have so much joy and fun that everyone around you wants to run ultras. Her mental approach to running is so inspiring. And who doesn’t love nachos and 10” inseam shorts!?
- Dr. George A Sheehan, the author of Running & Being, because running is philosophical and spiritual to me, as well as just a lot of fun. Running & Being is about longevity and how the body helps determine our mental and spiritual energies. As a coach that wants to set you up for longevity in the sport, this work is incredibly influential to me.
- Ted Lasso because he is who I want to be as a coach. A lot of my coaching values have evolved since studying and learning from the coach of AFC Richmond. I believe that you should be open to good ideas that can come from anywhere. You should “be a goldfish” and set yourself free from mistakes, just don’t stop learning from them.
RACING HISTORY
I’ve raced everything from muddy 24-hour ultras to brutal mountain 100Ks, securing podium finishes along the way. Some highlights:
- 2nd overall – 88 miles at 24 Hours at Genesee Valley (2024)
- 2nd place male – Run to Remember 50K (2023)
Top 25% – Catoctin 50K & Patapsco Valley 50K
PRs
- 5K: 20:36 – St. Ben’s Camel Canter 5K (1st Overall)
- 50K: 5:10:35 – Run to Remember 50K (2nd Male)
- 100K: 16:43:13 – World’s End 100K (11,736 ft vert gain)
- 24-Hour: 88 miles – 24 Hours at Genesee Valley (2nd Overall)
CONTACT RYAN
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
- No Days Off: What Happens When You Don’t Take Rest Days?
- Genesee Valley Ultra 24 Hour – Race Report
- Should You Be Consuming Media While Running?
- Running with Your Dog
SOCIAL
Supendeep Dosanjh –
I could list several reasons why Coach Ryan was just the best fit and coach for me. But here are a few that resonated deeply and well with me:
1. His gentle, kind and yet firm coaching style is an art. He knew when to push me and when to approach me with ease to motivate me, especially when he recognized I might be getting into some negative thinking patterns around training.
2. He made training fun and shifted my mindset towards training, in a subtle and genuine way. I think many of us, myself included, get fixated on the ultimate goal of running (ie to run a marathon or 10K). But he finds genuine and creative ways to make you realize how building your reward system into the actual training vs the actual goal is where the real reward is at. That type of mindset helps you put in the long hours, weeks, and months into your training.
3. If you go with Ryan, you will not be disappointed and you’ll have a friend for a lifetime.
Linda –
Great coach…Ryan is super responsive, gives good feedback and really challenges you..I very much appreciate his wisdom and how he challenges me to do better
Camille Mayes –
Ryan has been an amazing coach! My training cycle did not go as expected, I was dealing with a crazy schedule, injuries, nutrition fails, and burn out. Ryan helped me adjust and get me where I needed to be. He worked with me and not only helped me reach my goals but was supportive, motivational, and consistent. Whenever I had an issue I could count on Ryan to problem solve with me. Whether it was nutrition, warm ups, or something hurting, Ryan had an answer for me. I’m so appreciative for all Ryan has done for me I cannot recommend him more, this is your guy!
Valerie J –
What’s going well: Coach Ryan is meeting us (team mom and son) where we are. This helps us with momentum. We are slowly getting into fitness after a period of inactivity. Coach asks lots of thoughtful questions before creating an intentional weekly plan. The unexpected lessons we learn from Coach hit us just when we need it, so we feel supported both physically and then emotionally too, as we are on this journey back to running. When there is a hiccup, coach knows how to help us pivot due to injury or limitation with positive forward motion, helping us use any hiatus to our advantage.
Trevor Bates –
Ryan is an incredible coach. He guided me through training for a Backyard Ultra and was consistently supportive, flexible, and engaged throughout the entire process. He stayed on top of my plan, adjusting it as needed to fit around vacations and life’s curveballs without missing a beat. Ryan checked in on me regularly and gave thoughtful feedback on every workout. He genuinely cares, knows his stuff, and is clearly dedicated to the craft. Can’t recommend him highly enough.
Sebastiaan Oude Groeniger –
Ryan’s a fantastic coach — I really can recommend him to anyone!
I reached out to Ryan when I decided I wanted to go for my first ultra marathon (a 50K). I could use some coaching after some bad luck with injuries in 2024. My goal for this year was to avoid getting injured again, but still challenge myself and find out what I’m capable of.
What I really appreciated was that Ryan doesn’t just focus on the physical side of training — his attention to the mental aspect is just as strong, and it made a big difference for me.
I’ve always been someone who tries to stick to the training plan no matter what. In the past, I’d push through even when rest would’ve been the better choice. Ryan helped me become more relaxed about it and taught me to listen to my body. I learned that it’s completely fine to skip or adjust a session when needed — and not to feel guilty about it.
Ryan pushed me to find my limits, but never to overdo it. He also taught me the importance of fueling properly before and after training, something I wasn’t doing well until Ryan started coaching me.
He was super flexible and quick to adjust plans whenever life got in the way — whether I got sick or something unexpected came up, he’d always find a good alternative quickly and calmed me down when necessary.
The day before the race, we focused mostly on mental prep, which turned out to be incredibly useful. It gave me tools to deal with the tough moments that will come during a long race. And most importantly, it was also really fun (and, as he will say, it should be fun!). He set me up so well for raceday — I honestly wouldn’t have been able to perform as well, both physically and mentally, without his support. I finished my 50K with a smile on my face thanks to Ryan and I’m ready for more!
If you’re looking for someone to coach you towards your goals, Ryan is a GREAT coach. I can’t recommend him enough.
Thank you Ryan!
Gavin OBrien –
Ryan is one of, if not the, best coaches I’ve ever had the pleasure of working with! I have ran for more than 15 years (throughout high school and college), but have been in a rut athletically and mentally, so needed some additional support as I’m preparing for a longer race longer than what I’ve ever done before. Ryan provided so much help building a plan that increased my athletic performance, boosted my mental resilience and crafted a positive and encouraging atmosphere to be successful.
I couldn’t be more thankful that I connected with Ryan and he was able to coach me! His athletic accomplishments speak for themselves, but he is also so flexible in his approach and is such an amazing listener. He learned what was important to me and changed the training plan to meet my unique requests. He was always responsive and his training plan was so comprehensive, which helped me so much to prepare for my 24 hour race.
Some specific examples that highlight Ryan in a more specific way are below:
-He educated me all about fueling during exercising (and how this can be both art and science). After following his advice and eating more, I felt like a million bucks even after several hours of strenuous activity
-I had a vacation during the training and Ryan worked within this constraint to help me relax the workouts, but still help maintain my conditioning
-Ryan provided answers to my countless questions and personalized his advice by sharing scientific literature so I could “dive down the rabbit hole” to learn more
-He was flexible and when I was feeling emotionally up and down, he told me to take care of myself first and foremost; he never made me feel bad when I wasn’t able to complete a workout. He just wanted what’s best for me and always focused on what we learned from both positive and challenging experiences
Overall: If you’re feeling in a rut with your training (or if having trouble getting started), you’re planning on doing something way outside of your comfort zone, curious about all the latest science to get you from “good to great”, or simply interested in a supportive, flexible, understanding and creative coach to create a plan built around your life – Ryan is your coach!! I give my HIGHEST recommendation for you to reach out to him so he can learn more about your needs and help you achieve your goals!