Sarah Ranson – Spokane Running Coach

4.60 out of 5
(5 customer reviews)

$85.00 / month and a $19.00 sign-up fee

I believe EVERYONE has the potential to be a good runner! The key is to learn to be COMFORTABLE being UNCOMFORTABLE.

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Description

Spokane running coach Sarah Ranson’s experience includes first time runners in middle school XC, High School runners looking to PR in the mile, and new moms hoping to find a new exercise routine by becoming a runner for the first time.

Contact Sarah

LEVELS: Beginner, Intermediate, Advanced
TYPES: Road, Trail, Track
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: Google Docs
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text, unlimited phone
RESPONSE TIME: Within 48 hours
LOCATION: Spokane, WA

SPECIALTIES

If you have a desire to be a faster, stronger runner I’m here for you! I have experience coaching the full gamut: from first time runners in middle school XC, High School runners looking to PR in the mile, to new moms hoping to find a new exercise routine by becoming a runner for the first time. I always incorporate recovery, nutrition, strength training, cross training and mental fortitude training into my plans. I’ve had my fair share of injuries and setbacks and can help you through the ups and downs of training.

PHILOSOPHY

I believe EVERYONE has the potential to be a good runner! The key is to learn to be COMFORTABLE being UNCOMFORTABLE. I will train you to do just that…..become comfortable being uncomfortable! It doesn’t happen overnight but I can make that happen with trust, hard work, and communication. A running coach is more than someone who gives running advice. Life is complicated, hard and exhausting. To become a better runner we need to work together to find the right combination of running, cross training, nutrition and rest that fits into an already busy life.

Run training should be a happy, fun experience and I will work closely with you to make sure we keep it enjoyable. Balance is the key to not only running but life, right? I work hard to make sure my workouts are balanced to fit into your unique lifestyle. Sometimes life gets in the way or things don’t always go as planned. Communication is very important between coach and athlete, I need to know when things aren’t going well, workouts were too easy or hard, you’re not getting enough sleep. We can’t achieve success without open frequent communication.

COACHING EXPERIENCE

I’ve been coaching since 1999. I began my coaching career at Florida State University where I was a Graduate Assistant Coach for XC and Track. I’ve coached HS girls XC and Track, Triathlon Clubs, and most recently I’ve been a women’s distance running coach for the Spokane Swifts in Spokane, WA. I currently coach a few individuals and a Middle School Co-ed XC team. I’ve been running competitively since 1999 in distances ranging from 5K to Marathon and have coached myself to all my PR’s other than college track times. Each of these groups holds a special place for me and I would never say I prefer one type of runner over another. I love the challenge each individual or group presents me with. Coaching is never a one size fits all and that’s why I love it!

ABOUT ME

I’m a 47 year old mother of 2 teenage boys. I live in Spokane, WA with my husband, boys and 2 Labradors (only one likes to run). I was a competitive swimmer before I found running in 6th grade. I am an 11 time High School letter winner (I made a bad decision to be a cheerleader the fall of my freshmen year and didn’t run XC that year). I ran for the University of Missouri in XC, indoor and outdoor track. I earned a Masters Degree in Sport Management from Florida State University where I started my coaching career as a Graduate Assistant Coach.

When I was coaching the Spokane Swifts they nicknamed me Tinkerbell in Combat Boots! Running grounds me, I don’t run everyday because, well I’m old now! But I do have a crazy need for daily exercise so I’ve gotten really good at designing cross training exercises. I still compete mostly in half marathons and marathons and am holding on to hope that I can still PR (2:51) in the marathon again before I’m 50.

BIG INFLUENCES

  • My HS coach – Hampton High School, Allison Park PA
  • Jeff Pigg – My coach at University of Missouri
  • Rick McGuire – My coach at University of Missouri
  • Nick Ranson – My husband and crazy good triathlete

RACING HISTORY

My racing career began in 6th grade in Pittsburgh, PA. During Middle School orientation an announcement was made about the XC team. Who knows why it grabbed my attention but it did. Turns out I was a good runner! In HS I raced XC and the mile, 2 mile and 4×800 on the track. I was also a highly competitive swimmer from age 5 – graduating HS. I ran 5 years at the University of Missouri where I raced XC in the fall, 3,000 in indoor track and the 5,000 and 10,000 in outdoor track. I LOVE the 10,000 on the track! It is my very favorite running event.

After college I decided to give road racing a try, eventually giving the marathon a go with very little training. I was going to be in Prague on a business trip during the marathon, so why not? I did one 20 mile training run and figured I was a collegiate runner….. how hard can a marathon be? Well, pretty darn hard! I had reviewed results from the previous year and decided I could be the top American. SO, I went out hard, like 5:50 pace for the first half (6 miles were on cobblestones!). It was an out and back course so when I got to the turn around I think I cried for a few seconds when I realized there was no way I was going to make it back to town – I had hit the wall. I bribed myself for the second half: I had to run to the next aid station but could walk the entire length of the aid station. The last 3 miles were around downtown and I was too vain to walk in-front of the crowds so I ran the last 3 miles. I ended up finishing in 3:23.46, but I was NEVER going to run another marathon without proper training!

PRs

  • 5K- 17:01 (Track)
  • 5K – 17:36 (Road) (2002) Runners Forum Winter Run 5K, Indianapolis, IN
  • 10K – 35:20 (Track)
  • 10 Mile – 1:01.31 Army 10 Miler (2003) Washington DC
  • Half Marathon – 1:19 (2001) Indianapolis Life 500 Mini Marathon
  • Marathon – 2:51.34 (2003) Chicago Marathon

AWARDS & ACCOLADES

  • Power Bar Elite Athlete 2007-2010
  • Lululemon Ambassador
  • 2013 Winner Tri Cities, WA Marathon 2:58.22
  • 2012 Winner Toepath Trail Marathon (Cleveland, OH) 2:58.23

CONTACT SARAH

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.

Give us a brief history of your running, and this can include what distances and/or races you’ve run, how long you’ve been running, any past or present injuries, if you’ve worked with a coach or a specific training program before, etc.
Any short term or long term goals?
Describe your ideal coach/athlete relationship.
Any questions/comments for Team RunRun or the Coach in general?

SOCIAL

5 reviews for Sarah Ranson – Spokane Running Coach

  1. 5 out of 5

    Breanna Motsenbocker

    I have had a fantastic experience with Sarah as my running coach! She is very responsive and answers any questions I have in great detail. I have seen incredible progress so far and found joy in running again. I can’t wait to keep training up to a half marathon and maybe even a full marathon one day!

  2. 5 out of 5

    Stephen McGuire

    Sarah has been a great coach. She has improved my mile splits by nearly 90sec and I look forward to putting her training to use on races in 2022. Sarah is responsive and quick to offer guidance/wisdom on what is going on with the weekly running plan. Would highly suggest giving Sarah the opportunity to help you reach your goals.

  3. 5 out of 5

    Nerissa Meyer

    Has been great to work with and knows her stuff! Prior to working with her, I was frustrated with my training/results. She has brought some of the joy back into it and I’m trusting the process again.

  4. 4 out of 5

    Dave Katz

    Sarah did a fantastic job of coaching my daughter. She designed a dynamic program that helped my daughter improve her times. When my daughter got injured, Sarah figured out a great way to get my daughter back up on her feet and to running consistently and quickly. Thanks to her, my daughter made great progress!

  5. 4 out of 5

    Douglas Palmer

    I really enjoy working with Sarah. She has a lot of positivity and provides a lot of encouragement. I’m more confident in my running than I have been in a long time. I’m a middle-aged runner and her training plan provided the gentle progression I need while still feeling as if I’ve made good progress.

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