coaching Archives

10 Things I’ve Learned from Coaching Cross Country Running

October 11, 2024October 8, 2024

When I moved to Niwot, Colorado, a town known for its running prowess, I knew I wanted to get involved with the community. As a runner, I reached out to the head coach of the local high school cross country team to see if they needed any help. Before I knew it, I had found myself more immersed in a team and culture of athletes than I had since I was in high school myself! What made coaching cross country extra special was how, unlike other more self-centered running disciplines, it’s much more about the team and working together in practice to race for each other! Add to that the chance to learn and develop alongside my athletes, and I was hooked!

*Niwot cross country team after racing the Nike Cross National (NXN) meet.*

Coaching high school cross country running has been more rewarding than I ever could’ve imagined, not to mention an invaluable opportunity for learning and growth. While the exact examples outlined below are unique to my time with the Niwot High School cross country team, I believe the overarching themes and takeaways can apply to all runners.

Here are the top 10 things I’ve learned along the way that you can benefit from:

1. Mental Toughness Is as Important as Physical Endurance

*Niwot cross country runners strengthening their minds and bodies on hills.*

On the roads and track, we run off the time or heart rate on our watch, judging our fitness by paces. In cross country, none of that matters. What matters on race day is how many people you beat, regardless of your finish time. It’s pure racing, head-to-head.

Rather than “hitting splits”, succeeding at cross country requires pushing past what you perceive is possible in the moment, digging deep and telling your muscles to keep driving forward through the pain because you need to pass the two people in front of you. The athletes I treasure most are not always the fastest ones, but those that show true grit in the face of a challenge, committed to run their hardest for the team.

2. Patience Pays Off

Achieving your potential in just about anything, be it speaking a new language or learning to drive, doesn’t happen overnight, rather as the result of consistent hard work. Running is no different. We all want to set new PRs every race, but that can’t happen all the time. I have coached countless kids that started off as freshman unable to finish a 5K without walking who turn into incredible national caliber runners by their senior year. Coaching the underdog is special because they are the ones that have to choose hard work and discipline, instead of relying on talent. Stay patient, stay diligent and you will be surprised at what you can do!

3. Everyone Has Different Motivators

Talk to 10 runners and hear 10 different “whys”. Some people want to get fit for other activities, others want to push their limits to the edge. Perhaps they run to clear their head, or maybe mom and dad insisted that they join the cross country team. Understanding what drives each individual is key to not only helping them reach their potential, but maintaining a love for the sport.

*Two Niwot athletes racing for their team.*

4. There’s No “I” in Team or Cross Country

Of all the running disciplines out there, cross country is the closest you’ll get to a team sport. We train as a team and fight as a team. Though not all athletes get the chance to run varsity, each and every one of them is valued for what they bring to the team. Showing up and putting in the work consistently is that little bit easier with the support and accountability of others. The highs are even higher when you can celebrate with others, the lows easier to handle with teammates around, and all the memories more enduring when you have shared experiences.

5. Recovery Is Crucial

My high school runners run 6 to 7 days a week most weeks. They go to school, have social lives, and stay up way too late on their phones! Replace “school” with “work” and maybe you can relate too.

Sleeping enough, eating and hydrating well and avoiding stress are all so easy on paper. But in reality, these are the first things to go when life gets busy. However, in order for my athletes to keep training at the level they do, proper recovery is a priority. So in addition to writing training plans each week, I spend almost as much time helping them implement effective recovery strategies into their busy lives.

6. Injury Prevention Is an Ongoing Battle

As runners, it’s become common to feel all kinds of aches and pains both while running and when resting. Shins can flare up, muscles are seemingly always tight, those dang IT bands never seem to stay happy! Why can’t we just run!? The truth is, running is hard. It’s even harder still on the body if you are not properly warmed up or cooled down. Any car person would tell you that you should never cold start a car and then immediately hold it at redline for 6×6 minutes! We are no different. Focusing on warm up drills before running, then rolling and stretching after can make a world of difference. Add to that a consistent lifting routine, while developing your ability to listen and respond to your body, can move you out of being chronically injured to feeling good running (almost) every day!

7. Adaptability Is Key

I LOVE RACING IN THE ELEMENTS! It truly creates a situation where the playing field is a little more level. At Nike Cross Nationals this past year it rained for 3 days before the event. The cross country course is always a bit wet and muddy as it takes place in Portland, OR, but this year was something else! Picture a 30 foot long, almost knee deep puddle of water at one point, and so much mud that even pigs would complain! And no, much to the surprise (and dare I say hope) of many athletes and coaches, the officials did not reroute the course around this feature.

However, our team chose to adopt a different mindset: the demands of the race were what they were, and everyone was facing the same challenges. Besides, I told them that it would be a day that they would tell stories about for a very long time! The sight of over 100 kids sprinting through that water, coupled with the muddy post-race smiles are memories I cherish highly.

*Niwot runners on the top of the podium.*

8. The Value of Small Wins

We can’t all be the winner of every race. In fact, unless you’re running a solo time trial, chances are that you probably won’t win! However, that doesn’t mean you should try, and success is independent of where you placed in a race.

One of the things I love most about running is the constant battle for personal development and individual success. This comes from focusing on these little wins every day, no matter how big or small they may be. It could be hitting a sleep or nutrition goal, setting a new plank PR, or challenging yourself to an extra rep during a workout. By celebrating the small victories, you learn to love the process and stress less over the end results.

9. Running is a Lifelong Sport

My favorite part about coaching cross country is helping athletes see the positivity that running brings to their entire lives. Unfortunately, I only get 4 years to work with most of my athletes before they graduate high school. Fast times and race wins are nice, but my main goal is to foster a love for running that lasts far beyond high school. It brings me so much joy to see athletes continue running, whether competitively or recreationally. Having my former athletes come back and help with the current high schoolers in the summer as guest coaches fills me with so much pride. This full circle experience always reminds me of why I do what I do.

10. It’s About More Than Running

Sure, on a superficial level running is a form of exercise that helps us get fit and maybe accomplish a goal of a certain time or distance. But in reality, it is a way to create balance and a well rounded character in all of us. The Niwot High School cross country runners score the highest GPAs of any other team sport in our school. They voluntarily choose not partake in certain activities when socializing, because they know it will impair their ability to perform in their next race or workout. We have built a family that models good work ethic, resilience and a strong character that will follow these students long past when they graduate.

Coaching cross country and working with these kids every day not only has made me a better coach and runner, but also a better overall person. I’ve seen firsthand how the sport shapes character, builds community and teaches life lessons that extend far beyond the finish line. No matter your age or ability, consider applying the above takeaways to your running and life. You won’t regret it.

If you’re curious about coaching running, at any level, I strongly encourage you to give it a shot! The impact it has on your life, as well as the runners you work with, might surprise you!

For more running takeaways, check out: “Lessons Learned the Hard Way with Coach Jamie Ness“.

by Peter Brandes

200 Miles and Beyond: Inside the World of Ultrarunning with Team RunRunner Rebecca Walker and Coach Greg Ottinger

May 5, 2024

by Ruby Wyles

A few weeks back, we received a race report from Team RunRunner Rebecca Walker that said something along the lines of: ‘I hopped in a 200 mile race, it was fun, wasn’t my fastest or my slowest’. Rebecca’s nonchalance suggested that running super long distances was a relatively common affair for her, and I had to learn more!

Rebecca running 200 miles and beyond at the 2023 Cocodona 250. PC: Anastasia Wilde — *Rebecca wading through a creek during the Cocodona 250. PC: Anastasia Wilde*

Meet Team RunRunner Rebecca Walker and Coach Greg Ottinger

Coached by accomplished ultrarunner and Team RunRun Coach Greg Ottinger, the pair have been working together for two and a half years and counting. As mentioned, coach Greg is no stranger to 200 mile races or back-to-back ultras, himself targeting the Triple Crown of 200s this summer, which involves running three 200-mile races over four consecutive months! With over 200 Team RunRun coaches to choose from, it’s no coincidence Rebecca and Greg seem to have the perfect coach-athlete match.

According to UltraSignup, in little more than 10 years, Rebecca Walker has 82 ultras to her name, including seven 200+ mile races, which had her running for up to 5 days at a time! Yep, 5 whole days, over 121 hours to be precise! Interviewing Rebecca, I thought I’d start with the obvious question I’m sure we’re all wondering: why? What draws you to these super long events, and why do you keep going back for more?!

Rebecca: “Historically, I chose my races based on places I wanted to visit. My first 200 mile run was the Tahoe 200, which I remember seeing advertised and thought I would like to do it someday. At the time, you had to have completed a mountain 100 mile qualifier race beforehand, so I wasn’t able to enter Tahoe 200 until the prerequisites were met. After completing that one successfully, I realized how much I appreciated the variability of these events, as well as the slower pace – being a slower runner, this was important to me!”

Balancing ultra training with life

As superhuman as Rebecca’s ultrarunning exploits seem, she isn’t a full time runner focused solely on the eat-sleep-train priority triplet that many professional athletes are. Instead, Rebecca balances a full time job in the legal field with family life as a wife, mom to an active teenage girl, plus two cats and dog too! Not your typical husband-and-wife duo, the pair bond over their love of ultras, and actually ran the Moab 240 together for their honeymoon!

So what’s Rebecca’s secret? How can she possibly excel at these ultra ultra distances with so much other life to balance?

Rebbeca: “Greg [Ottinger, her TRR coach] has been AWESOME working with my schedule, and we’re flexible with moving workouts around. My husband typically runs with me on the weekends, but the weekday stuff is all me.”

“Training for 200 milers is not too much different than 100 mile training. Under Greg’s guidance I now run 5 days a week (vs the 3-4 I used to do): 3 runs are usually Z2, easy training; 1 day is typically speedwork and/or hills depending on whatever race I have coming up; and the other day is a long run. Saturdays are always my long days, involving either a progression run if I’m training for something flat, but usually I go on a time-based adventure run in the foothills/mountains.”

Add to that Rebecca’s one day per week of strength training, and training for 200 milers seems almost manageable…?! Rebecca adds: “I just do what I’m told”, not overcomplicating her running, and leaving the X’s and O’s of training science to her coach Greg, a job he readily accepts.

Greg: “As a coach, navigating Rebecca’s race calendar is akin to orchestrating a symphony of commitments, aspirations, and relentless determination. Hailing from the frosty climes of a region that could freeze a San Diegan’s bones, Rebecca juggles the roles of a dedicated runner, nurturing mother, driven professional, and even a devoted dog mom. It’s a balancing act that requires precision planning and adaptability, a task I undertake with both awe and admiration.”

As a runner with a coach myself, I believe this is one of Rebecca’s, and most athletes’, secrets to success: enjoy your running, don’t overthink it, and outsource the programming to an expert, like our band of Team RunRun coaches!

If you want further proof of Rebecca’s mortal and measured approach to training, consider that when the weather is close to freezing she simply doesn’t run. Instead of toughing it out in miserable conditions, or making up mind-numbing miles on the treadmill, Rebecca opts for extra recovery over trying to prove her toughness in training, a fallacy that almost always backfires. Despite preparing to race through all hours of day and night, in all kinds of sleep-deprived, underfueled,and fatigued states, again Rebecca doesn’t make training harder than it needs to be, not losing sight of the fact that running should be (at least most of the time) enjoyable!

Rebecca: “I don’t night run [in training], but I do vary the terrain and elevation, running on dirt roads and trails near my house in Colorado.”

Greg: “Preparing for the rigors of ultrarunning demands a holistic approach that transcends mere mileage. Rebecca’s training regimen revolves around building a robust aerobic base, with 90% of her workouts dedicated to aerobic efforts, Heart Rate Zone II. We prioritize consistency, honing her ability to endure the relentless demands of multi-day races.”

Rebecca’s year-round race schedule means that she is constantly in training mode, save for a taper week prior and recovery week post race.

Greg: “When it comes to setting race goals, Rebecca is quite candid. Whether she’s eyeing a podium finish, leisurely adventure with friends, or simply seeking the joy of crossing the finish line, each race serves a distinct purpose. If it’s a “fun 50,” we integrate it into her routine without the customary taper, allowing her to enjoy the experience without compromising her overall progress or risking injury.”

Without big swings in her mileage, plus her incredible ability to endurance and recover from these long distances, Rebecca maintains an impressive baseline fitness that allows her to race frequently and avoid injury. She reminds us all that the key to any and all running success is consistency, not hero workouts or huge increases in mileage leading into race day; Rebecca, with help from her TRR coach Greg, has found a sustainable level of training for her body and life demands, that she is able to repeat year-round. Now that is the not-so-sexy secret to success!

Running fundamentals: fueling, sleep, and recovery

Fueling, a critical element of any ultrarunner’s performance, is another of Rebecca’s strengths, and she is gifted with an iron stomach that allows her to “eat whatever is available at aid stations”. She jokingly refers to herself as a “trash panda”, recognizing that she is “in the minority of folks who don’t have issues with fueling”. During long training and race days, Rebecca fuels consistently, always carrying extra snacks to ensure she’s never running close to empty.

It’s not just fueling that Rebecca’s dialed in, running through extreme fatigue and sleep deprivation appears to be another one of her skills. Whether honed through parenthood, a highly caffeinated lifestyle, or a rare genetic ‘I-will-run-on-no-sleep’ predisposition, if the princess and the pea is on one extreme, Rebecca is on the far other!

Rebecca: “I can get through night one fine without sleep now that I have nailed down a good caffeine plan. After that first night though, I tend to have issues falling asleep, but taking some time off my feet at aid stations even when I can’t sleep helps. Over time [as Rebecca gets further and further into a race, becoming more and more fatigued] I can usually get about an hour’s sleep at an aid station, as well as 5-10 minute trail naps! If the terrain permits, I’ll just lie on the side of the trail, or sit up against a tree; other times, just closing my mind will usually be enough to keep me going for a few more hours.”

Much to my surprise, and in part credited to great nutrition and smart training, alongside honest communication with her coach, Rebecca isn’t bed-bound for weeks following her epic adventures, and instead is an advocate for the ‘motion-is-lotion’, ‘movement-is-medicine’ paradigm.

Rebecca: “Hydration and sleep are so important, and I aim for 8-10 hours a night the first few days after a big race. I am a huge fan of active recovery. I still take my dog for walks (usually a few miles at a time) and I have a treadmill desk that I walk on while working.”

Greg: “Navigating the aftermath of ultramarathons requires a keen understanding of the body’s signals and rhythms. Listening to her body becomes an art form, as we interpret its subtle cues and adjust our approach accordingly. Rebecca is always clear with her progress and we adjust each week accordingly.”

Rebecca during her Tahoe 200 "honeymoon". — *Rebecca during her Tahoe 200 “honeymoon”.*

Ultra racing: highs, lows, and 200-mile memories

A seasoned ultrarunner with over 100 results to her name, I asked Rebecca a very difficult question: what her favorite race has been so far.

Rebecca: “Tahoe 200 will always be very special to me. I ran when it [the course] was still a loop around the lake, and it was just so surreal to be going for this huge, unknown distance. Cocodona 250 was also a wonderful event with very diverse environments” as runners traverse from the desert and cacti in Phoenix up to the mountain town of Flagstaff, with its fir trees and cooler temperatures.

Full of positive regard for these super long races, I imagined there must also be significant challenges and low points that are just par for the course. Yet again, I was surprised and in awe of Rebecca’s response.

Rebecca: “I don’t typically encounter many issues in training, unless it’s weather related or to do with personal things going on outside of running. I am, and always have been, a slower and low mileage runner, but that doesn’t derail me or make me “get in my head.”

That said, races can be a stressful experience for Rebecca, with race cutoffs never far from her mind. Even in the face of uncertainty, she remains remarkably undeterred, reminding us all to continue to chase big goals no matter how unlikely they may seem!

Rebecca: “I know I can complete these distances, but am I fast enough to make cutoffs? Sometimes yes, sometimes no, still I never regret going for big goals.”

Working such an ambitious and motivated athlete comes with its own set of challenges, as Greg attests to, but he, like Rebecca, sees them in a very positive light.

Greg: “Coaching Rebecca is a rollercoaster of exhilaration and anticipation, characterized by the electrifying unpredictability of her ambitions. From impromptu 100 mile races, to last-minute decisions to pace a friend across unforgiving terrain, Rebecca’s spontaneity keeps me on my toes. Yet, amidst the whirlwind of uncertainty, her commitment to the process remains a true inspiration.

The ease of coaching Rebecca lies in her work ethic—a pursuit of excellence that leaves no room for excuses or shortcuts. She embraces each challenge with resolve, transforming obstacles into opportunities for growth.”

I finished off digging deeper into her race highlights, and again, the pure joy she has for running –running very long distances at that– shone through.

Rebecca: “All my ultras are victories! Tahoe 200 being my first; Moab 240 [Rebecca’s ‘honeymoon’] for not pushing my new husband off a cliff (haha, just kidding!); Bigfoot 200 for being the most technical and challenging of any 200 I’ve done; Cocodona 250 – I was a DNF the first time around, then went back for redemption in 2023 and had an awesome experience; and, most recently, the Southern States 200, a race I completed without crew or pacers, barely recognizing anyone on the start list, made for a fun and novel challenge in and of itself!”

*At the finish of her most recent 200 mile race that inspired this piece, the Southern States 200.*

Top races for new ultrarunners from Team RunRunner Rebecca Walker:

100K (62 miles) distance

Rebecca recommends the Black Canyons 100K for its non-technical nature, great organization, and community spirit. In her words: “it’s large enough that you’ll never be alone on the trail”.

100 miles distance

The Lean Horse Ultra in South Dakota and the Javelina Hundred in Arizona come top of Rebecca’s list. The two race courses are non-technical, runnable trails, and the events as a whole are a lot of fun for both runners and crew!

200+ miles distance

“Amazing in different ways”, according to Rebecca, these long ultras are so varied. Cocodona 250, a race that takes runners from Phoenix to Flagstaff, AZ, has quickly become one of the most highly rated and popular events.
Another great beginner-friendly ultra is the Cowboy 200 in Nebraska. Rebecca highlights its “flatter and less technical nature”, and a course that is very crew accessible with good phone service throughout.

Advice for new ultrarunners from Team RunRun Coach Greg Ottinger:

I asked seasoned ultrarunner and TRR coach Greg Ottinger to share some words of wisdom for ultra-curious folk, and what I received was something quite prophetic, not to mention poetic! (Greg, if you fancy a career change, or get bored of running 200-milers, I’d take you on as a TRR staff writer in a heartbeat!).

Greg: “To aspiring ultrarunners, I offer a simple advice: dare to dream, but do so with deliberation and respect for the journey ahead. Embrace the unknown, but temper enthusiasm with wisdom and experience. Seek guidance from seasoned veterans, whether it be through mentorship or the counsel of a trusted coach. And above all, trust in the resilience of the human spirit—to endure, to overcome, and to transcend the limits of what is deemed possible.”

What’s next for Rebecca and Greg?

Unsurprisingly, Rebecca’s mind and body are already preparing for the next challenge: a relatively achievable –only by Rebecca’s standard that is!– series of 100 mile races this summer. Fear not, Rebecca’s 200+ mile days are far from behind her! In fact, Rebecca has her sights set on the Arizona Monster 300, a 309 mile run through the desert of Arizona. And before you ask, yes, I’m equally confused by the race director’s dishonesty: I mean, if runners are already covering 300 miles, why keep the extra 9 miles a secret?!

As for coach Greg, he’s in the thick of training for the Triple Crown of 200s, running three 200-mile races in so many months this Summer, along the way inspiring more runners to give ultras a try!

If you’re curious about ultrarunning and the training it takes to run long distances, check out our group of Team RunRun coaches and filter for ultra and trail specialists.

Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.