trainingtips Archives

Ditch the One-Size-Fits-All Plan

If you’re reading this, I’m assuming you want to actually improve your running or, as is the case with a coach or friend, help another runner improve. This is the article for you.

Let’s get this out of the way: stock running plans aren’t cutting it anymore.

Sure, they’re accessible. Sometimes free. They look neat, pre-packaged, and “official.” But if you’ve ever felt confused mid training, plateaued in performance, or suffered an injury that “shouldn’t have happened,” then you’ve experienced what many runners discover too late: one-size-fits-all training plans rarely fit anyone well.

*Two runners with Team RunRun coaches who write them unique and personalized plans.*

If you’re serious about improving–whether it’s chasing your first 5K, qualifying for Boston, or anything in between–it’s time to rethink your approach and consider what happens when your plan actually fits you.

The Illusion of Personalization in Stock Plans

Stock plans try to offer simplicity: pick your race, plug in your finish time goal, and boom, here’s your 12-week roadmap!
The problem: you’re not a spreadsheet. You’re not a series of formulaic, quantitative data that an algorithm can detect and use to optimize your training. You’re a human being with a unique history, schedule, stress levels, strengths, weaknesses, and recovery curve.

Stock plans can’t possibly account for:

Injury history
Work, family, and life demands
Other external stressors
Variation in recovery ability and training adaptations
Your natural pacing skill
Sleep, nutrition, health

The result? You attempt to force your life into a plan, rather than fitting your plan into your life.

Short-term, this might work for you and you may see results. Long-term, however, life interferes and any number of the above factors make strictly adhering to the stock plan, at best, challenging, if not impossible. Your progress stalls, motivation drops, and the goals you set for yourself now seem totally out of reach.

Real Coaching = Real Results

When you work 1-on-1 with a running coach, the difference is immediate and powerful. You’re no longer a name on a download list. Instead, you’re a person whose training plan evolves as you do.

What personalized online coaching actually delivers:

Customized plans built for just you, not mass-produced
Ongoing adjustments based on feedback, fatigue, or surprise life events
Direct communication with someone who knows your goals
Injury prevention and recovery support
Race strategy, pacing advice, and mental coaching
Accountability, motivation, and insight from an expert who sees your blind spots

But What About the Cost?

Sure, online coaching isn’t free. But neither is lost time through ineffective training, injury costs like doctor and PT appointments, frustration, or months of guessing. Let’s frame it differently: if you spend hundreds on shoes, gear, and race entries, shouldn’t you also invest in your training to make those other expenditures worthwhile?

And here’s the kicker: 1-on-1 coaching is more accessible, and affordable, than you think. At Team RunRun, our coaching starts at $1/day, much less than a coffee–or energy gel–a day! In fact, that’s also cheaper than many paid stock plans and online programs!

Want to Actually Improve Your Running? Here’s Why Coaching Wins

*This Team RunRunner used a 1-on-1 coach to actually improve their running amidst a busy life and parenting.*

Let’s bring this home. You want results. You want confidence. And overall, you want to get to the start line healthy and to the finish line proud.

That doesn’t happen by luck. It happens when your plan:

Adapts to your [unique] body
Flexes around your [unique] life
Builds your [unique] strengths
Addresses your [unique] weaknesses

And none of that comes in a downloadable PDF.

Still Not Sure? Ask Yourself This…

Do I want to keep guessing, or start progressing?
Am I running the same race year after year with no improvement?
Do I need someone to help me balance running with my busy life?
Would I benefit from an expert guiding me to peak performance?

If you answered yes to even one, it’s time to leave the stock plan behind.

How to Actually Improve Your Running: Work With a Team RunRun Coach

At Team RunRun, we pride ourselves on having a coach for every runner. We’ve helped thousands of athletes:

Progress consistently
Stay healthy and injury-free
Crush new PRs
Qualify for Boston
Fall in love with running again

Our coaches listen, adapt, and coach the runner in front of them.

Ready to actually improve your running?
View our coaches here and get started today!

FAQs

Here are some of the questions runners transitioning from a stock plan to individual coaching often ask me.

Q. What if I’m just a beginner?
A. That’s exactly why you need a coach. You’ll avoid common pitfalls and set a foundation that lasts.

Q. What if I miss runs or get sick?
A. Your coach adjusts the plan in real time: no guilt trips, just smart training.

Q. Can I still follow a race specific plan?
A. Absolutely, because your coach builds your plan around your race, your individual goals, and your unique timeline.

Q. How often do I talk to my coach?
A. That depends on your coach, but most runners get daily or weekly feedback and messaging support.

Q. Is online coaching worth the money?
A. Short answer: yes. Runners waste more on race fees, physio appointments, and gear than they would on coaching that prevents the disappointment of missing a goal or being injured.

Brant Stachel is a coach with Team RunRun based in Kingston, Canada. He works with runners and triathletes of all skill levels, from beginners to international and professional athletes.

by Ruby Wyles

Running is not just a sport; it’s a way of life for many enthusiasts. Am I right?! Whether you’re a seasoned marathoner or just starting your journey as a runner, staying injury-free is crucial to enjoying the sport and achieving your goals. While pushing your limits and striving for new personal bests is exhilarating, it’s essential to prioritize injury prevention to maintain long-term health and performance. Read on for 10 top tips for injury prevention in runners to help you stay healthy and keep training and racing strong.

Understanding Common Running Injuries:

Before diving into tips for injury prevention, it’s essential to understand the most common injuries that affect runners:

1. Runner’s Knee (Patellofemoral Pain Syndrome): Characterized by pain around or behind the kneecap, often exacerbated by running downhill or downstairs.

2. IT Band Syndrome: Inflammation of the iliotibial (IT) band, causing pain on the outside of the knee or hip.

3. Shin Splints: Pain along the shinbone (tibia), which is commonly the results of overuse or improper footwear.

4. Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially with the first steps in the morning.

5. Achilles Tendinitis: Inflammation of the Achilles tendon, typically resulting from overuse or tight calf muscles.

Now, let’s delve into strategies to prevent these and other running-related injuries.

10 Tips for Injury Prevention:

1. Gradual Progression

Avoid the temptation to increase mileage or intensity too quickly. Instead, gradually build up your mileage and intensity to allow your body to adapt and reduce the risk of overuse injuries.

2. Proper Footwear

Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type and running style. A 2015 study titled “Running shoes and running injuries”, amongst other research, suggests that the shoe that feels most comfortable to you is actually the best when it comes to reducing your individual risk of injury: trust your gut, well, your feet! Additionally, replace your shoes every 300-500 miles to ensure optimal support and shock absorption.

3. Nutrition

Underfueling is one of the biggest causes of injuries. No matter your size or body composition goals, fueling before, during (when workouts exceed 60 minutes) and after workouts is essential, not only to optimize your performance, but also to give your body the building blocks it needs to repair itself: training breaks down the body, nutrition allows the body to build back stronger. Check out this article for more practical advice.

4. Cross-Training

Incorporate cross-training activities such as swimming, cycling, or strength training into your routine to improve overall fitness, strengthen supporting muscles, and reduce the risk of overuse injuries.

5. Stretching and Mobility

Prioritize flexibility and mobility exercises to maintain proper range of motion and prevent muscle imbalances. Focus on stretching the calves, hamstrings, quadriceps, and hip flexors regularly.

6. Strength Training

Incorporate strength training exercises targeting key muscle groups involved in running, such as the core, glutes, and hip abductors. Stronger muscles provide better support and stability, reducing the risk of injuries, as well as better performance!

*Strength training is an important way to prevent many injuries. PC: Dave Albo*

7. Rest and Recovery

Listen to your body and incorporate rest days into your training schedule. Additionally, aim for 7-9 hours sleep per night too. Adequate rest allows your body to recover and repair, reducing the risk of overuse injuries and burnout.

8. Proper Warm-up and Cool-down

Always start your runs with a dynamic warm-up and/or gradual increase in pace to prepare your muscles and joints for exercise. Likewise, finish your runs with a proper cool-down and stretching routine to aid in recovery and prevent stiffness. This doesn’t need to be complicated, try some leg swings, squats, lunges, and ankle circles.

9. Listen to Your Body

Pay attention to any signs of pain or discomfort and address them promptly. Ignoring minor aches and pains can lead to more serious injuries down the road. When in doubt, seek guidance from a qualified healthcare professional such as a PT or physiotherapist, sports doctor, etc.

10. Supplements

While your diet alone should help you meet most of your nutrition needs, certain supplements may be effective at maintaining the health of your muscles, bones, joints, tendons, and ligaments. These include: vitamins C and D, calcium, magnesium, iron, omega-3, collagen, and protein supplements. Don’t supplement blindly, and always consult a medical professional first.

TL:DR

Injuries are a common and unfortunate part of running, and while they can’t always be avoided, there are ways to increase your odds of long-term success and enjoyment in running. Trying to tick off all 10 tips immediately may seem overwhelming and unrealistic, instead, focus on one this week, and add another each week. By implementing the top tips for injury prevention in runners outlined in this guide, you can minimize your risk of injury and stay on track to achieve your running goals.

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.