When is the right time to find a running coach? Perhaps you have just had a baby and want to return to running, but don’t know where to start. Do you have a specific goal of running a certain time for a 10km, half marathon or marathon? Or, maybe you want to just complete your first marathon! If any of these scenarios sound like you, maybe it’s time to consider looking for a running coach.
In this article I’ll step you through some of the benefits of having a running coach, how much a running coach costs and where you can find a coach. I’ll also help you with alternatives to coaches and tips to reach your goal without a coach.
My top reasons for hiring a run coach:
- Accountability
- Improve speed
- Increase recovery
- Achieve a goal
- Gain advice
- Make a plan
- Learn how to balance training with other commitments
Let’s dive into some of those great benefits in more detail.
1. Accountability
Some people need accountability. If you’re one to struggle to get out the door and do your run, having a coach watching what you are doing will help keep you accountable. Most coaches use apps and the runs log into that app so they know if you’ve done your session or not. This is usually enough motivation to get your butt out the door and completing your run
2. Improve Speed
Some people have no idea how to train to get faster. Coaches will look at your previous experience and what your goals are and set up a program that, over time, will help you to get faster. Speed sets can be tailored to the distance you are trying to get fast at. A fast 5km training block will look very different to a fast marathon training block.
3. Increase Recovery
Some people need to be told when to rest. This is an important one to stay injury free and enable the body to become stronger over time. This doesn’t mean complete rest but a good coach will schedule in ‘rest’ weeks where the intensity and volume decreases. A big mistake runners make is to try and go hard week after week after week.
4. Achieve a Goal
Some people have a big goal in front of them and need a tailored plan. Are you planning your first half marathon, marathon, 50km or 100km trail race? Coaches will help you get to the start line and the finish line uninjured and strong. A good coach will not only set up your plan for running but they will guide you through the days prior to race day and give suggestions on nutrition, pacing and overall race strategies. If you’re tackling an ultra, there are so many more things than going out and running. There are check point planning, changing of clothes (and possibly shoes), mandatory gear, nutrition and the list goes on. Find a coach that has experience in these events and they will help you through your entire journey.
5. Gain Advice
Some people are just starting out on their running journey and really have no idea how to plan their weeks, their devices, or where to even begin. Maybe you’re a walker who wants to become a runner but have no idea where to start. Or you run a bit but there is no structure to your weeks or months. A coach will help explain all these things and you’ll gain invaluable knowledge along the way.
6. Make a Plan
Some people just want to be told what to do and then go and do it. Moms are busy! The last thing they want to be doing is planning their running weeks or months. Having a coach is one less thing they need to think about in their already busy lives.
7. Learn How to Balance Training With Other Commitments
Some people need a coach that will help you balance your family and running goals. They will help you plan your week and set a schedule that works for you.
Find a Running Coach That’s Right for You
Before you start looking for a coach, there are a few things to consider to find a coach that’s right for you.
Do you want a female run coach? The reason I point this out is because I coach a lot of females from those who are pregnant or have just had children, to those that suffer with PMS and periods to those in menopause. Think about your current situation and would you feel comfortable discussing female issues with a male coach. If you are ok with this, make sure they are understanding of your cycles and program around them if necessary.
Find someone you are comfortable talking to. This might sound odd, but I have coached a lot of people, and no 2 athletes are the same. There is a psychological aspect to coaching because people are unique. You might get sick, your kids might get sick, and you’re always balancing running and home life. All this is important for your coach to know and adjust to.
My Personal Experience in Being Coached
When I signed up for a mountain 100 mile race, I knew it was going to challenge me in ways that I have never been challenged before so I hired a coach to help me with strength training and nutrition. I absorbed every bit of information I could and asked a lot of questions. Don’t be afraid to give feedback and ask every question you can from your coach. This is what you are paying them for. I learned more in those few months of being coached than I could have taking a course or doing my own research. Even though I am no longer coached by him, I have retained so much information that I can now use with my own coaching. Sometimes it’s good to think of a coach as a way of getting a course on running because eventually you might not need a coach anymore and can coach yourself.
My Experience Coaching Others
When coaching others, it is 100% individualised. I always help my athletes pick realistic goals, help plan their weeks based on their needs of how often they can run. I give constant feedback and give encouragement along the way. I find with female athletes, there is much more psychological support needed and that’s ok. We are different from our male counterparts so it’s important to be treated differently when required.
How Much Can I Expect to Pay For a Running Coach?
Costs for running coaching can vary depending if you go for an ‘online only’ coach (typically about $20/week) or to a highly personalised coaching program where adjustments can be made often and include one on one calls (about $45/week)
How to Find a Running Coach
If you are looking for a coach, I think it’s best to be referred to by someone who has used that coach before and has had a positive experience. There are many Facebook groups that focus on running so put the question out there of your situation and what you are looking for. You will get a huge response from similar women and their experiences with their coaches. Every athlete I have ever coached has come directly from referrals and people who know me.
Alternatives to Paid Coaching
If money is tight and you can’t afford a run coach, there are so many resources out there to help you find training plans to suit. A simple google search will come up with many training plans for different distances. There are also apps available like ‘Couch to 5km’ that can help you get started.
Things to keep in mind if you opt for a free training plan instead of coaching:
- These are generic plans so be mindful that they are created based on the perfect scenario (no sickness, no injuries, no travel, etc.)
- Never increase your overall weekly distance or your long run distance by more than 10%
- Never try to ‘make up’ for a run. If you missed a run, you missed it and move on to the next planned session
- Make sure most of your runs are easy runs and keep any speed work limited to 1-2 runs a week
Conclusion
As a mother of 2 (now adults), I ran before pregnancy, during pregnancy and after pregnancy. It can be challenging to run when you have children but the mental benefits of running are huge. I was a better mom because I took time away from the family to keep strong and healthy. I would always come back to the family home as a happier version of me. Do not underestimate the positive role model you are instilling on your children as well. Both of my children as adults are super healthy and love working out or running, even though I never pressured them into running as children.
I hope this article has given you some insight into what it takes to find a great running coach, and what you can expect to gain from coaching.