Benefits of a Running Coach

Have you ever wondered if you needed a running coach? Many runners feel they don't need a running
coach because they don't view themselves as "real" runners. Others may feel that they can get enough from online articles, posts, or training plans or from their fellow runners. Others may think running coaches are too expensive. While others feel they just don't have time.

First of all, if you are putting on running shoes and heading out for a run on a regular basis, please most definitely consider yourself a runner. Second, periodical and online articles are great and online plans are fine, but the one thing to keep in mind, is that these plan are written for the masses, not you. Third, like any service, prices will vary. Shop around and find a running coach that's within your budget that provides what you need. Fourth, most running coaches have a variety of ways to interact to meet your busy schedule.

So, what's the answer? Do you need a running coach? Well, no, a runner doesn't have to have a running coach, but having been one for over 13 years, I can share with you some of the awesome benefits you may not have thought of.

Below are some great reasons a running coach can help you with successful training:

1. Keeping Your Accountable: Knowing that someone has crafted a plan for you and will be checking in with you ups your accountability greatly. Many running coaches also incorporate group runs into their training which ups accountability as well as build relationships with other runners. 
2. Prevent Overtraining and Possible Injury: A common mistake of self-trained runners is overtraining. When a runner starts to make progress, they'll often get excited and begin to push themselves harder. Nothing wrong with pushing yourself, but a coach can help determine when too much of a push may be detrimental to your running mojo and/or your body. A running coach is a great first line of defense in preventing running injury. Runners are notorious for letting an ache or pain go too long before seeking treatment. I always encourage my runners to share with me when they are experiencing something beyond regular delayed onset muscle soreness, especially they if it's something they've had for more than a couple days and it's not getting better. I'm not a doctor or physical therapist, but I'm often that needed push to get a runner to seek professional medical help.
3. Keep Better Perspective and Prevent Self-Doubt: When training for any race, but particularly a distance race such as a half  or full marathon, self-doubt can creep in pulling a runner down. There's a saying that running is often 90% mental and 10% physical, and in many cases that is true. We can be our own worst enemy. A coach can help put things in perspective. If you 've had a bad run, a coach, can help you evaluate that run and determine if the lackluster performance was due to improper fueling or hydration, over training, poor sleep, stress, or some other factor.
4. A Real-Time/Catered-to-You Sounding Board: When I'm in a training cycle with runners, I get emails, messages, phone calls and in-person chats all the time regarding anything and everything about my runners' training. Instead of wondering if you're on the right track, you have someone well versed in your training as a sounding board in real-time.
5. Create a Plan for You and Your Goals Not the Masses: A running coach will craft a plan geared specifically for you. Factors such as your running history, your current running, the race you've selected, your personal goals, and more will all be taken into account when crafting your plan. Often runners will use the same plan year-after-year. Most runners don't stay the same, they may have made great gains or had a set-back from the previous year. A running coach will create a plan based on your current running.
6. Adjust Your Plan During Training: As a running coach, one of the first things I tell a runner when I meet with them to talk about their training and goals, is that the plan I create is fluid. What I mean by that is, it's not set in stone. Changes can and will be made along the way. Sometimes life gets in the way and a plan needs to be revised. Sometimes a runner will make great gains during training and training paces need to be made. A runner needs to have structure and guidance with a plan, but not feel that they are completely locked in.
7. Explain Your Workouts and Why You're Doing Them: Many online plans will have a variety of runs, but with very little explanation for why you're running these different types of runs. If a runner was not involved in track or cross-country in high school or college, they may not be familiar with some types of run workouts. Many runners will avoid speed work because they think they need access to a track. A running coach will thoroughly explain everything in your plan. They'll also explain how workouts can be accomplished without access to a track. (None of my speed workouts need a track.)
8. Help Fit in Cross-Training to Support Your Running/Training: Many runners know that adding in cross-training can benefit their running, but don't know what to incorporate or how to incorporate it. While other runners are unaware of the benefits of incorporating other types of fitness. A running coach can help safely add in appropriate types and amounts of cross-training to your training regimen. 
9. Explain and Help Support You With Your Fueling and Hydration Needs: Just as important as the weekly runs, proper fueling and hydration is vital to successful training. A running coach can provide proper guidelines for fueling and hydration to support your runs.
10. Motivate and Inspire: A running coach is your biggest cheerleader. Ongoing motivation and encouragement can often be the difference in successful race training.

In the Greensboro, NC area and looking for a running coach, click here.

Ask the Coach: What's the Best Fuel?

As a running coach, one of the most asked questions I get (especially among my race trainees) is, "What's the best fuel, fat or carbs?"

I learned along time ago, that like politics, food can be a very emotional topic for people. So, I'm not here to say one fuel is bad and one fuel is good. I can share from personal experience and from the research which tends to be better for a runner. As an individual, you an decide what's best for you. And as always, consult with your physician and/or registered dietitian when making any dietary changes, especially if you have specific dietary needs or a physical condition dependent on a specific diet.

In my race training plans I provide my runners with basic fueling guidelines to support their pre-, during-, and post run fueling and refueling. These guidelines provide basic carbohydrate, protein, and fat recommendations based on my education from RRCA, ASCM, and NPTI. From my running coach's perspective, carbohydrates are a runners main source of fuel.

A lot of recent popular diet programs use a fat-for-fuel approach. A big draw to these programs is initial quick weight loss. Most of the fat-based diets severely restrict carb to as little as 10% while increasing fat up to 75% of calories. The bases for his shift is that this type of diet for the athlete will prevent bonking or crashing. This type of diet is supposed to provide a bigger reserve of energy sustaining activity for longer periods of time. Research has been done showing that ultra marathoners and Ironman triathletes who had a high fat diet of 70% fat and 10% carbs for 9-36 months burned fat at much greater rates during an 180-min run than those who followed a lower fat diet of 25% fat, 59% carbs. This outcome seems pretty good.

More research, however, shows that for sports where you need to kick it up a notch at times, a high-fat diet, isn't going to provide that umph you're looking for. Why? Well, as your body learns to burn fat more efficiently, it impairs your body's ability to burn carbohydrates. Your body uses fewer chemical reactions to convert carbs to energy. So, with a proper carb store and your body being able to quickly convert carbs to energy, you can get that boost you need to charge that hill, or pull out of a fatigue slump, or change gears  as you near that finish line. With conversion of fat to fuel, your body is more like, "Oh okay, you want to go faster. Wait, hang on. I'm working on it."

Idea Fitness Journal (April 2018) shares that in a review of 61 studies, the vast majority showed that diets relying on more calories from carbs than fats were optimal for athletic performance (Stellingwerff & Cox 2014). None of the studies showed that a carb-rich diet hurt performance. Most research shows that decreasing carbs in favor of fat isn't likely to get you to the finish line faster. (Burke et at. 2017; Havemann et al. 2006; Urban et al. 2017; Zinn et al. 2017).

Another thing to keep in mind if you desire to go to a high fat/low carb diet is that it takes weeks to adapt to. I do not recommend a runner who wants to try a high fat diet switch to it while at the same time starting a race training program. Start the transition several months prior to starting race training. Why? When switching to a high fat diet one can expect to experience fatigue, constipation, and mood swings none of which would be great to experience while starting up a race training plan.

Personally, I'm a proponent of eating a well balanced diet. I'm a strong believer in a good mix of complex carbs (including whole grains, fruits and veggies), healthy fats, and protein is key. Then when kicking in race training, I believe slightly increasing healthy complex carbohydrates is key in supporting your workouts.

How to Find the Right Marathon Training Group

When it comes to marathon training groups, some runners love it and others hate it. It really depends on the personality of the runner. Runners who enjoy the solitude of the trail or road may not enjoy sharing the experience with others. Introverted individuals may feel stressed being around lots of runners. While others thrive on the energy of other runners around them. Neither course is right or wrong. They're just different methods for achieving the same goal.


However, if you're new to marathon training, if you've tried training on your own and just can't seem to stick with it, or if you've run several marathons and feel you've plateaued, then joining a marathon training group may be just what you need. A marathon training group can provide the confidence to cross the finish line the first time, complete the training, or set your next PR.


Determine Your Level
Not all marathon training group programs are alike, so do a little homework before you sign up. In the town where I coach, there are marathon training groups for women only, there are marathon training groups catered to the elites, and there are marathon training groups (like the ones I coach) that support a melting pot of levels. Some programs (even though they’re group) cater to the individual by providing training plans designed for each group member’s specific needs. Others have everyone on the same plan. Again, there’s no right or wrong type of marathon training group, but there may be one that’s better suited to your personality and/or running fitness level.

Scheduling

Meshing schedules is another key factor. Find out in advance how many days a week, which days, and at what time the group will meet for the weekly group runs. There’s no point in joining a group if you’ll only be able to make two of the group runs during the three to four months of training. If you sign up for a group for which you know it will be hard to make the runs, then deep down you’re probably not fully committed to the training. That can spell disaster and/or disappointment.


Price
Price is another factor to consider. If you Google running coaches in our area, you'll find that the prices can vary widely. Don't just go with the cheapest group offering. Select the one that best fits your budget, but also be sure to select the one that best fits your needs. Coaches and groups that provide fitness screenings, individual plans, and ongoing support may cost a little more.
To read the rest of my tips for how to find the right marathon training group, please go to Active.com


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