How a coach can help develop your running plan

By Henry Howard

A month or so ago, I offered some tips to help runners determine a next big goal race or other adventure.

As someone who is a certified running coach, and has improved as a runner thanks to my coaches for the past decade, I know full well how valuable coaching can be in a runner’s development. Coaches can help runners set their next goal, choose a race and/or create a personalized training plan.

Here are some ways a coach can help develop your running plan for next year or further into the future:

1. Develop an assessment: A good coach will evaluate the runner's current fitness, strengths, weaknesses and past performances to evaluate where he or she stands as an athlete. They will then use that data to work with the athlete and provide specific training plans.

2. Set goals: For those athletes who desire assistance in goal setting, coaches will help identify realistic yet challenging goals based on the runner's abilities and aspirations. For me, I encourage my athletes to “dream big,” while also seeking out races that motivate them. That could be a new distance, run vacation or other adventure.

3. Choose races: Some coaches suggest appropriate races that align with the runner's goals and current fitness level. I encourage my athletes to seek out whatever stokes their fire and helps get them out for a run when it is dark, cold and or rainy. When they are undecided among a few races, I encourage them to send me some ideas and then provide feedback to them based on a number of factors.

4. Create a training plan: Since a coach knows the athlete’s fitness level, injury history, goals, potential, strengths and weaknesses, they can develop a structured training program tailored to the chosen race or goal. Good coaches will also modify it when issues such as an injury, illness, work or a personal related matter or other factor occurs.

5. Offer motivation: Coaches, in my view, are part strategist, part nurse, part nutritionist, part cheerleader and part supportive partner. They provide encouragement and support, especially when the runner is in a rut, dealing with a setback or unmotivated.

6. Give a fresh perspective: Many runners thrive when they are given new workouts. This is an excellent way for coaches to keep their athletes motivated and growing. They can offer new ideas or approaches the runner may not have considered or used previously in training.

7. Provide solutions: Runners have a lot of questions about proper gear, nutrition and race strategy. Coaches can offer good feedback to their specific athlete, based on their experience as a runner themselves and others they have assisted.

8. Track progress: Coaches monitor the data runners provide, and can suggest improvements and adjust goals or training as needed. They will also know when to back off — insert a “cutback week” — a time to let the runner’s mind reset and their body recover.

9. Assist in mental preparation: It is important for coaches to help their runners with the psychological aspects of training and racing, including confidence-building. For the training side, that could mean anything from reducing stress by giving them time off to exuding positivity no matter what. For races, that means instilling them with the confidence and walking them through the pre-race jitters so they will be full of confidence at the start line.

10. Provide accountability: Good coaches will keep runners committed to their training and goals.

11. Determine long-term planning: Runners often are not able to see their long-range growth or potential. An experienced coach can see how months and years of dedicated training can help a runner achieve long-term goals like a marathon PR, longer distance covered or other accomplishments. They will work with the runner on developing their fitness and mindset, while also creating a broader running career plan, not just focusing on the next race.

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