A running coach is like a secret weapon. Whether you’re new to running or looking to PR for a new race, a running coach can guide you through the process, help you avoid obstacles, and keep you on track from start to finish.
Here’s what a running coach does and how you can benefit from one.
What does a running coach do?
Running coach duties vary depending on service level. Some coaches just provide a basic training plan. Some companies get even more involved and offer customized services.
“A good running coach should provide structure, motivation, accountability, and teach you things you didn’t already know about running and training,” says Caleb Masland, USATF certified running coach and founder of Wicked Bonk Proof Run Coaching.
Most running coaches offer training and communication via email, phone, Zoom, or online training platforms, but you may be able to find an in-person running coach if you prefer.
If you’re new to running and need a little more motivation and guidance when it comes to training, train for your first 5K with BODi’s 30-Day Breakaway. Fast and effective resistance training is followed by interval run training that encourages short bursts to build strength and stamina.
3 benefits of working with a running coach
1. Take the guesswork out of training
A running coach will tell you exactly when and how much to run, what kind of running training to do, and when to slow down or step up. This is especially helpful if you’re new to running or if your training has plateaued.
And if you have a big goal you don’t know how to achieve, like completing a 10K, achieving a personal best in an ultramarathon, losing weight, or improving cardiovascular fitness, a running coach can outline the best plan to get you there.
2. Get motivation and support with a human touch
While running coaching apps are a great tool for some runners, many runners may need to meet someone in person to stay motivated. “The positive automated texts you get from training apps are limited to the point where they become worthless,” Masland says.
3. Avoid overtraining or undertraining
Your training schedule says you need to run 5 miles today, but you don’t feel like it. Should you push through or relax? Even if you’re an experienced runner, when you’re deep in the groove of training, it can be surprisingly difficult to step back and see the big picture.
A running coach can provide objective feedback and help you figure out how to adjust your training as needed, Masland says.
How much does a good running coach cost?
Like personal trainers, there is no standard fee for running coaches. However, you can expect to pay between $25 and $100 per hour, according to the International Sports Science Association.
Prices vary depending on the services provided and the experience of the coach, Masland said. How much you spend on a running coach ultimately depends on the level of support you need (and can afford).
How to find the right running coach
A great way to find a running coach is to ask your local and online running friends for recommendations. Once you’ve found some names, contact those coaches and talk to them about their background and training philosophy to see if you’re a good fit.
“A good coach-athlete relationship is a two-way street with mutual respect and lots of support,” Masland points out. Even online, you’ll be working closely with a running coach, so it’s important to find someone you feel is a good fit.
If you don’t have a reliable network of running friends, or if your running friends haven’t worked with a running coach before, try some online resources.
At a minimum, your running coach should have a coaching certification from one of these organizations. “This way, you can make sure the coach you’re working with has a good foundational knowledge of training principles,” Masland says. Depending on your goals, you may need a coach with professional running experience (though not everyone needs a coach with professional running experience).
As with any trainer or workout, it may take a few tries before you find the right fit, but once you find your fit, you can take your fitness to the next level.
Still a beginner and not ready to commit to a running coach? 30 Day Breakaway will help you get started on your running journey, with trainer-led workouts to motivate you to run and lift.
