Training Smarter with a Coach
At first running can seem so simple. What more do you need than running shoes? But what was so simple can become more complex as goals change. The lure of racing or of wanting to run longer distances can lead to harder training and greater chance of injury. Learning how to train to improve speed and to extend distance can get complicated. Knowing when to rest and when to push, learning to listen to your body or how to go from easy long runs to speedwork and stay injury-free are all things that many runners learn through trial and error. Sometimes the errors lead to injuries. Runners of all abilities are finding that they can benefit from objective advice on their running. Using a coach can lead to smarter instead of harder training, fewer injuries and more enjoyable running.
When running becomes more goal-oriented, the support and guidance of a knowledgeable running coach can be invaluable.
Sometimes runners are too close to their own training and trying to achieve their goals to be objective enough to see if their workouts are taking them where they want to go. Often beginning runners are unsure of how to train to run longer or how to start speedwork. Many experienced runners race year-round with no overall plan. Establishing a plan based on training and racing goals early in the year and then re-evaluating it with a coach during the year provides focus and structure to running which can help prevent over-training and over-racing. Many runners plan their own training very loosely or randomly and may get into a rut. Running long with friends at Ken-Gar might be a favorite running activity, but to reach the goal of a faster 5K time, a runner may need to add some other kinds of workouts to the training.
Coaches can help runners determine realistic goals, prescribe appropriate workouts and plan how to balance different kinds of workouts. Many different training plans can be effective; there is no one best way to reach goals. An effective coach creates an individualized program that is developmentally appropriate and is based on the runner's needs and goals. A generic plan taken from the Internet or a magazine article will not take into consideration all aspects of anyone's complex life. A knowledgeable coach can change the training program to deal with the inevitable "hiccups" that occur in life due to illness, work, travel, etc. The plan should gradually increase training intensity and provide for sufficient recovery—something many runners find difficult to do for themselves, no matter what their level of experience.
Following a training plan under the objective eye of a knowledgeable running coach can lead to fewer injuries. A comprehensive training plan allows for sufficient rest and recovery to prevent most injuries while preparing the runner to reach running goals whether they are distance or speed-related. Achievement-oriented runners of all levels often have difficulty taking time off for the body to adapt to training or to rest a potential injury before it becomes an injury. A coach can help with that. By offering support when that misstep becomes a swollen ankle and holding back the obsessive runner who avoids rest, a coach can help prevent long-term injuries and enable a runner to continue running successfully for many years.
An effective coach guides, energizes and excites a person to overcome the physical challenges present in training for competitive running. By monitoring workouts a coach can advise runners on when to back off and when to push. A coach can analyze what went wrong in races that didn't turn out so well and share the success of achieving personal bests. When the training is tough, the coach can encourage runners to continue to strive for the next level. A good coach knows when the runner is ready for the next challenge or needs a pat on the back. Providing a sounding board for ideas and goals, a coach guides and motivates.
Simply running is a simple activity. When running becomes more goal-oriented, the support and guidance of a knowledgeable running coach can be invaluable. An effective coach will guide a runner to overcome the physical challenges of running and offer support and encouragement in the happy times as well as when things are not going well. Training smarter with the help of a good running coach can lead to more successful racing and training, fewer injuries and more quality running.
A club member since 1983, Mary Kuta runs and rides in Rockville, competes in duathlons, and relies on her coach to protect her from herself. Mary thanks Billy Ramos for his contributions to this article.
