PUBLISHED 03/06/2008
Wanted: running coach. Must provide individualized training program and motivation; a PR would be nice; no injuries, please.
What runner hasn't wished for a chance to work with someone who can answer all their questions, tell them what to do, maybe even push them out the door every now and then? Indeed, the expertise and incentive a coach provides can be the difference between just running and running well. But the fact is that most runners train on their own. So we asked some of today's leading recreational running coaches for their insights on how you can do a better job of preparing yourself for your next event.
Choose the Right Plan
Training programs are like cell-phone plans: There are a number of good ones out there; you just have to find one that suits your lifestyle. "I build an athlete's program around what they're doing now," says Toby Tanser, coach of the New York City Flyers. Individualize your training by selecting a program that matches your time constraints and goals. Can you train three days a week or six? Do you run-walk? Are you racing to finish or for time? "It may seem obvious to choose a plan that suits you," says Tanser, "but many runners use a program because they think they should. In reality, a program you can stick to and will enjoy doing is more likely to bring you to your goal." (You can get a customized training plan at runnersworld.com/smartcoach.) And if you're formulating your own, get it on paper. "One mistake runners make is they don't write out their plan," says Atlanta-based coach Roy Benson. "Over time, that can lead to inconsistent training."
Use Current Paces
Running at the right pace is one key to improving, so don't use your 5-K pace from two (or 10) years ago; base your targets on your current fitness level. If you haven't raced recently, run a time trial (two miles as fast and as evenly paced as you can), and use the average speed for your 400- to 800-meter intervals. Once you've established your paces, stick to them. "Most runners overtrain at some point, trying to keep up with inappropriate training partners," says Benson.
Take Good Notes
"The training log is the single most important tool for the self-coached runner," says Tom Holland, a sports-performance coach in Darien, Connecticut, and author of The Marathon Method. "The more notes you take, the better." Record any variable that influences your running--miles, pace, weather, how much you slept, what you ate, your stress level--and you'll be able to identify patterns and determine cause and effect. Say, for example, that you've been feeling sluggish during tempo runs. Your log shows you've taken two rest days between quality sessions and that you get eight hours of sleep a night, so rest likely isn't the culprit. But you have been doing your tempo runs after work and haven't eaten since lunch. Ah, you may just need a prerun snack. Over the years, your logs could reveal valuable patterns, like that you perform better at the marathon on 35-mile weeks rather than 50.
