LOLZLetter Edition 17| Running Coaches
Welcome Back or Welcome For the First Time.
Greetings from Indianapolis where I spent my weekend attending a wedding and running a half marathon.
Just a warning this is the longest newsletter I’ve created. It’s nearly 3000 words and usually the average newsletter is 1000. I appreciate everyone who has read, shared, and given feedback. Thank you for helping to keep the newsletter growing.
4My goal by the end of the summer is to get to 1000 subscribers. So thank you to everyone who has taken time to share. If you’re new and want to look at old editions or share the internet link, you can go back here.
Wherever and however you share means a lot. Plus, this week if you share you could win a pair of Aftershokz headphones (more at the bottom). Even if you share to one person, that's one more person and I appreciate it.
Most weeks, I get several requests for a newsletter about coaching. I’ve avoided it for the last 16 newsletters, but since there was enough interest, I decided to put something together.
In the social media world, there are dozens of coaches. It seems as though if you run a marathon or two, then the next step is to be a coach. Since I’m not a coach, and don’t have an interest in coaching running, I decided it was most appropriate to ask knowledgeable and reputable coaches from around the country. Some I know personally, some I know have done great things.
This newsletter got a lot more questions and requests than any other so far. I wasn’t anticipating that many. Most questions have been answered, but if you have specific questions, you can always chat directly with any of the coaches. None of these coaches are coaching me personally, but I do know each of them is reputable and had success.
Much like finding the perfect pair of running shoes, finding the right running coach can be a process. There is no shame in trying different coaches and finding what works for you. No coach is going to be an “instant PR” and like with many things, it’s important to give yourself time. Don’t forget, not every coach meshes well with every athletes and so forth. It’s important to find someone you feel comfortable with.
Let’s start with Reader Questions:
Do you think virtual or in person coaching is better?
There is some flexibility with virtual coaching.
Most coach-runner communication is via email / text / phone anyway. However, coaching local / in person is great too because I'll get to join my runners for some of their runs (and sometimes cheer them on at races).
-Gerard (Philadelphia)
I don’t see a huge difference as long as there is open coach/athlete communication. I’m available to my clients via text, phone, video chat, or email whether in person or virtually.
-Angela D (Western, Co)
Virtual gives you access to the best, most educated and knowledgable coaches. You’re not limited to someone in your area who might not be the best fit for you or know what they’re doing.
-Montana (Providence, Rhode Island)
There are benefits to both! I don't think one is necessarily better than the other. Online coaching is great for someone who is self-motivated and communicative but also craves the guidance of an expert to push them to another level. In-person coaching is great for someone who really relies for that face-to-face contact and accountability.
-Mary (New Haven, CT)
Depends on what you want. Running is a sport that needs to be done on a consistent basis to improve. In-person coaching is great, but can get expensive for one-on-one session. Typically $60 to $100 per hour. What will you do in-between sessions? That's important too. Virtual coaching is 7 days a week. It offers accountability and watchful eye over your training 7 days a week.
-Cory (Santa Barbera/Philadelphia)
I got a lot of questions about the cost of coaching. Think about this way; you are paying someone for their time to create a plan, and work with you.
When it comes to pricing, you can find coaches in a broad spectrum of price ranges, and that often goes along with years of experience and the amount of "add-ons" they provide.
Some coaches may even give you discounts if you pay for multiple months because they want to see if you for at least 3-4 months to get a feel for working together and see progress. Think of the long-term investment in a coach and yourself.
-Ally O (NJ/PA)
Pricing varies. I've seen $60 to $250 per month for online coaching. What's average? I'd say $80 to $150 per month.
-Cory (Santa Barbera/Philadelphia)
Self-coaching versus hiring a coach? Which is better for whom?
Self-coaching is something a lot of runners should start out doing and learning. You learn so much about yourself and the sport from just trying new things. It’s a good time to hire a coach when you hit a point in your training where you feel like you aren't making progress.
As a coach, one of the things I want to do for my athletes is to make sure they don't burn out and help them find the joy in the sport. Finding the joy in day to day and the process ultimately leads to a much more enjoyable experience and a better runner.
-Nick (Baltimore, MD)
What do you think is essential in a coach-athlete relationship?
Trust and communication. Each person has to trust the other. Communication is vital because a coach can't be in an athlete’s head.
Coaches can notice signs, but I ask for my athletes to post a recap from their runs every day. How they felt, how their run went, anything that went on during it and most importantly, any stressors in their life. For most of my athletes, I know basically what is going on in their day to day life, and it helps me get that picture to understand when we need to cut back, or when we can keep going. Anytime an injury or burnout occurs, you can usually see when things start to go south, but a lot of the times it's missed until it's too late.
-Nick (Baltimore, MD)
What Would You Tell Someone to Look for in a Coach?
Find the coach that meshes with YOU! Someone who will challenge you but not push you over the edge, who understands your schedule. Also, some coaches meet in person and coaches online, know what you need, and find that.
-Jess (New Mexico)
First and foremost: see if you agree with the coach's training philosophy. Get on the phone and see if you mesh with each other. Also look for versatility of a coach's results and retention - has the coach helped other runners (seasoned and newbies) with major breakthroughs? Does the coach have athletes who have been with him/her for a while? What's their communication style? Being on the same page about communication is probably the #1 most important thing with online training!
-Mary (New Haven, CT)
An athlete should find someone they trust completely. If you can't get on board with your coach's plans, either work with them until you're on the same page or find a new one! If you're completely honest with your goals, it should feel like a good fit for both of you. You also want to look at the results! Do they have athletes or personal credentials that are similar to what you're looking for as an athlete? Lastly, is their coaching style a good fit? Does your personality fit well with someone who tells you how it is, someone who pushes you to the limits, or someone who will encourage you to take a rest day when you need it?
-Ally O (NJ/PA)
Ask around! Don't just pick someone off the internet whose athletes are having success. This is someone you are trusting with your running; they should be invested in your success as a runner in more than just your race times. And don't feel bad if you don't gel with one coach over another. Coaching is a relationship, and, just like dating, they're not all going to work out!
-Coach Mary Beth (Buffalo, NY)
I would encourage people to do their research, shop around, and look for the qualities in a coach that are most important to them. E-mail someone you’re interested in working with and ask a lot of questions! If they don’t get back to you, you’ll have your answer. A good coach will be transparent and willing to assuage all your fears and answer all your questions.
-Montana (Providence, Rhode Island)
Coaches:
Angela D. Western Colorado (But used to live in South Jersey)
Coaching certification: USATF & MA Sport Psychology
What distances do you coach: Mile-to Ultra distance
What is your coaching philosophy, what makes you different?: I strive to help athletes realize their potential and adapt, and “I am succeeding mindset.”
Golden peak performance teaches athletes that they can choose to find the power within themselves to persist and succeed by taking action toward their goals.
How long have you been coaching?: 7 years, five at the collegiate level and two as a private coach
I have a masters degree in Sport Psychology. I incorporate mental skills and sports psychology techniques to help athletes reach their peak performance. I am also a strong advocate for women in sports and coaching. My master's thesis was about the lack of female coaches in sports.
Mary Johnson (New Haven, CT)
Coaching cert - USATF, level 1
Distances - all
Consistency is key and health + family come first...running second.
How long coaching? - 4 years
My coaching career started as a strength coach at a local performance facility - I didn't start running coaching for another year - so my expertise includes strength training as well as online run coaching.
Montana DePasquale (formerly DiPietrantonio) (Providence, Rhode Island)
I am part of the Lift Run Perform team of coaches.
Website/email: www.apres-run.com. montana@liftrunperform.com.
I have extensive experience in the sport, having been a Division 1 Track and Cross Country athlete, and having completed internships at the US Olympic Training Center and with professional running groups. I’ve coached at the high school, collegiate, and adult levels, so I’ve seen it all and worked with a variety of different athletes. I’ve also attended numerous conferences and certification programs, and I’m always continuing to learn and grow.
What distances do you coach: Mile to Ultra Marathon
I pride myself on lots of communication, support, and strong relationships with my athletes. That’s the cornerstone of Lift Run Perform to me, and why I was so excited to be a part of this group of strong lady coaches. Everything we do is super personalized and unique to the athlete - no two training plans we write are the same, and we’re in constant communication with our people the whole time. Many of our athletes end up becoming like family.
I have been coaching for four years. It’s my greatest passion and what I knew I’ve wanted to do since my junior year of college.
I encourage all of my runners to view themselves as athletes when they start working with me. Athletes don’t diet and exercise - they train and fuel. Your body isn’t something you need to shrink or reduce - it’s strong, powerful, incredible, and something you should grow, strengthen, and replenish. It’s such a more empowering message than 99% of what mainstream media will tell you.
Gerard (Philadelphia)
Coaching certification: RRCA since 2015
What distances do you coach? Anything from the Mile/ 5k to Ultra (not further than 50 miles) - Most of my runners are roadrunners; however, some will do the occasional trail races.
My tagline is:
"Innovative coaching / old school grit" - I keep up with what is going on in the running realm in terms of innovation; however, I try not to get caught up in trends. “We don't always need to re-invent the wheel when it comes to running.”
Sometimes my athletes will get caught up in the technology that is out there now for runners, which is fine; however, I'll sometimes challenge my runners by having them leave their GPS watches at home for specific runs. I don't want the technology to be a distraction. Sometimes, it's just about the run.
Each of my runners is different (different personalities, different goals, etc.). As I get to know each of my runners, I feel I can help them even more and make their training plans even more individualized (my plans are not cookie cutter).
Also, I'm a certified Pedorthist. I know about the physiology of our feet/gait analysis (I'm also a fit specialist for New Balance, so I help some of my runners choose their shoes if they need assistance -- and it's not always New Balance, but I can help them with stability shoe vs. neutral shoe questions, trainers vs. racing shoes, etc.).
Aja
Contact: aja_mosley@yahoo.com
“I’m here to make them realize that this is a lifestyle. You don’t have to be a certain weight or look a certain way to be a runner/triathlete you lacing up those shoes and getting out there, that’s what makes you a runner. I want people to be happy with their self, outside and inside.”
Coaching certification: vdoto2
I also am a certified personal trainer, so my plans incorporate strength training for athletes. It’s no extra cost; it’s what I believe makes a runner stronger.
Regarding me standing out, I’m a positive person. I’ve been through it all. I’ve been 85 pounds strung out on cocaine in rehab and had nothing to turn to, and I’ve been 235 pounds struggling to lose weight. I understand all walks of life and thoroughly enjoy what I do and helping others.
Name: Ally O'Malley (NJ/PA)
Coaching certification: RRCA Level I Coach
What distances do you coach: 5k - UltraMarathon
The sport of running is not something I grew up doing or anything that came naturally to me. I've worked hard and trained smart and fell in love with the sport, and my goal as a coach is to help others who think that they can't do the same. For anyone stuck in an injury cycle, plateau, or needs some guidance, I'm here to coach them along the way.
Nick (Baltimore, MD) Email: Nicholas Klastava@gmail.com
Coaching: 5k to Marathon
My coaching philosophy is much more based on the mental mindset side of running. I think too often people think coaching is just someone giving them a plan with workouts that if they run, they will achieve all their wildest goals.
My philosophy focuses more on the fact that while training at the right paces and doing particular workouts can be valuable as a coach, my goal to ensure my athletes always believe in themselves. They are still confident in their abilities, and they understand where they have come from and where we are going. That they generally can find joy in running day to day.
So ultimately I believe what makes me different is my attention to the mental mindset side of runners that I think is much more important to the overall success of a runner rather than stringing together the perfect workouts.
I tell all my athletes I will unconditionally support them always in the end, but I always make sure I give them my perspective and how I would handle a situation. It's their adventure; I am just lucky to be a part of it and to be able to help them reach any their goals.
Cory Smith (Santa Barbara CA / Philadelphia PA)
Website/email: www.runyourpersonalbest.com cory@runyourpersonalbest.com
Coaching certification: USATF Endurance Level 2
What distances do you coach: Mile to 100 Miles
Most runners don't need to get faster to run a faster marathon or 1/2 marathon. Speed has very little to do with the 1/2 marathon or marathon. Ripping 400's or a few mile repeats around the track with the goal of running them faster each week will do very little to help your marathon times. Instead focus on extending the time you spend at a certain pace. Whether it's 5k pace or marathon, don't run faster, add more reps. By adding more reps week after week you build your capacity to sustain a particular pace. Marathon and 1/2 marathon paces are not fast. Odds are you can run marathon pace for 10 miles very easily.It's your ability to hold that pace that's the limiting factor to a faster marathon time. Coaching is my full-time job, which makes me very accessible. I've had great success with clients that have followed the plan and logged their runs. You can read reviews here.
How long have you been coaching? 7 years
I'm fortunate enough to have online running coaching be my full-time. I'm not trying to manage another job while coaching. I've had great success and love what I do.
Coach Mary Beth, Onward Run Coaching (Buffalo, NY)
Coaching certification: RRCA Level 1
What distances do you coach: 5k-Full Marathon
I have a lot of athletes with full lives; moms with busy families and careers, Masters' runners, life-long runners looking for a new perspective and wanting to reach new goals, new runners looking to get into the sport, or to return to the sport in a smart, healthy and enjoyable way. If it's not fun, why do it?
I am a firm believer that the coach/athlete relationship is ongoing, always evolving, and should be full of open, honest communication. I am fully invested in my athletes’ running lives, and also design programming based on their lives outside of running. It's my goal to make and keep running an enjoyable, goal-driven, happy part of their lives.
Jess (New Mexico)
Coaching certification: RRCA level 1
What distances do you coach 5k-Marathon
As a mom myself, I like helping moms, full plates-self sacrificing-unconditional loving women who deserve time to themselves, and self-love.
Giveaway:
This week is my biggest giveaway with Aftershokz headphones! Yes, you can win a pair of Aftershokz wireless headphones for yourself. For those not familiar, I wrote a review on my blog a few weeks ago. I use mine for easy runs and listening to podcasts when I clean my house. I’ve been using them far before they agreed to be a sponsor of the newsletter!
Anyway, this giveaway is slightly different. To enter you need to share but also follow and tag Aftershokz.
This could be liking them on facebook, or following them through twitter or instagram. Just make sure you follow and tag them because the winner will be verified as doing so. (Of course if you tag me, I’ll repost and I appreciate when people do. It also helps me know who enters).
In summary to enter:
Share the newsletter and tag myself and Aftershokz
Like/Follow Aftershokz on whichever platform you shared.
If you have any questions just email me.
I appreciate every single email back and try to respond to each email. Any feedback, good or bad, is always helpful. Was this painfully long? Do you like longer newsletters? Let me know.
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You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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