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7 Reasons It Might Be Time to Hire a Personal Running Coach

A woman and a man talking before a morning workout on a running track outdoors.

Not sure where to start or how to reach that next race goal? Learn why hiring a running coach can help you become a better runner, plus how to find one.

(Feature photo by iStock.com/Zoran Zeremski)

Hiring a personal running coach is not just for elite and professional runners. Runners of all levels can benefit from the one-on-one guidance a running coach can provide. Maybe you’re just getting into running and looking for an online running coach for beginners. Or maybe you want to work with a marathon running coach to help you train for a Boston-qualifier.

Certified personal running coaches have a wealth of knowledge and strategy to impart. They have gone through specific running coach certification programs to learn the fundamentals of training strategies, biomechanics, and coaching techniques to help runners become more efficient, stronger athletes.

Working with a personal running coach means you won’t approach training for your next race alone. Your coach is there to help you better understand all aspects of the sport, from the pace you should maintain during a tempo run to navigating the mental aspects of race day and everything in between.

Should I work with a personal running coach?

There’s no right or wrong answer here! It’s up to you whether you prefer to train on your own or work with a coach.

In fact, hiring a coach isn’t right for every runner. For some runners, especially those who have experienced burnout from organized sports in the past, working with a running coach may reintroduce those feelings. It may increase performance pressure to a negative level or simply fail to motivate them. There are also runners who prefer more flexibility around when they run and what workouts they do — even the flexibility to sign up for a spontaneous 5K instead of building it into their training schedule in advance. The idea of having a coach analyze workouts and provide feedback may also be off-putting. In any of these cases, hiring a running coach likely won’t prove beneficial.

However, if you find yourself identifying with one or more of the following reasons below, working with a coach may help you take the next steps in your running journey.

1. You’re a beginner runner and unsure of how to start training.

If you’re new to running, signing up for that first race is an exciting moment. What comes next is the training — and possibly even a feeling of, “Oh no, what did I get myself into?”

You may be a part of a running community with experienced runners willing to offer advice. Or you may have family and friends who have run a few races and can recommend training plans suitable for first-timers. However, if you’re unsure of where to begin, working with a personal running coach will not only help you train to cross the finish line on race day but also provide a variety of tips for running.

A running coach can answer your many questions, such as:

  • How do I find the right running shoes?
  • Which stretches should I do before and after a run?
  • How should I dress for colder weather runs?
  • Should I run when I’m sick?
  • How long before a race should I eat?

Working with a running coach is about more than just a training plan. A running coach is an expert resource, ready to share what they know to help you become a more informed and efficient runner.

2. You want feedback on your workouts.

Training on your own leaves you to self-assess your workouts. This can be absolutely fine if you’re not concerned about your pace or if you have a strong training background and understand the variety of factors that can affect a workout.

As runners, we may share our workout data with our running friends and give one another motivational feedback. For specific and actionable feedback on your workouts, however, a running coach is qualified to provide it. When you work with a running coach, they’ll regularly review your workout data to assess your progress. Your coach will guide you on whether you should push your intervals harder, slow down on your easy runs, incorporate an extra day of rest, and otherwise.

A running coach will also pay attention to contributing factors affecting a given workout, such as the weather or external stressors, and help to explain why your workout didn’t produce the expected results. They can help you make adjustments to your training plan due to an illness that lingers, unexpected soreness from a workout, or even a life event that causes you to miss a few workouts. Conversely, your coach may adjust your training plan because you’re progressing faster than expected and able to handle more miles or stronger workouts!

3. You’re unsure of the right way to incorporate strength training or speed workouts.

There’s nothing wrong with training for your first race (or even your 20th race) by following a basic training plan that increases your mileage leading up to race day. Enjoying the race course and crossing the finish line is as good a goal as any!

However, if you’re looking to increase your running speed and have a specific time goal you’d like to reach, weekly strength training and speed workouts are important. A running coach will guide you on how to incorporate these workouts into your training and thoughtfully design them to work toward your goal time.

For speed workouts, this includes which days to do them (not the day before a long run, for example), what workout to do, and what time or pace to aim for. Your coach will gradually increase the intensity of your speed workouts throughout your training plan, keeping a pulse on how you’re feeling and the quality of your workouts. Likewise, your coach can provide guidance on what strength training workouts are most appropriate and how to incorporate them so that you’re still giving your body enough rest and able to see the maximum benefit.

4. You want to safely increase your mileage.

Working with a running coach can help you break out of your comfort zone when it comes to your training mileage. Increasing your mileage too quickly from week to week can leave you prone to overtraining injuries, so it’s critical to increase gradually and with purpose.

This training concept isn’t for only high-mileage runners, such as runners who want to go from 40-mile weeks to 60-mile weeks — it’s important for any runner. It’s why, for example, most training plans available online increase the long run each week by only a mile (two miles at most). The same thought process should be given to your overall weekly mileage.

Running coaches understand how to design plans that build a strong base of weekly mileage before jumping into incremental increases. It’s a common practice of many running coaches to also incorporate a “drop-down” week after several weeks of a build. These weeks allow your body time to recover, locking in the progress you’ve made, before bringing the intensity back up.

5. Your times have plateaued.

If you’re putting in the training but feeling stuck with race results all around the same time, a running coach can assess your workouts and training routine. Based on that assessment, they can identify areas for improvement and provide effective tips for running.

Your coach may choose to incorporate strength training to build muscle, increase your long runs or weekly mileage to improve your endurance, or set intentional paces and times for you to hit during your speed workouts. It’s easy to get stuck in a rut, especially when you’re unsure of how to take your training to the next level, but a coach can help guide you with the right strategy and motivate you along the way.

6. You have a specific race goal in mind but you’re not sure how to get there.

Similar to plateauing, if you have your eye on a goal time but don’t know how to design your training to reach it, a running coach can assess your current workouts and create an appropriate training plan. This may require several build cycles to increase your speed and endurance, and mixing in some workouts at your goal race pace.

It’s important to note that a goal time should be realistic, and it’s your coach’s job to help you understand what is achievable based on your previous race times, your current fitness level, and the amount of time you have to train. Maybe a half marathon goal time of 10 minutes faster than your last half marathon isn’t achievable in the 12 weeks you have to put in the work — but a two-minute improvement is. Your running coach should be able to evaluate and discuss this with you.

7. You need motivation.

Especially for runners who train alone, it’s easy to experience a lack of motivation or accountability during a training cycle. Whether it’s your first race and you’re doubting your abilities or it’s your 50th race and you need to mix it up to avoid training boredom, working with a running coach can provide the motivation you need to keep showing up and stay committed to your training.

Your running coach is there to talk you through the difficult workouts, offer encouragement, and help to build your confidence and excitement for race day.

How much does a running coach cost?

While running coaches generally charge per month, the rates vary greatly based on several factors:

  • Online coaching versus in-person coaching
  • Group coaching versus one-on-one coaching
  • The amount of one-on-one attention (e.g., in-person workouts, weekly emails, phone calls)
  • The coach’s experience level

If you’re working with an online running coach, expect to spend at least $60 per month. That said, for weekly workout feedback and additional running guidance, the rate is likely to be closer to $120-$200 per month, and it can easily be higher for more experienced and sought-after coaches.

In-person running coached will likely set a monthly rate based on the number of hours they plan to work with you each week. For instance, if a coach attends two of your hour-long workouts each week and dedicates an additional two hours to review your workouts, provide feedback, and make needed adjustments, that’s a total of four hours of their week. If that coach charges $50 per hour, you can expect a monthly rate of $200. It’s important to note that hourly rates can vary greatly from coach to coach, from as little as $20 to as much as several hundred.

Where can I find a personal running coach?

You can often find running coach recommendations at your local running store, from the members of running groups in your area, or at your local gym. The Road Runners Club of America (RRCA) also has a running coach database that you can search by location.

While many runners choose to work with a coach in person, who’s able to attend workouts, online running coaches have increased in popularity. Seeking a virtual running coach also means you have significantly more coaches to choose from.

To find an online running coach, there are several coaching platforms you can search. Team RunRun, for example, lists coaches based on their price, by race distance, and by training level. RunDoyen matches runners with a coach based on a quiz and has a standard monthly coaching rate no matter which coach you match with. You may also come across a virtual running coach through their blog or social media posts.

Ultimately, whether you’re looking for an in-person running coach or an online running coach, make sure to review their coaching philosophy and training approach to make sure it’s a match for you as a runner and your training and race goals.

Whether you’re working with a coach or on your own, make sure to follow these five tips when training for a race.

Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

Kimberly Valentine

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