Are you a new runner who’s slightly overwhelmed by all the running information, training plans, nutrition advice and gear out there? Not sure where to start or what’s right for you?

Are you a runner who recently finished your first half marathon or marathon and wants to improve or get faster next time around?

Are you a seasoned runner who is ready to take your running to the next level?

If you answered yes to any of these questions, it may be time to hire a running coach.

As a certified marathon coach and long-time runner, I know it can be challenging to figure out how to find a coach, what questions to ask and the process to determine the right running coach for you. Use these tips and advice to help you grow on your journey with a running coach.

10 Things to Look for in A Running Coach

There are many important aspects to consider when choosing a running coach. It’s not always about their personal accolades or running accomplishments; it’s about if they will be a fit for you. As you look for a running coach, consider these 10 attributes:

1. Chemistry: Selecting a coach is similar to a job interview. Just as you should be evaluating if their personality, process and communications style is right for you, they should be ensuring you are the right kind of runner that fits their coaching beliefs and approach. While an intangible quality, the chemistry you feel with a potential coach is priceless. You want to feel a level of comfort, connection and compassion with your coach. After all, you’ll be working with this person for weeks and months and are putting your trust and faith in their hands to help you meet your personal running goals. The right chemistry will establish a strong relationship from the start and will ensure that the way they speak, write and act will motivate you to stay engaged, focused and inspired. Use an initial assessment call and email communications to assess if their personality and approach are a good fit for you.

2. Shared values/philosophy: You and your running coach should share similar values. If you have a very busy life and travel schedule and you are working with a coach who doesn’t believe in adequate rest days or wants you to push beyond what is personally possible for you, the likelihood of you enjoying the process and succeeding is low. Look for a coach who shares your philosophy on how to balance training and life and will work with you to ensure running fits into your life, rather than becoming your life (assuming you don’t run as an elite for a living).

3. Doesn’t believe in one-size-fits-all: Coaches who provide cookie-cutter plans and believe in only one coaching philosophy are a red flag. Every runner is different, which means each of us needs a plan that will bring out our best running self. Some of us may only be able to run four days a week while others can run six days. Some runners may need higher mileage to break through barriers, while others may get injured every time they run more than 40 miles per week. Prone to injury? Have a muscle imbalance? All of these things require slightly different focuses and ancillary strength work that fits your goals. Beware of coaches who believe there is only one “right way” to train or only one type of training philosophy.

4. Sets clear expectations: You want a coach who will be firm with you in setting expectations, such as the kind of communication required to ensure a successful training season, how and when to communicate, what he/she needs from you to be successful, when you’ll receive your training plan and how often it is updated, etc. Being on the same page prevents disappointment from the coach or the runner later down the road. As much as you expect from your coach, he or she also needs things from you (e.g. training log, notes on weekly runs, regular calls, etc.) to be your best coach.

5. Good listener: Coaching is as much about listening as it is about talking or providing guidance. As coaches, our advice is only as good as the information we have about you and how you are feeling. Look for a coach who truly listens to your needs. If you’re feeling fatigued, unmotivated or sluggish, you need someone who will listen and adapt and someone who will truly be your advocate.

6. Flexibility: Things happen during training. Vacations. Challenging work weeks. Injuries. Unexpected circumstances. You need a coach who is willing to work with you to adjust your plan for all of life’s curve balls and mishaps. Likewise, if you’re feeling tired, sore or feel an injury coming on, you need a coach who can adjust on the fly to ensure you get to the starting line healthy and strong.

7. Ability to execute own advice: I believe the best coaches are people who can execute their own advice. If they are asking you to start conservatively and run a negative split (faster second half than first half of a run or race), they need to be able to have done this in real life in their own running. If they are asking you to do speed and tempo work, they need to have successfully mastered these kinds of runs themselves. If they are providing guidance around a nutrition strategy, they should be successful in their own strategy with nutrition and should have tested and vetted many different options to understand what you’re going through. Be very wary of coaches who can’t execute consistently in training or in a race. Your coach doesn’t have to be a fast runner who wins races, but they do need to understand the basics of consistent pacing, mental strength, negative splits, rest and recovery, etc. If they can’t do it (or haven’t done it successfully in the past), how can they expect you to? Their own experience will make them a better coach and add more value to the stories and insights they share with you.

8. Proven success: When looking for a coach, look at the results they have had coaching others. Have they successfully helped other runners achieve their goals, run faster races and become stronger runners? What have their runners taken away from the experience? The best way to know if a coach will help you achieve desired results is to see if they have done it with others and even talk to those individuals to learn more about their experience.

9. Availability and responsiveness: Running is as much mental as it is physical. Your coach should be available to you when you need him or her. You should have the freedom and comfort to text, call or email at any time, especially if you are struggling with something or have a question you’re not sure about. Be cautious if you see coaching plans that offer limited or no one-on-one communication. What you are paying for in a coach is personalization, customization and peace of mind you have someone to help you throughout the process. If you can’t communicate with your coach, what is the point of having one?

10. Formal certification/education: Seek a coach who has formal running education and coaching certification(s) that ensure they understand the science behind running. Personal experience alone is not a replacement for knowledge about the body, physiology or anatomy. While there is no industry standard for marathon coaching, people with an NAASFP or RRCA coaching certifications are more likely to have the right scientific training needed. USATF certifications are not designed for half marathon/marathon coaching, so make sure coaches with only that training can balance it with great personal experience and proven results.

Questions to Ask When Evaluating a Running Coach

• Why did you decide to become a running coach?
• What qualifies you to coach?
• What is included in your coaching offerings?
• How do you decide what coaching plan is right for each runner?
• How do you deliver your training plans and when do you update/provide weekly workouts?
• Do you provide guidance on integrating strength training? Ancillary drills/exercises? Nutrition?
• How do you handle unexpected life issues that may come up in my training?
• How often can we connect? Do you have a preferred way to communicate?
• What are your fees?
• Are there any athletes you’ve coached or currently coached that I could talk to?

Do you currently have a running coach? How has that impacted your running? What do you think is most important to look for in a running coach? If you don’t have a coach, what questions or reservations do you have about coaching?