Do I Need a Running Coach?

Embarking on a running journey is as much about self-discovery as it is about crossing finish lines. Some people see a lot of success with self-guided training, but for others, hiring a coach is key to reaching the next milestone. 

For me, working with a running coach changed my entire perspective on training. If you’re not sure whether hiring a coach is right for you, take my experience into account.

Here, I share my personal running journey, what you can expect from hiring a running coach, signs you may or may not benefit from a coach, and practical advice for finding a coach that’s right for you. 

My Running Journey

I’ve always considered myself a pretty athletic person. I can progress from “novice” to “good” pretty quickly in most sports, but never much beyond that. 

Before COVID, I did it all–tennis, swimming, running, skiing, lifting–sometimes all in the same week! But once the pandemic hit and lots of gyms temporarily closed, I started to focus more on running. I found that running suited my body type better than tennis or swimming, so I decided to keep at it. 

I joined a running club and began interval training, but my routine lacked consistent structure. For most runs, I just ran however far or fast I felt in the moment. Despite the lack of planning, I still saw improvement, lowering my 5K personal best from 22:30 to 19:15. 

Then, illness set me back for two months. I wanted to get back to my previous fitness level, so I hired a coach to regain momentum. I spoke to a friend who competes in IRONMAN triathlons and he suggested I try the TrainingPeaks Coach Match program, as he thought the functionality would appeal to my analytical mindset (I have a Ph.D. in theoretical physics and work as a data engineer).

Within four months of working with my coach, I lowered my 5K from 19:15 to 17:57. I’ve logged more than 3,300 kilometers since November 2023 without any injuries. 

For the first time in my life, I really love one sport and couldn’t care less about how “good” I am. I’m just excited for what’s next. Not what’s possible, but what’s next. 

And I don’t think I could say the same without the help of my coach.

What Does a Coach Offer?

When I first considered working with a coach, I asked myself: What can a coach actually provide?

In my experience, the most important thing a coach provides is the simplification of a complex journey. Without guidance, improving as a runner requires you to juggle many factors: 

• Are you developing general or specific fitness? 
• Are you doing enough strength training, with the correct moves, and at the right time?
• Are you tapering correctly, selecting the right races, and training the appropriate amount at certain times of the year?
• Did you remember to replace your shoes after putting in a certain amount of distance?

Hiring a coach takes the guesswork out of all of it. As long as you share accurate and complete data with your coach, the likelihood of you reaching your goals is a function of one thing: how well you followed the plan.

Before I started working with a coach, I doubted I could run a half marathon in under 1:30. Nine months later, I completed one in 1:22. The more I followed the plan, the more I understood and contributed to it.

In addition, a coach provides:

• A one-stop shop for all of your running questions and thoughts. You don’t have to scour the internet anymore and scroll through multiple forums, wondering whose anonymous opinion you should believe. Your can just ask your coach.
• Less room for excuses. When it’s cold, pouring rain, and you’ve had a long day at the office, the last thing you want to do is go for a run. But with a workout ready to go on your watch, you’re much more likely to go and run. Plus, you’re more likely to do it if you’re paying for it. These workouts are investments in yourself that pay dividends several months down the road.
• An annual training plan. Do you adjust your trainining depending on the time of year? Or are you just doing the same kind of training all the time? To achieve optimal performance, you need to train differently depending on your race calendar. There are times when you should focus on your aerobic fitness, your lactate threshold, and your VO2 max. A coach plans the whole year for you to ensure you do the right things at the right time and peak before your races.
• Alleviation of anxiety. You won’t have to worry if you’re training correctly anymore. You can just focus on executing the plan you’re given. Being able to devote all the energy you’re saving by not worrying allows you to perform better in both workouts and races. Plus, you’ll feel happier!
• Race selection. If you’re an overthinker who struggles to decide on the perfect race schedule, hiring a coach can completely remove this issue. They’ll work with you to come up with the right race schedule for you. 

Signs You Might Benefit From a Running Coach

Still not sure about hiring a running coach? Here are some signs that you’ll probably benefit from one: 

1. You aren’t seeing results. If your hard work isn’t producing the results you want or friends who train less consistently outperform you, a coach can help you train more effectively.
2. You’re unsure how to structure your training. Coaches excel at helping runners transition from general fitness to specific training, which is crucial for achieving time-based goals like a fast half marathon.
3. You keep getting injured. If you find yourself dealing with recurring injuries, a coach can adjust your form, pace, or workout structure. A coach also keeps you accountable; if you tend to ignore the voice in your head telling you to rest or change up your training, they’ll encourage you to correct those habits.
4. You’re no longer motivated. A coach can simplify training if you’re overloaded with conflicting online advice. They can also help you set reasonable goals.

You Might Not Need a Running Coach If… 

Working with a coach isn’t for everyone. I wouldn’t recommend it if you fall into one or more of these categories: 

1. You’re not able to commit. One of the best things a coach can give you is structure. If you can’t commit to the time it takes to follow a consistent, structured training plan, you aren’t going to see results. 
   
   Be realistic about how much time you can train each week, and let your coach know your schedule and availability. Most coaches understand the reality of a busy schedule, but it’s up to you to make the time for training. 
2. You’re not able to share workout data. Your coach might not be in the same country or timezone as you, so the more data you can record and share with your coach, the better. This helps your coach understand how you respond to training, allowing them to adjust and individualize your training. 
   
   If sharing data from your workouts isn’t possible for you, this may be a stumbling block. (Fortunately, most GPS watches sync with TrainingPeaks, making it easy for your coach to see your workout stats.) 
3. You’re not willing to change your current training schedule. If you run with colleagues during lunch on Monday, train on the track with your triathlon club on Tuesday, swim on Wednesday, run with your boyfriend on Thursday, go to the gym on Friday, and refuse to run on Sunday, then hiring a coach won’t add much value to your life.
   
   Getting the most out of your coaching experience might require you to change how you normally train.
4. You have unrealistic expectations. Don’t expect to see huge improvements right away. It usually takes about three months to see improvement, and progress is often non-linear. The longer you work with your coach, the more they’ll understand what works for you. Be patient! 

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Tips for Finding a Coach

Like any other relationship, the better you connect with your coach and understand each other, the more you’ll get out of the collaboration. Here’s some tips for finding a good match:

1. Define Your Goals and Seek Relevant Recommendations

Ask yourself: What are the top three reasons I want a running coach? Write them down and reflect on them. Understanding your “why” is the first step to getting the most out of your coaching relationship. 

If you know someone who has achieved goals similar to yours, ask how they accomplished them. If they mention working with a coach—bingo!—ask who it is. 

If you don’t know anyone directly, try reaching out to people in your network who are generally athletic or sports-focused, such as a friend who is a personal trainer or a physiotherapist. They are more likely to know a great running coach. 

And if that’s not an option, don’t worry. TrainingPeaks can help you find a coach through Coach Match.

2. Match Your Coach to Your Goals

Look for a coach whose profile aligns with the goals you’ve written down. This ensures not only that the coach is capable of helping you, but also that they’ll enjoy working with you, making an even stronger, more enthusiastic partnership. 

For example, if your main goals are:

• breaking 18 minutes for a 5K,
• finishing on the podium in your local half-marathon, or
• raising your VO2 max to 60,

then look for a coach with experience running fast middle distances or training high-level 5K and 10K runners. Such a coach will understand how to help you improve your 5K speed and race strategy. A coach specializing in trail running or ultramarathons might not be the best fit for these specific goals.

On the other hand, if your goals are:

• improving your general fitness,
• finding motivation, or
• joining your friends on social runs,

then a coach with a strong background in sports science located in a similar time zone might be a better match. That’s not to say the first coach with their sub-16-minute 5K wouldn’t be able to help you—they could. But their expertise might not align as well with your needs or their own passions.

3. Understand Your Motivation Style

Consider what motivates you. Are you inspired by someone who has already achieved what you’re aiming for, like running a sub-18-minute 5K? Or do you thrive with a coach you feel connected to, someone who inspires you to perform? 

If you’re drawn to inspirational figures in your life—whether at work, the gym, or among friends—it makes sense to prioritize a coach’s personal achievements over logistics like location or whether they offer weekly calls.

If you respond better to mentorship, then factors like proximity, in-person sessions, or expertise in sports psychology might take precedence over their personal running record.

Don’t overthink it. You’ll learn a lot just from working with any coach. If after a few months, you realize you need to switch coaches, that’s okay! You now know more about your training style than before. Working with a coach is an iterative, exciting process. 

By setting clear goals, understanding what drives you, and finding a coach who aligns with your vision, you can take your running to the next level. It worked for me, and it can work for you, too!