Turning to the Pros

Whether you are a ten-time marathoner or just looking to get into running for the first time, finding a coach can offer up some great benefits.

By David Grant

For many of us, getting an unsolicited email promising to help us “go harder” or “perform longer” warrants an immediate click of the delete key. But for ten-time marathoner Stefan Steen, these are the messages he eagerly awaits – albeit with a very different connotation. Six years after completing his first marathon clinic, his renewed quest for a 3:15 Boston qualifier has him seeking the guidance of Ontario-based Marathon Dynamics. For $30 per week, Steen receives a training schedule personalized to his initial conditioning and race aspirations, weekly coached group runs, monthly analysis of his progress and access to private online discussion groups. By the time he crosses the start line at the Mississauga Marathon in May, he will have spent nearly $500 on the program. “If it gets me to Boston, I’ll say it was worth it,” says Steen.

Running is somewhat unique in that it frequently gives participants quantifiable feedback – times, distances, heart rates – and promotes constant self-improvement. As running crowds continue to swell, more and more people are seeking professional help. Whether you’re a ten-time marathoner like Steen or just looking to get into running for the first time, finding a coach can offer up some great benefits. Read on to find out what the perks include, as well as what type of coaching is best suited for you.

 

Benefits of Working with a Coach

Training Structure
When it comes to the basics of endurance training, there are literally dozens of differing (and often opposing) schools of thought. Frankly, most of these can be found for free with twenty spare minutes and Internet access. The dilemma lies in how to interpret and choose one. Many runners enjoy experimenting on their own to see what works for them, but must accept that this trial-and-error process may result in slow progress or even injury. Other runners prefer to rely on the guidance and experience of a professional. In some cases, a coach has chosen and developed an expert understanding of one of these training approaches. In other cases, a coach uses or blends multiple approaches and selects the best one for each runner. Either way, a prospective client should look for a coach with a track record of employing these principles to gain measurable improvements for his or her athletes.

Injury Management & Prevention
Most recreational runners’ injuries are caused or aggravated by two common problems: improper training or improper equipment. A qualified coach can not only design and progressively amend a forward-thinking training plan that starts and progresses according to a client’s fitness and injury information, but can also help to differentiate between the little aches and pains associated with normal adaptation and more serious conditions that require treatment. A coach should also be able to identify and correct issues with running form and posture, and give advice or referrals regarding proper running shoe selection.

Accountability
Breakthrough race performances usually follow breakthrough training cycles, and that means pushing your mind and body in previously untested ways. For many runners, there’s not only a natural apprehension about “Can I do this?”, but also “Will I do this?” For these runners, having a second party waiting for training reports and presenting opinions offers a much-needed incentive to get out the door and follow the plan, regardless of day-to-day distractions. Still others have a subconscious desire to please or gain approval from their coach, and if a client is self-aware enough to realize that about himself, it can be a powerful motivator as well. Of course, there’s also the financial consideration. Nobody likes to waste money, and if a payment has already been made then this too can be a kick in the pants to push harder and see a return on investment.

Social Interaction
Running with a coached group is a great way to make and keep friends with common interests and dispositions, particularly since the very act of registering demonstrates a certain shared level of dedication. Sharing experiences with runners of similar abilities and lifestyles can help to even out each person’s highs and lows. “If I were to follow the program 100 per cent to the best of my ability and my times were to plateau, I’m still not sure that I would change groups,” says Melissa Massey, a long-time member of Steve Keating’s program at his Mississauga store, The Long Run. “I have a strong personal tie to the group now, so I would say that changing programs would be a very difficult decision to make, considering this is my hobby and I do this for fun.”

Types of Coaching

Store-Based Clinics
Most specialty running shops now offer packaged running clinics, led by store staff or volunteers. Usually scheduled on weekday evenings, with specific program start and end dates for a set price, these group clinics are marketed with accessibility and a welcoming atmosphere in mind. For many participants, it’s their first exposure to a structured training plan and mentoring, and an opportunity to meet like-minded hobbyists of similar ability. Having an established end date, usually assoiated with a particular goal race, also helps new runners establish timelines to plan and monitor progress. 

Runners pay up front for the programs, which range from $40 to $150 and last anywhere from four to 16 weeks. For retailers, these clinics are rarely operated for profit and are generally seen as an opportunity to foster brand loyalty. “We approach the clinics as a service to the public,” says Jack Cook of Edmonton’s Fast Trax Run & Ski Shop. “Ideally, we aim to sell someone a pair of shoes and then give them the tools to get the most from their purchase.”

When considering in-store clinics, be sure to ask staff about the typical make-up and fitness range within the groups. At this price point, it’s unfair to assume there will be much customization for each individual, so before registering it’s important to get a feel for whether your current ability is within the target range for the program. Also, ask to see a sample workout schedule to confirm that the program’s basic philosophy (especially the number of running days per week) works with your lifestyle and other commitments.

Community Running Clubs
Nearly every town and city in Canada has a grassroots social running club organizing group workouts and social activities. Most charge nominal annual dues, but offer a priceless introduction to the local running scene. Since many of these clubs have outlasted the various running booms and busts over the years, if you listen closely you’ll pick up some timeless insights and anecdotes. Like any folk wisdom, it’s best to employ a filter and decide what credibility you’ll assign to information, but in many ways there’s no better source for tricks of the trade with a particularly honest and local perspective.

Weekend Seminars & Workshops
Runners looking for exposure to a lot of instruction in a short period of time may turn to these one to three-day programs, which are found in one of two polar opposite styles. Broadly-based workshops tend to deal with sessions covering varied topics such as nutrition, psychology, proper shoe fitting and heart rate training. These are often offered in conjunction with health and fitness trade shows, with registration ranging from $50 to $250.

The most accessible and inexpensive way to access this type of presentation, however, is to check the guest speaker schedule at the expo for the next major race in your city.  Whether you’re racing or not, these are almost always free to the public and quite frequently attract renowned authors, coaches and celebrities of the running community. 

The other type of workshop is the much more narrowly-focused intensive training, usually centred around proprietary programs like ChiRunning or the Pose Method. These programs range from $125 to $300, but are intended to be accompanied by ongoing referral to the program’s separately-priced books or videos. The best approach to these programs is probably to purchase or borrow the program’s source material (such as author Danny Dreyer’s Chi Running) and decide if your interest is piqued enough to invest time and money in the hands-on workshops.

Personalized Coaching Programs
Many veteran Canadian runners are establishing coaching businesses to pass along their experience in the sport. By analyzing current fitness, injury history, lifestyle priorities and race aspirations, a personal coach can design and monitor training plans. While most are fundamentally based on widely-available philosophies and principles, the skill of a good one-on-one coach is in distilling this ocean of know-ledge into an easily-understood program and applying it, on the fly, according to a client’s feedback.

Since relationship building is essential to the success of this type of instruction, most personal coaching runs on an open-ended price structure. Rather than paying a set price for a predetermined time period, most personal coaches charge by the week or month. Others establish an initial fee to generate a customized workout plan, then charge ongoing maintenance fees for weekly workouts and amendments to the original plan. Expect to see prices ranging from $50 right up to $500 per month, based on the complexity of the initial plan and the frequency of coach-client interaction. Like most cottage industries, word of mouth is the main marketing tool here. “Ninety per cent of our clients come to us through referrals,” says Marathon Dynamics’ Kevin Smith.  Most runners whose dedication can justify this level of investment have a network of friends with similar abilities who can offer contacts and testimonials.

Lab Testing
Many coaching programs offer this as a premium service, but you may also find this available through your local university’s Kinesiology or Phys Ed departments. Procedures can include VO2Max testing and lactate testing, which provide valuable benchmarks for designing training programs and measuring progress if tested again in the future. Expect to pay a minimum of $120 and up to $300, depending on the battery of tests chosen. Group discounts can often be negotiated.

Another option is video gait analysis, available through coaches and increasingly through chiropractors and physiotherapists. This is a great test for ensuring proper shoe choice and for diagnosing injury.