We’re excited to announce that Runcoach will be partnering with the World Athletics Road Running Championships San Diego – 25, September 26-28!
This is your chance to join the world's best runners as they compete for the title of World Champion - and, with our coaching services, you'll be well-prepared to take on the challenge!
Race Schedule:
With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend!
Register today to take advantage of special early registration pricing. Use Promo Code = Runcoach for a discount until November 30, 2024. Can't make it to San Diego in 2025? You can still participate by registering for one of the Virtual Races!
Don’t miss out on this awesome opportunity to elevate your performance with Runcoach and be part of an unforgettable event.
Major milestone:
I was able to run a marathon 33 minutes faster than my personal best. And it’s all because of the coaching app.
What is the secret to your success? 
I am terrible at planning and sticking to a strict run schedule. This year I trusted the coach and made sure to follow what he said and just that alone made all the difference.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle was scheduling runs and not knowing what distances my long runs should be. The coach app helped me know that this weekend I would need to run so much and that I should take rest days. I didn’t want to over do it so I made sure to never go over the mileage too much.
What is the most rewarding part of training?
Honestly, the rewarding part was getting all new personal records at almost every run. The most rewarding part was when I was running my marathon I realized I was much better prepared this time, and when I realized I was so close to getting a sub 4 hour marathon (I was over by 33 seconds and I know exactly where those seconds were). Nothing felt better than crossing the finish line knowing I trained for this and it was all worth it
What advice would you give to other members of the Runcoach community?
Trust the coaches. They absolutely know what they are doing and it shows. I used the Runcoach app twice now. The first time I didn’t fully listen to it. The second time I did and it helped more than I could have hoped for.
Anything else you would like to share?
I registered for the app at the middle of training for a marathon. I realized I was a month behind in my training and I needed guidance. I registered and explained to coach Tom all the different runs I had and my concern that I was behind in my long run distances. Coach Tom immediately adjusted my runs, it was intimidating that I had to start my long runs at 12 miles that weekend but I knew I could do it and with each long run and each daily run I felt more and more confident in my running abilities. I will definitely be using the coach app again next year!
Major milestone:
Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also, very first race over 10k that I did not walk a single step!
What is the secret to your success? 
Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!
What is the biggest obstacle to reaching your goals and how do you get over it?
I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!
What is the most rewarding part of training?
Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!
What advice would you give to other members of the Runcoach community?
Listen to your coach! They know what they are doing, and are amazing!
Anything else you would like to share?
I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.
What feedback would you offer on the Runcoach experience?
This is the best training program/coach I have ever had! Could not be more happy!
As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:
Rest Days Aid in Muscle Repair
Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. 
Prevent Fatigue and Injury
Skipping rest can lead to burnout and injuries, hindering your progress.
Frequency of Rest Days
While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.
Active Recovery Options
On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain
Rest in the Taper
As race day approaches, rest becomes essential to allow your body to recover and perform at its best.
Post-Race Recovery
After the race, give yourself time to rest before resuming training to avoid injury.
Rest is Part of Progress
Rest days are not a setback; they are a vital component of a successful training plan.
Rest Promotes Super Compensation
This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.
By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
Major milestone:
First Marathon at 40+!! Non-runner. Goal - sub-5 Actual- 4:52:44. Mind blown!! My half PR- 2:08:23! Simply stoked!
What is the secret to your success?
Consistency, patience, and grit!!
What is the most rewarding part of training?
Keeping on target range per Runcoach!! Absolutely fantastic plan! Cally you go girl!!
What advice would you give to other members of the Runcoach community?
Discipline, go easy on days you can’t control.
Anything else you would like to share?
Just immensely grateful for the most realistic and reasonable plan. Awesome job Runcoach!
What feedback would you offer on the Runcoach experience?
Fantastic!! Made my dream come true and with a mind-blowing pace! I acknowledge I am not Kipchoge but definitely more than that! I am a full time professional, mom of two elementary school kids. And yet I did this! Super proud of myself and the running community. My husband played a very supportive role. Just super thankful.
Major milestone:
Recently ran sub 5:00 in the mile for the 38th consecutive year.
What is the secret to your success?
Commitment to do something every day. Writing each workout in a training log. Having a goal to chase.
What is the biggest obstacle to reaching your goals and how do you get over it?
Sleep. Staying healthy. Cannot take as many hits as I used to. Have to train smarter. Listen to my body. Incorporate cross training (i.e. bike).
What is the most rewarding part of training?
I still love the feeling of hitting exhaustion after crushing a tough workout. The level of satisfaction on the cool down is still magical. It still feels amazing hitting it each year.
What advice would you give to other members of the Runcoach community?
Stay consistent. Set a goal and go after it. Sacrifice for the goal.
Anything else you would like to share?
Set a goal or a number of goals and let people know what you are doing. I have people asking me often how I am doing on cracking 5 mins. It keeps me honest and focused. Dont be afraid of having a crazy aggressive goal. But have achieveable mini-goals along the way so you feel success and stay motivated.
What feedback would you offer on the Runcoach experience?
Trust the training.
Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:
1. Nuun Sport Electrolyte Tablets
NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.
Coaches favorite flavors: Strawberry Lemonade, Tri-Berry
How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix
Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.
Coaches favorite flavors: Lemon Lime, Pineapple
How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen
This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.
Coaches favorite flavors: Lemon Lime, Tropical Blast
How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier
Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.
Coaches favorite flavors: Cotton Candy, Pina Colada
How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water
Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.
Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango
How to use: Open and sip! :)
These drink options from trusted brands provide the necessary benefits to keep you running at your best.
Major milestone:
NYC United Half Marathon
What is the secret to your success?
Discipline and routine. Working out the same time everyday with the same cadence week in and week out. Monday speed, Tuesday easy, Saturday long run, etc.
What is the biggest obstacle to reaching your goals and how do you get over it?
To relax, not worrying about missing a workout, or hitting each interval time. Enjoy the process.
What is the most rewarding part of training?
The race!
What advice would you give to other members of the Runcoach community?
Play the long game. Don’t get into race shape in a week. Plan it out, create the routine and give yourself time, and mostly celebrate the small wins.
Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:
1. Adjust Your Expectations
Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 
2. Set Small, Achievable Goals
Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.
3. Stay Hydrated and Cool
Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.
4. Visualize Success
Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.
5. Practice Positive Self-Talk
Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."
6. Run with a Buddy
Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.
7. Embrace the Experience
Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!
By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
Major milestone:
New 8k PB running 2024 Chicago Shamrock Shuffle (10 years after running the last one and post-kid pause).
What is the secret to your success?
Gradual build-up to stay injury-free. Running majority of weekly mileage slow. Pushing limits during weekly tempo run. Scraping and foam rolling. Listen to body first even if that means missing a run here and there or going slower. Focus on better quality sleep and hydration.
What is the biggest obstacle to reaching your goals and how do you get over it?
Finding the time for base building and marathon build-ups with two young kids and a demanding job. I changed the way I train and now doing most of my miles on my treadmill at home (instead of group runs outside pre-kids).
What is the most rewarding part of training?
Putting it all into action during a race and seeing the progress made.
What advice would you give to other members of the Runcoach community?
Choose the training method and volume/running goals that work best for your circumstances.
What feedback would you offer on the Runcoach experience?
Being an experienced runner now training independently, this tool works great to keep me motivated and on track. Having a coach available for questions along the way personalizes the experience further and has helped me when doubts came up along the way.
