From adding an extra weekly rest day to focusing on building base miles, UESCA-certified coaches share the training changes that made them better runners.
What works for one runner is not always what works for another when training for a race. Learning how far we can push ourself and what our body needs to be most efficient is a process — even for running coaches and professional athletes.
It takes experimenting to figure out what combination of workouts, mileage, rest days, and nutrition works best for you. And sometimes the missing link to becoming a better runner may have more to do with your mindset than the physical aspects of training.
Below, United Endurance Sports Coaching Academy (UESCA) running coaches share the training changes they’ve made to help them become better runners.
Building Base Miles Before Marathon Training
One of the most impactful changes I’ve made in my marathon training is focusing on building a stronger base before I transition into my actual marathon plan. In previous training seasons, I would just start from my regular base mileage and dive right into a marathon training plan, ending up either slightly injured or slightly under-trained (or both!) for my race.
When I started intentionally building my base mileage, intensity, and strength training in the months leading up to the official start of my training plan, I was so much more prepared for the effort that marathon training takes. I was faster and stronger, and those small nagging injuries that used to pop up didn’t happen. I also PR’d by over 24 minutes.
Nora Gluch, UESCA Running Coach
1-3 years coaching experience
@mile_after_mile | Find Mile After Mile on Facebook
Running Slow Runs Slower and Fast Runs Faster
The best change I’ve made is to polarize my training more, as I was tempted to run slow runs too fast and fast runs too slow. When I slowed down my easy runs, I could increase the weekly mileage without much fatigue. I increased my pace in interval sessions, which helped me build my aerobic base and increase my lactate threshold. The result was the improvement of my PR for the marathon by almost 17 minutes.
Dominik Bolerac, UESCA Running Coach
1-3 years coaching experience
@domodrum
Incorporating Strength Training
One of the best changes that I’ve made in my own running journey is incorporating strength training. When I first started training, I thought only running would be enough to get me to my goals. However, I learned pretty quickly that to help myself be the best and strongest runner I can be, I needed to add in strength training.
Incorporating online body-weight classes and weight training has led me to become a stronger runner. I am now strengthening my whole body, not just the muscles I use for running. In the process, I have also become a faster runner.
Alysha Whitney, UESCA Running Coach, RRCA Running Coach
1-3 years coaching experience
Running with Alysha
@runningwithalysha
Increasing Cross-Training to Three Times Per Week
Being an endurance athlete, pushing my limits, and striving for the best results kept me motivated. However, recurring niggles and unexplained pain often held me back, disrupting the consistency of my training — especially in running.
The key change I made was actually outside of running. I shifted my focus to cross-training, increasing the volume of my strength workouts. Instead of doing 30-minute sessions once or twice a week, I transitioned to 45-minute sessions three times a week, incorporating both time and resistance (weight lifting). Additionally, I introduced regular mobility work, which improved my range of motion and muscle elasticity, enabling me to generate more power while running.
After this shift, my 5K pace improved significantly within just six to eight weeks of uninterrupted training, supported by stronger muscles capable of absorbing the impact of high-intensity work.
Coach Faris, UESCA Running Coach, Ironman U Coach
4-6 years coaching experience
@coach.faris | @fitorizon
Adding An Extra Rest Day
As someone who used to primarily lift, I would train six days per week. When I switched to a hybrid training style, where I’d consistently push my limits with running and lifting, I found that six days of training per week was a challenge for me to recover from.
Once I added another weekly rest day, my strength and endurance improved significantly. This really helped me understand that more isn’t always better. Better is better.
Katharine Moustakes, UESCA Running Coach
1-3 years coaching experience
Kathletics
@kathletics_ | Find Kathletics on YouTube
Listening to My Body
I used to follow my training plan no matter how my body felt, which often resulted in injury! Listening to my body has been, and continues to be, absolutely key to running strong and preventing injuries, and it’s something I emphasize with all my clients.
The body gives us so much data, but often runners ignore the signals, leading to over-training and injury rather than being present and noticing the subtle shifts in each run. Listening doesn’t mean that you have to stop training. It means being proactive with the signals to understand if new shoes are needed, your posture is off, you’re running too hard, your fueling strategy is off, physio is required, etc.
Gillian Macgregor-Spurr, UESCA Ultrarunning Coach, UESCA Endurance Sports Nutrition, NAASFP Marathon Coach, Culinary Nutrition Expert Program from the Academy of Culinary Nutrition
7-9 years coaching experience
GMacSpurr Coaching
@gmacspurrcoaching | Find GMacSpurr Coaching on Facebook
Avoiding Social Media Comparisons
In this digital age with social media, it’s easy to fall victim to the comparison game. Runners of all talents are posting and sharing their runs on Strava, IG, Garmin Connect, and in Facebook groups. To be accepted into the community or to be considered a ‘real runner’ you may feel pressured into documenting and sharing your own runs and workouts for the world.
As a running coach, I have fallen into this line of thinking. I wanted every single one of my runs to be fast, impressive, and inspiring for my clients and social media followers. But truth be told, most of my runs in a training period aren’t that fast or impressive, especially in a season of focusing on heart rate training or building up mileage.
When I have been too focused on getting the best stats to post on social media, those have been the worst training seasons, ultimately sabotaging my goals and leading to burnout and injury.
So, to improve my own training, I deleted Strava, stopped posting every run on social media, and am focusing on training strategically and honoring my body. Keeping my easy runs easy and my hard runs pushing my own limits without expectation. I still cheer on my friends and colleagues, but at the end of the day when I dropped the comparison and stopped trying to impress others, I became a better, stronger, faster runner.
Ally Robinson, UESCA Running Coach
1-3 years coaching experience
Something Runderful
@something_runderful
Shifting My Mindset to Prioritize Training
One of the most significant changes I made in my training was shifting my mindset. I recognized that I was allowed to take time for my training, even when I still had work to do, household tasks to complete, and children to read stories to. I realized that everything could wait for me and that I would likely be a better version of myself after spending some time running. That made training more enjoyable and effective.
Barbara Jolic, UESCA Ultrarunning Coach
4-6 years coaching experience
Življenje V Teku
@zivljenje_v_teku
Focusing Training Runs on RPE
I’ve recently shifted my training focus from heart rate and pace targets to rate of perceived exertion (RPE). This change has significantly reduced stress and frustration, allowing me to tune into my body more effectively.
By prioritizing how a run feels, I’ve experienced more enjoyable sessions, improved running form, and even exceeded previous performance goals. While structured workouts still have a place, I have found for both myself and my athletes that RPE offers a valuable metric for gauging effort and enhancing the overall running experience.
Steven James, UESCA Ultrarunning Coach; UK Athletics Coach in Running Fitness; BSc Honours in Sport, Fitness & Coaching
1-3 years coaching experience
PFM Coaching
@pfmcoaching | Find PFM Coaching on Facebook
Adding Speed Workouts
For most of my running career, I have focused on increasing distance: marathon to 50K to 100K to 100 miles. Running fast terrified me. However, this year I made qualifying for Boston at Grandma’s Marathon one of my A goals. During the spring, I did quite a bit of speed work. Mile repeats, VO2-max intervals, and marathon effort long runs.
Race day came, and I ended up running the marathon over two and a half minutes under my goal time. The speed work raised my ceiling, and with it, every other level of my aerobic house. I continued to reap the benefits in my fall 100-miler, setting over a 3-hour PR on the course and finishing in the top five.
I learned speed work has a place, no matter the race distance, and I will continue to incorporate it into my training.
Shannon Hogan, UESCA Running Coach
1-3 years coaching experience
@superiorsingletrack
More Cross-Training and Lifting
There are two major areas that I drastically changed. One of them is cross-training and lifting. I was surprised by learning that ultrarunners don’t need heavy lifting, especially not that often. I always thought building strong and big muscles was a requirement to run faster and always wondered, ‘What am I doing wrong if I do everything right and still don’t get to where I want to be?’
When I learned that less is more and changed my cross-training and lifting habits, alongside changing my nutrition, everything fell into place.
I had a big race back in June — my second 100K — and I wanted to perform well. I had just recovered from a bad hamstring injury and didn’t want to be injured again. I hired a nutritionist and changed my training methods. I was extremely surprised by the results.
I didn’t PR my 100K, but the journey was truly enjoyable, even though it was 100 degrees outside. I had energy for the entire time. I wasn’t in pain like before and crossed the finish line with a huge smile on my face. The real surprise came the next day when I was able to walk around without pain.
I always tell my runners, they have to be careful because not everything they see on social media is useful. Less is sometimes more! Train smart!
Ottilia Demeter, UESCA Ultrarunning Coach, USATF Level 1 Track and Field Coach
1-3 years coaching experience
@coach_runotti_d
This article was originally produced and published by Running Lifestyle Media.
