Why Working with a Running Coach Can Help You Run Stronger and Avoid Injury

One of my favourite things to do, both for fitness and headspace, is running.

Some people love it. Some people think runners are very strange. But for me, running has been part of my life since school, and I think it all started with my hockey coach introducing us to the bleep test.

Those words probably bring either joy or absolute fear to your mind!

For me, it was love. I loved the challenge, and once my hockey coach set me a goal, I was determined to meet it. I had always loved fast-paced sports, but my first real road running experience came from trying to beat those bleeps. I started taking myself out running after school to train, and the love of hitting the pavements grew from there.

Over the years, I’ve been lucky enough to connect with colleagues and other runners, heading out together, encouraging each other to keep going, work harder, and build stamina and pace. That support and positive feedback gave me so much motivation to keep pushing forward.

What my own running journey taught me

My first marathon was in Edinburgh, and looking back, I probably went into it quite naively.

I thought marathon training was all about covering the distance. So I started running five days a week, on top of teaching and taking part in fitness classes throughout the day. Unsurprisingly, I overloaded my body by doing far too much.

I completed the marathon, but then I quickly signed up for the London Marathon and ramped up my training again. That’s when sciatica hit.

I hadn’t focused enough on smaller muscle groups, targeted strengthening, or the support my body needed to handle the impact of running. My glutes definitely let me down, and I realised I had been thinking only about distance, not about what my body needed to support me through the challenge.

I enlisted the support of a physio and learned a lot.

I had to drop out of London that year, but it made me prepare properly for the following year. I managed my weekly training better, focused on strengthening the muscles that work hard when we run, and worked on my mindset too, which is such a big part of running.

When the next London Marathon came around, I felt so much more prepared. Thanks to educating myself and changing my training, I was back on my game.

Why a personalised running plan matters

What I’ve learned over the years is that your running training programme is so important.

Now, when I work with running coaching clients, I know how important it is to create a plan that is varied, personalised and realistic. Apps like Couch to 5K can be great for getting started, but they don’t always provide the variety, support or personalised guidance that can help you improve your strength, speed, endurance and confidence.

A running plan should depend on you.

It should take into account:

• your current fitness level

• your running experience

• your goals

• your lifestyle

• your time commitments

• any injury history or weaknesses

• whether you are running for fitness, pleasure, mental wellbeing or an event

  
  

You might be working towards your first 5K, training for a 10K, preparing for a half marathon or marathon, or simply wanting to feel fitter and stronger when you run.

Whatever your goal is, your training plan should help you progress without overloading your body or leaving you exhausted.

Running coaching that fits around real life

We all have busy lives, and your running plan needs to fit into yours.

If you’ve had a full-on day, the last thing you may want to do is force yourself out for a run that doesn’t feel right. That’s where working with a running coach can really help.

Together, we can look at:

• which days work best for your runs

• how often you should train

• what strength exercises you need

• how to build up safely

• how to avoid doing too much too soon

• how to balance running, strength training and recovery

  
  

The aim is not just to run more. It is to run better, feel stronger, and enjoy the process more.

"Susan’s approach to training truly was personal! Tailor made sessions that pushed me through what I thought my limits were to what I actually can achieve. Giving me renewed confidence in my fitness levels and technique"

Beginner running tips: how to start safely

If you are starting out with running, my advice is always to begin with walk-run intervals.

This means combining short periods of running with walking breaks, then gradually increasing the time spent running as your fitness improves. It helps your body adapt, reduces the risk of injury, and makes running feel much more achievable.

It’s also worth speaking to a professional or getting guidance before you start, especially if you are unsure where to begin, have had injuries before, or feel nervous about running.

A consultation can help make sure your plan is built around where you are right now, rather than just hitting the pavements and hoping for the best.

5 running tips I’d follow if I was starting again

1. Start slow and steady

Don’t go too hard too fast.

The most common mistake I see people make is pushing themselves too much, too soon. Begin with a combination of walking and running, and gradually increase the time spent running as your fitness improves.

If you go too hard at the start, you are much less likely to stick with it.

2. Think about your footwear

Good running shoes are important. They can help provide support, reduce discomfort and make running feel much better.

Proper running socks can also make a difference, especially if you are starting to build up your distance. Don’t underestimate the benefit of the right kit.

3. Listen to your body

Pay attention to any aches or pains, and don’t ignore them.

It is normal to feel some muscle soreness when starting a new exercise routine, but sharp, ongoing or worsening pain should not be ignored. Rest when your body needs it, and get any pain checked if you are concerned.

4. Add strength training for runners

Running is a high-impact activity, and it places stress on your muscles and joints, especially your knees, ankles, feet, hips and lower back.

Strength training is key.

Don’t make the mistakes I did. Focus on exercises that build strength in your core, hips, glutes and legs. This can help improve stability, support your running technique and reduce your risk of injury.

5. Set realistic goals

It’s great to have a goal, whether that is completing your first 5K, improving your pace, running further or training for an event.

But make sure your goal feels achievable.

You can still have a bigger long-term aim, but break it down into smaller steps so you can celebrate your progress along the way. Running takes time, so be kind to yourself as you build up.

How I support running coaching clients

If you are starting out, looking to meet your next running goal, or training for an event, I can help.

The main way I work with running coaching clients is through online running programmes. We start with an initial online consultation to chat through your goals, your current fitness routine, your lifestyle, and where you are now.

From there, I create week-by-week plans to build your running and strength together.

Your plan can include:

• running sessions

• strength training for runners

• bodyweight exercises

• circuit-based training

• rehab or prehab exercises

• weekly check-ins

• progress reviews

• adjustments based on how you are feeling

  
  

This means your plan can change as you progress, rather than being a generic six-week plan that doesn’t take your real life into account.

Why strength and mindset matter for runners

Running is not just about getting out and covering more miles.

Your body needs to be strong enough to support you, and your mind needs support too. Whether it’s nerves before an event, frustration with progress, or the temptation to give up when training feels hard, mindset plays a huge role.

As your running coach, I’m there to help with the full picture.

I’ll support your training, help you build strength, keep you accountable, and be your cheerleader when you need that extra push.

As one client said:

“Susan’s approach to training truly was personal. Tailor-made sessions that pushed me through what I thought my limits were to what I actually can achieve, giving me renewed confidence in my fitness levels and technique.”

Ready to work with a running coach?

You can absolutely head out and try to run longer and longer by yourself. You may even reach the distance you want to complete.

But it can feel a whole lot more enjoyable, and much better for your body, when you have the right support in place.

If you are looking for a running coach to help you start running, build strength, train for an event or reach your next goal, I’d love to help.

Get in touch to find out more about online running coaching with Streamline Personal Training.