Most runners have the goal of being able to run for the rest of their lives. This means they will one day be a masters runner (someone who runs after the age of 40). Being a masters runner requires different training strategies to stay healthy and continue to progress than their younger running peers. Therefore, there are many reasons masters’ runners should hire a run coach.
It is possible to get faster as a masters. In fact, I plan to PR in every distance in my mid-40s from the mile (sub-5 minute mile) to the marathon (sub-2:50). But these goals require a delicate balance of stress and rest with the right stimuli and recovery modalities. Why? Because of physiological changes which accelerate as we age including:
- Muscle mass declines of 3 to 8 percent per decade past the age of 30 which hurt strength and running economy.
- Mobility decreases as the cartilage that lines the joints becomes thinner and the lubricating fluid is reduced.
- Bone breakdown outpacing bone formation, which particularly accelerates at the time of menopause.
Working with a running coach can counteract these changes. This is a time where runners must work smarter not harder.
Here are reasons why a masters runner should hire a running coach such as myself (shameless promotion?).
Related: Running After 40: Masters Running Tips
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5 Reasons Masters Runners Should Hire a Running Coach:
1. Injury prevention.
Aging runners are at a greater risk for injuries as our muscles and bones weaken and mobility declines. Working with a running coach can ensure you are listening to your body and recovering optimally. The truth is that a runner over 40 most often cannot train like someone in their 20s, or even 30s. The little things matter.
I have had many athletes over 40 come to me constantly battling injuries because they were training the same as their younger self or younger peers. We were able to get out of the injury cycle by paying close attention to how their bodies were responding to the training and adjusting along the way.
Masters runners can get faster and stronger, and stay healthy, but they can’t rush the process. Patience is key and working with a running coach can guide you in that.
Related: Faster as a Masters Runner: Masters Running Tips
2. Training optimization.
That said, masters runners need to optimize their training differently. For example, they may see great gains by training in nontraditional ways such as on a 10-day wheel versus 7-day where they do a long run every 1.5 weeks instead of one week. Or, they may see more benefit from one speed session per week instead of two.
Increasing volume may differ as well. The 10 percent rule where runners increase their weekly running volume by 10 percent every week may leave them achy or fatigue, whereas holding the volume for 4-6 weeks before increasing allows their body to absorb the training better. More speed stimulus, longer recoveries, and plyometric dosage, could all help masters’ runners see big gains.
Working with a run coach can help you guide you in what works best for your body and your goals.
Related: Running & Menopause: A Survival Guide
3. Motivation.
Running as an aging runner, especially one who is perimenopausal or menopausal, can have challenges such as aching joints and fatigue. These challenges can make it very hard to stay motivated. However working with a running coach can help you see the forest through the trees and stay consistent.
I have worked with perimenopausal athletes who have been able to overcome their symptoms by brainstorming solutions with me, staying the course, and coming out the other side. Sometimes a little extra support is all someone needs to hold onto their goals and not feel defeated.
If we feel like we are struggling alone or no one cares if we run or not, it can be easy to give up. But a running coach cares and wants to help you succeed and that’s an invaluable tool.
Related: The Pros & Cons of Running with Menopause
4. Small changes with big rewards.
Small changes such as extra protein, running strides, introducing plyometrics or a mobility routine, or wearing recovery sandals throughout the day can make a huge difference in how a masters runner performs and recovers. A running coach can help you find solutions to potential problems because of their experience working with many other runners.
Masters runners can get faster but they can’t ignore all the “little things” like warming up, cooling down, mobility, nutrition, sleep, and strength. For me personally, small changes such as wearing Oofos instead of flat flip flops and using nutritional supplements such as Previnex Joint PLUS and Biocell collagen have been game-changers. (Save 15% on Previnex with code TMR15).
A running coach will help you stay mindful of these little things so you can keep moving forward towards your goals.
Related: What You Need to Know About Master’s Runners
5. Mental stamina.
Let’s face it, being over 40 means you bear a lot more responsibility than a younger runner. We have children and aging parents to care for, jobs, housework, etc. Trying to find time to run in of itself can feel exhausting. Having someone in your corner who keeps you on track until you start to feel the training adaptations is invaluable.
A running coach can help you stay mentally strong and focused, so you don’t give up on yourself and your goals.
Finding the Right Run Coach
There are a plethora of running coaches and it can be hard to find the right one. When looking for the right running coach, I suggest considering:
- Their experience and whether they work with masters’ runners
- Whether they have trained runners will similar goals to you
- How much access you have to them/how much feedback they give you
- The level of support in supplemental areas such as nutrition and strength training
- Their overall training philosophy
- Personality and comfortability—do you feel like you can be honest with them?
- Do they write flexible training plans that adjust with your schedule and life?
- Experience with injuries and injury prevention protocols
- Cost and whether it fits into your budget
Conclusion
A lot of runners go to the one-size-fits-all training plan which doesn’t maximize anyone’s potential and can be risky for a masters runner in particular. A run coach is a better option.
Running coaches aren’t just for elite athletes. They are for anyone who has running goals whether it is to run more consistently, run for life, or run a specific time or distance. An experienced running coach (such as me!) can help guide you to stay healthy and keep progressing your fitness, They know what to look for and how your body is adapting to the training.
This takes open communication, of course. As a running coach, I want to know much more than the stats of how your run went. I want to know how you felt, fueled, what’s going on with your family or your work, and so on, because all this matters when it comes to our running. If this sounds like something that can help you, let’s work together!
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