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How Athletes Can Actually Get the Most Out of Their Coach

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How Athletes Can Actually Get the Most Out of Their Coach
…and maybe not blame them for everything.

Let’s be real. If you’re investing in a coach, you want results. That’s fair. But if you’re not getting what you expected, here’s a little gut-check: are you doing your part?

It starts with doing your homework. Not all coaches offer the same services. Ask questions upfront. What platform do they use—TrainingPeaks, Final Surge, sticky notes on the fridge? Does your watch sync with their system? Do they communicate via email, text, app, carrier pigeon?

And let’s talk about communication—because honestly, this is where most of the breakdowns happen. Your coach cannot read your mind. (I promise. I’ve tried. It just doesn’t work.) The more information you give, the more personalized and effective your training becomes. Feedback matters: how a run felt, your energy levels, random life chaos, sore glutes, all of it.

Some coaches provide monthly plans, others bi-weekly. At Runners of the Corn Coaching, I deliver workouts weekly. Why? Because life happens. Maybe next week your kid has a tournament, your dog ate something suspicious, or work has you running sprints from meeting to meeting. If you tell me in advance, I can shuffle things around to keep your training on track. Weekly plans also let me adjust based on how your long run went. Crushed it? We level up. Struggled? We dial it back to avoid injury. But again—I need you to communicate that.

Speaking of injury—let me plug something selfish here: more coaching.
I keep my coaching fees low on purpose. Why? So you can invest in the other pieces you need—like a good strength training program. I’ll give you advice, sure, especially if you ask (again: communicate!), but I’m not going to write you a full lifting plan. You’ve got room in your budget—use it!

Example? I’ve got a big race coming up. But between some past health stuff and maybe getting a little too wild on a hilly course, I had to scale things back. Instead of sulking, I laced up the gloves and got back into boxing—something I hadn’t done in years. It was fun, it challenged my core, and it made me feel strong again. That’s the kind of creative cross-training that keeps you engaged and injury-resistant.

And lastly—if you’re not happy with your coaching (even if I’m your coach), say something. You’re not going to hurt our feelings (okay maybe a little, but we’ll live). You don’t have to come in hot. Just say, “Hey, I’ve been struggling with motivation. Could use a little extra encouragement lately.” Boom. That’s it. That helps us help you. If a workout doesn’t make sense? Say, “Explain this to me like I’m new.” You’re paying for support. Use it.

Coaching is a partnership. When both sides show up, communicate, and stay flexible, that’s where the real magic happens.

It Takes Two: Your Guide to Hiring and Thriving with a Running Coach By Jen Heller

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It Takes Two:

Ah, the start of a new year—a fresh slate for goals, dreams, and maybe even a new coach to help you crush them. Whether you’re chasing a new PR or training for your first ultra, a running coach can be your secret weapon. But here’s the catch: coaching is a two-way street. If you’re paying for guidance, you need to do your part to make the relationship work.

Let’s dig into the nitty-gritty of finding the right coach and getting the most out of this partnership. Spoiler alert: it’s not just about having someone fast-track your running progress—it’s about creating a connection that helps you thrive.

Step 1: Do Your Homework

Not all coaches are created equal, and that’s okay. Start by researching potential candidates. Certifications are a great starting point—they show your coach has invested in learning the craft. But experience matters too. Are they seasoned runners, experienced coaches, or ultra-savvy crew members?

Don’t skip the vibe check! Set up a conversation to ensure your personalities click. A great coach-athlete relationship is built on trust and understanding. After all, you’re spending time (and money!) on this partnership—make sure you’re compatible.

Pro Tip: Avoid hiring a coach solely because they’re fast. Speedy runners don’t always make the best coaches. Coaching requires teaching skills, patience, and the ability to adapt training plans to different needs. If speed is your goal, find someone who knows how to coach it, not just someone who’s genetically blessed.

Step 2: Communicate Like a Champ

Communication is the backbone of any coaching relationship. Your coach can’t read your mind—so speak up! Share your thoughts on workouts, your struggles, your wins, and even those “meh” runs. The more they know, the better they can adjust your training plan.

Personally, I’m a huge fan of the Marco Polo app for video messaging. It allows my athletes to send quick video updates, and it’s a game-changer for context. Sometimes, a thumbs-up emoji just doesn’t cut it. I want to see your excitement when you crush a run—or your frustration when a workout doesn’t go as planned. It helps me tailor your training (and your pep talks) to exactly what you need.

Step 3: Know When to Break Up

Here’s a truth bomb: it’s okay to outgrow your coach. Whether your goals change, the relationship doesn’t feel right, or you just want some change moving on is normal. A good coach won’t take it personally—they’ll support your decision because your success is what matters most.

On the flip side, if things are working great, stick with it! Consistency with a coach who understands your needs can be a huge asset in reaching your long-term goals.

Step 4: Understand Your Coach’s Limits

Coaches aren’t superheroes (although we try). Every coach works within their certifications and the legal regulations of their state. For example, a running coach without a strength certification shouldn’t be designing your weightlifting program. Similarly, nutrition advice often has restrictions unless your coach is a licensed dietitian. We often do provide guidelines however.

Why? Liability. A coach who steps outside their expertise risks legal trouble—and so do you. Instead, ask about your coach’s qualifications and how they handle areas like strength training or nutrition. A great coach knows when to refer you to a specialist and when to stay in their lane.

Step 5: Demand Personalization

The real value of a coach lies in their ability to customize your training. A good coach doesn’t just hand you a cookie-cutter plan—they adapt it to your life, goals, and physical condition. For example, I recently noticed one of my athletes looking fatigued in her training metrics. Her communication confirmed this, and I adjusted her schedule to allow for more recovery. That’s what personalized coaching is all about.

Red Flag: If a coach has too many clients or a demanding full-time job, they might not have the bandwidth to give you the attention you deserve. Don’t hesitate to ask about their workload before signing up.

Final Thoughts: It Takes Two

Hiring a coach is more than just signing up for a training plan. It’s a partnership that requires effort from both sides. Do your homework, communicate openly, and don’t be afraid to reassess the fit. When you and your coach are in sync, magic happens—whether it’s crossing your first finish line, hitting a PR, or simply falling in love with running again.

Remember: it takes two to make this work. So, invest in the process, and let your coach help you soar. Here’s to crushing those goals in the new year and beyond!

Why Coaches Don’t Write Weight Lifting and Nutrition Plans: A Deep Dive

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As a running coach, one of the most common questions I hear is, “Why don’t you write weight lifting or nutrition plans to go along with my training plan?” It’s a great question, and the answer has to do with expertise, ethics, and legal boundaries. Let’s break it down.

Weight Lifting Plans: Staying in Our Lane
Running coaches, myself included, are trained to focus on running and endurance performance. While strength training is a critical component of overall fitness and injury prevention, crafting a detailed weight lifting plan requires specialized knowledge.
Some coaches may choose to write these plans, but it’s a slippery slope. Imagine a situation where an athlete gets injured while following a lifting plan provided by a coach who lacks proper certification. That scenario could lead to serious consequences—not just for the athlete, but for the coach as well.
For me, the risk isn’t worth it. While I’m happy to tell my athletes that strength training is essential and help integrate those workouts into their schedule, I won’t dictate specific exercises or techniques. I’m simply not certified in weight lifting (yet!), and I believe in leaving that expertise to certified strength coaches and personal trainers.
By staying within my scope of practice, I ensure that my athletes are safe and that I’m coaching responsibly.

Nutrition Plans: Legal Limits and Best Practices
Nutrition is another area where the boundaries can get blurry. I hold a certification in nutrition from NASM, which gives me a strong understanding of fueling strategies for endurance performance. However, in my home state of Illinois, only registered dietitians and licensed nutritionists are legally allowed to provide specific nutrition advice.
With $10,000 fines per incident for stepping over that legal line, I choose to respect the rules. That means I won’t create personalized meal plans or provide specific dietary prescriptions.
Here’s what I can do:
Share general population guidelines for calorie race needs.
Offer advice on staying hydrated and managing electrolytes.
Teach athletes how to fuel effectively during races—a skill we work on throughout training blocks.
Eating on the run is an art and a science. Together, we’ll practice techniques for consuming fuel during long runs without causing stomach upset. By race day, my athletes have a clear plan for staying fueled and hydrated to perform their best.

What About Injuries?
When it comes to injuries, I always defer to the experts. I’m not a doctor, and I don’t play one on social media. If an athlete gets injured, I rely on their feedback and encourage them to follow the advice of their medical team.
While I can help adjust training plans during recovery and provide guidance on easing back into running, I never override medical advice. The athlete’s health and safety always come first.

Why These Boundaries Matter
At first glance, it might seem like coaches should do more—after all, a lifting plan or detailed meal guidance could complement a running plan. But here’s the reality: staying in our lane as coaches protects both our athletes and ourselves.
Imagine a coach crafting a lifting plan without proper certification or giving specific dietary advice without a dietitian’s license. All it takes is one injury or health issue to result in legal and financial consequences—not to mention a loss of trust.
I’m proud to coach responsibly, and I stand up for other coaches who do the same. By respecting these boundaries, we ensure that our athletes receive the best care from qualified experts in every area.

The Takeaway
As a coach, my role is to help my athletes succeed safely and responsibly. That means:
I’ll encourage strength training and help schedule it into your plan, but for technique and programming, I recommend working with a certified strength coach.
I’ll provide general nutrition guidelines, hydration strategies, and race-day fueling techniques, but for personalized meal plans, a registered dietitian is your best resource.
I’ll always defer to your medical team for injury management, while supporting you in adjusting your training as needed.
At the end of the day, my priority is your success—and doing things the right way ensures we both reach the finish line safely.