What is the secret to your success?
Consistency and trust. I commit each day to every workout regardless of what it is and to trust that the hard work is going to pay off and trust that my coach and other trainers around me are providing me with the tools to hit my goals. 
What is the biggest obstacle to reaching your goals and how do you get over it?
I had an appendectomy in late January and coming out of that surgery was more difficult than I thought it was going to be. I am constantly working out/moving my body. Whether it’s pickleball, soccer, golf, power lifting, CrossFit, or running I am always doing something. I felt like that was such a major set back to the start of my year and was going to continue to impact me as I had to drop everything in order to let myself heal, but communicating this with my coach, she was able to set me up with a plan that eased me back into the motions. I gained the confidence to run comfortably and competitively again.
What is the most rewarding part of training?
Feeling good while running my race. I had a lot of ups and downs during my training and didn't know how race day would pan out. My A goal going into race day was not to worry about time and to let my body do the talking and in race day I had never felt better. It wasn’t until mile 21 where I entered a pain cave and I decided to do that by choice because I felt like I had gas in the tank so I sped up on the most elevated part of the course. At mile 24 I was able to recover when it flattened out and continue at a faster pace. This was what I was most proud of, I listened to my body and everything worked out.
What advice would you give to other members of the Runcoach community?
Trust your coach. I don’t know anything about running. I started long distance running 2-3 years ago, and there is still so much to learn. But, if you trust your coach and communicate your desires, goals, and problems, you will be able to get there with their knowledge and your hard work.
The holiday season brings joy, celebration, and for many runners, a serious test of motivation. Shorter days, colder weather, travel plans, and a full calendar of festive obligations can make it tempting to hang up your running shoes until the new year. But staying active through the holidays not only helps balance out indulgences, it can also boost your mood, reduce stress, and keep you feeling strong heading into January.
Here’s a few of Coach Rosie’s tips for how to keep your running motivation high during the busiest time of year:
You might not hit peak mileage or set a PR in December, and that’s okay. Shift your mindset from performance to consistency. Even 20-minute runs count and can keep your routine alive. The key is to keep showing up, not to be perfect.
With so many events and distractions, running can easily fall to the bottom of your list. Treat your runs like meetings, block them on your calendar, set reminders, and commit. Morning runs can be especially effective before the day fills up. Try meeting a friend. It’s way easier to bail on yourself.
Holidays can be emotionally overwhelming. Running is a powerful way to clear your head, release tension, and reconnect with yourself. Use it as your time to decompress and reset, not just burn calories.
Who doesn’t love Turkey Trots? You may even be able to talk your family members into joining you. Santa Dashes, and New Year’s Day 5Ks are also everywhere this time of year. Signing up for one adds structure to your training and gives you something festive to look forward to. Bonus: You’ll likely earn a fun medal or themed swag.
Running with a friend or group can make a world of difference. This links back to accountability and scheduling. If you're visiting family, invite someone to jog with you. Or check out local running clubs or holiday group runs—many host seasonal events with lights, costumes, or treats.
The right gear can turn a dreaded winter run into a cozy adventure. Invest in thermal layers, reflective vests, gloves, and a good headlamp. Being warm and visible removes one of the biggest mental barriers to cold-weather running.
Flexibility isn’t only on the days we stretch. If you miss a run, don’t spiral. Flexibility is a strength during the holidays. Shift your run to a different time or opt for an indoor treadmill session. The important part is staying connected to your routine, not following it rigidly.
8. Reflect, Don’t Compare
The holidays are a great time to reflect on how far you’ve come rather than comparing your training to others or your past self. Look at your progress, celebrate your wins, and set your sights on how running will support you in the new year.
Running during the holidays isn’t about discipline, it’s about self-care. Your runs can be your calm in the chaos, your energy boost between parties, and your steady anchor when everything else feels like it’s in motion. Keep showing up for yourself, even if it’s just for one mile.
Happy Holidays, and happy running from the Runcoach team!
What is the secret to your success?
Working on my pacing for the earlier miles. I tend to go out too fast and die. I also kept a sting mental state. Reminding myself that I could actually keep pushing, I was uncomfortable but that doesn’t mean to slow down.
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest obstacle for sure is the mind. I think most runners are capable of a little more. You have to be willing to be uncomfortable and push through.
What is the most rewarding part of training?
Knowing that I accomplished something I’d been working on. I’m over 40 and the messaging tends to be you start slowing at 40… maybe there is still speed to be had.
What advice would you give to other members of the Runcoach community?
Show up for yourself. Whether that’s a workout, easy run, or race day. Remember the hard work that has gone before.
The right pair of running shoes can make the difference between running pain-free and logging miles with discomfort—or even injury. But with so many styles, brands, and techy-sounding features out there, choosing the right pair can feel overwhelming. Coach Rosie cannot stress enough that going into your local shoe store is the single best trip you’ll make when deciding on the right fit.
The expertise of the staff cannot be matched and you’re supporting your local store. You may even learn about a local running group! Here are a few things to look for when there. 
1. Know Your Foot Type
Understanding your foot’s shape and movement is the foundation of finding the right shoe. Pay attention to your arch type (high, neutral, or flat). You can try the "wet test" (step on paper with wet feet and look at your footprint) or by having a running store assess your gait:
-Pronation: This is how your foot rolls when it lands. Most runners either:
Many running shoes are designed to support these specific movement patterns and wearing the right pair can decrease injury risk.
2. Consider Where You Run
Where you run affects what kind of shoe you need:
High-mileage runners need more cushioning and durability. Occasional runners may prefer something lighter and more flexible. Be honest about how often and how far you run, it’ll help narrow your options.
4. Go for Fit Over FashionYes, flashy colors are fun, but comfort is everything. Your running shoes should feel great the moment you put them on - no break-in period required.
Checklist for fit:
5. Don’t Get Caught Up in the Hype
Carbon plates, rocker soles, and ultralight foam all sound impressive, but not every runner needs elite-level tech. Focus on comfort, support, and how the shoe works for your running style.
6. Replace Worn Shoes Regularly
Running shoes don’t last forever. Most last around 300-400 miles before the cushioning and support wear down. If you start noticing aches or your shoes feel flat, it’s probably time for a new pair, even if they still look fine.
Finding the right running shoes is part science, part personal feel. Take your time, try different pairs, and listen to your body. The right shoes should support your goals, keep you injury-free, and make every step more enjoyable.
Run happy, run healthy - one good pair at a time
It’s officially the best time of year if you’re a marathoner. The heat and humidity give way to cool and crisp conditions to train in. It’s also the time of year where you are probably close to your goal race, but not quite at your taper. This can only mean one thing; peak mileage! And with that unfortunately comes a greater risk for injury. Runcoach has compiled a list of tips below to help you ward off the bug no one wants to get. 
Prevention
We recommend strength and conditioning for all of our runners. Not only is it a great way to support your training and racing goals, but it is also beneficial when it comes to staying physically durable. Most endurance athletes are in the weight room not only to lift heavy, but to also focus on specific rehab they may need for their injury history. For me, that means doing my eccentric calf raises after every lift because I know they keep my achilles happy. If you aren’t sure where to start, we are happy to offer a variety of resources to help guide you.
Bodywork
As the volume increases, so does the tension in your muscles, tendons, and ligaments. This is where we recommend regular body work. I used to limp into my massage therapists office on a weekly basis, and he would help put me back together so I could resume normal training. No accesss to massage? Not to worry. There are several DIY alternatives that are equally as effective. There are a number of recovery tools out there for purchase these days. I have found the most success mobilizing soft tissue with a lacrosse ball. But that being said, it really is up to the user. Whether it be massage gun, foam roller, or graston tool. . . try to be consistent. Dedicate time to recovery and rehab just like you would running. Being intentional is key here.
Fuel
It goes without saying that our muscles and bones need repairing after what we put them through. Diet plays a huge role in this repair process. The research out there still supports trying to replenish within 30 minutes of a hard effort. For some that is a quick calorie dense smoothe before it’s off to work. For others it’s heading home to make a big breakfast. Either way the idea is that you get some protein and carbs in quick. Supplements can play a role too. Runners can struggle with bone health and anemia among other disorders. Routine blood work is recommended, and make sure you consult your doctor following any abnormal labs.
Sleep
Our best recovery tool will always be sleep. We do most of our repair (both mentally and physically) when our eyes are closed. For this reason, it’s the first metric I ask about when it comes to an athlete’s health. Injuries love sleep deprivation. So what’s the magic number? Most of the research out there suggests 7-8 hours at a minimum. But I’ll be honest I have found that wasn’t enough for me personally. During the peak of my training, I would sleep 10-12 hours a night and take a nap during the day. Now not everyone has the ability to do this. So what we recommend is prioritizing the quality of your sleeping and napping. Make sure your room is dark and cool. Unwind by reading instead of scrolling. Eliminate caffeine after lunch time. And keep your sleep and wake times regular.
It’s important to remember that no runner is immune to injury. Let’s say you caught the injury bug. You’ve been in pain for more than a week and you’re not sure what to do next. While our coaches have been through a wide range of injuries, we are not medical professionals. I would encourage you to get in to see a doctor so they can refer you to physical therapy. It never hurts to have someone take a look. You’ve invested a lot of time into your goals. Don’t forget to also invest in your health.
Major milestone:
Completed the Boston to Big Sur Challenge put on by the Big Sur International Marathon.
What is the secret to your success? 
-Consistent running. Taking rest days when I needed to or when life happens changes your plans.
-Not worry about skipping a training day and knowing that not any one day matters as much as the whole plan. Being flexible.
-Training the mind with the body. Using affirmations and being grateful in the moments (especially the hard times during training or racing) to be healthy and able to run.
-Smiling
What is the biggest obstacle to reaching your goals and how do you get over it?
The first 48 hours between Boston and Big Sur where I doubted I could physically run another 26.2 miles in 6 days. The mental struggle was just as great as the physical part of getting my body ready to run another marathon.
What is the most rewarding part of training?
Crossing both finish lines. At Boston and then 6 days later at Big Sur. Big Sur was a tough course and the most beautiful ones I’ve ever run. That finish line feeling x2.
What advice would you give to other members of the Runcoach community?
Enjoy the run. There will be good and bad days whether running or on race day. Learn from the bad and soak in the good. Run in the moment
Anything else you would like to share?
I am very grateful to Tom and the entire Runcoach team for their diligence in helping me achieve my early goals in a healthy, fun and supportive environment.
At first glance, Runcoach may look like another digital training plan, but what sets us apart is simple: real people and real connection. Behind every workout is a coach who cares, a team cheering you on, and a community of runners in pursuit of self-improvement. 
While many fitness apps offer generic plans, Runcoach offers personalized training backed by real coaches who adjust your schedule, answer your questions, and support your goals with genuine care. It's this human connection that transforms a training plan into a motivating experience.
And our sense of community doesn't end in the app. You can find us, and connect with fellow Runcoach athletes, on:
Strava: Log your workouts, give kudos, and see how others are progressing.
Instagram: Get inspired by athlete stories, tips, and milestones.
Facebook: Ask questions, share your victories, and find encouragement.
YouTube: Learn from our coaches with video tips, training support, and more.
Whether you’re training for your first 5K or your tenth marathon, you’re never alone on this journey. With Runcoach, you're part of a global team committed to helping each other succeed, one step at a time.
Looking to connect? Follow us on your favorite platform and see how training can be both personal and powerful when shared with others.Major milestone:
<26 minute 5K race; started Runcoach in February and posted this time June.
What is the secret to your success? 
Combination of Runcoach training schedule and working directly with Tom
What is the biggest obstacle to reaching your goals and how do you get over it?
Not knowing how to prepare myself physically or mentally for races and for races of different distances. Not knowing how to achieve my physical potential. Getting beyond past beliefs about my potential.
What is the most rewarding part of training?
The encouragement, the consistency, the steady increasing fitness, the low pressure environment , the variety of workouts and results that came much more quickly than expected.
What advice would you give to other members of the Runcoach community?
Focus on your own goals, listen to your body and your heart. It is what you think about you that matters. Embracing these concepts has helped this be a fun, rewarding and enlightening experience for me. I hope this is a lifelong journey for me of one foot after the other on the trail, track and road.
Anything else you would like to share?
I am very grateful to Tom and the entire Runcoach team for their diligence in helping me achieve my early goals in a healthy, fun and supportive environment.
What feedback would you offer on the Runcoach experience?
The gradual increase of fitness was key, especially as an older novice runner. The surprising part was how quickly my fitness increased to new levels on a fairly regular basis without feeling like a grinding experience. The variety of workouts is so fun. I was a little hesitant at first given my lack of experience, but I learned that I really enjoyed the variety. This also improved my resilience, fitness and confidence. I feel that I could successfully prepare with Runcoach for any racing distance.
