Experienced / Competitive Running
Make Actual What is Potential
Whether you want to qualify for the Boston Marathon, PR for 5K, 10K, 1/2 Marathon, or Ultra Marathon distance, finish Leadville, rung the Bolder Boulder, compete in Triathlons, or simply run your best—I can help you.
My experience as a running coach for competitive runners comes from my own experience of racing and also coaching runners of all distances and levels in the last 24 years. Running form, is obviously my specialty, but it takes more to be competitive. It is essential to work on your form, have an individualized training schedule given your talents and weaknesses, and to create a balanced lifestyle. There is absolutely no way to reach your highest potential without working on all these levels. The higher the aspiration, the more all the little things matter.
Five Areas I Rate Most Important
Whether you’re looking for some short-term coaching or more long term mentoring
- Success takes time, patience, and knowing the steps it takes to get there. It’s about consistency and progressive training. Skipping steps to rush a process never really works in the long term. (Link to my philosophy; link to testimonials that relate to this statement.)
- Form is a must! Improving your structure, posture, coordination, core strength, side-to-side balance, and body sensing skills are all critical to understanding the changes you need to make with your form. (Link to running form page)
- Your training plan needs to be compatible with the level of your form. Your training plan should be congruent with your form; your form is what makes you capable of training more. Moving the two forward at the same rate is critical to staying injury free.You want to be able to train at as high a level as you can in order to reach your goals, but if you don’t have the foundation in form, that’s when injuries happen. Runner’s easily call this overtraining, but what does overtraining really mean? There is straight-out overtraining where people aren’t conducting their training in a wise and balanced manner. But there is a more common kind of overtraining: when your form issues are negatively impacting the level of training that you could optimally — and safely — perform.
- Take care of the little things and follow instructions. Ask questions to deepen your understanding of what’s important. Listen to your coach and make sure your coach is listening to you. Be honest with feedback to me. I need to know how you feel in order to adjust your training schedule. A good coach does not have injured athletes! It’s important to pay close attention to all aspects of your training and your lifestyle .
- Strive for balance with your training and your lifestyle. Live in a way that your running promotes your life, and your life promotes your running.Diet, how much sleep you get, how you conduct your day, your levels of stress, your family life, your support systems… these lifestyle issues are very important in terms of being able to keep a consistent training regimen. You can’t be balanced when you’re struggling to fit things in and running around. Training and racing in relationship to what’s going on in your life is really important, as is scheduling peak training times around major landmarks in your life (such as traveling, trials if you’re a lawyer, having babies, weddings, work related deadlines, etc.) so that you have the resources available to you in the most important time of your training.
“I have been working with Janet for over two years. During our first session, it became clear that my form was inefficient; creating constant resistance with forward movement. Needless to say, this made even the shortest runs incredibly challenging. Janet takes a mind/body approach with coaching and has successfully helped me to transition to new running style that is relaxed, efficient and enjoyable. I will soon be running in the Leadville 100 after successfully finishing the Leadville marathon, Leadville 50 and three additional 50k races this year. I’ve felt strong, balanced and relaxed during these running adventures, and most importantly, I have remained healthy. I’m grateful for Janet’s guidance in creating an individualized running style that best suits me. She is kind, patient and supportive in all aspects of her work!”
~ David S. Heller
“Janet Runyan has an excellent eye for running form. She sees details in your motion that are visible only to the expert eye. I credit Janet with making a huge contribution to my recovery from a dislocated pelvis and subsequently garnering numerous ultramarathon trophies, including placing 3rd overall at my first Leadville 100 miler.”
~ Charles Corfield