RUNNING

… It’s not just about the miles …

WELCOME TO RUNNING WORKX

ONLINE RUNNING COACH SERVICES

Thank you for visiting Running Workx.

First timer, returning or aging runner, or perhaps advancing into uncharted distances?

I invite you to read on and see how I can help get you started, stay on track, explore your potential, and ultimately… to help you reach that allusive goal or near-forgotten dream.  

 Remember, it’s not just about the miles…..

COACHING & TRAINING

MAKING A DIFFERENCE

New, experienced, or older adult runner, as a Certified Endurance Running Coach and an active older adult runner myself; I am uniquely equipped and experienced to guide your training to help you reach your goals, while helping you avoid the usual pitfalls: lack of progress, injuries, overreaching, and overtraining. Having a personal online running coach can make a difference.

  • Specializing in the training of the “not so young” (Adults 35 & Older);
  • Providing guidance on how to get started with running regardless of age;
  • Training plan custom tailored to you and your objectives;
  • For older experienced runners, I can look at how to help you improve and/or mitigate the performance decline;
  • Providing motivation and inspiration;
  • Increase your confidence and self esteem;
  • Providing you with someone to be held accountable to for adherence to your training;
  • Making the most of your limited training time;
  • Establishing realistic training & racing goals;
  • Crafting your short-term and long term training plans;
  • Provide you with training & preparation for a distance specific event or charity run, such as a 5k, half-marathon/ marathon, or ultra endurance run (50k – 100mi.);
  • Guidance on controlling your weight with running;
  • Improving your fitness level;
  • Improving your running performance;
  • Improving your efficiency (running economy);
  • Helping you make the transition to new distances (even ultra endurance);
  • Help you minimize your risk of injuries;
  • Help you minimize the risks of overtraining;
  • Help you manage the stresses of training & planning.

MY COACHING APPROACH

I welcome runners of all levels and ages who are looking to take their running to the next level. I especially enjoy the challenge of helping both experienced masters runners and older adult (35+) novices who may be completely new to distance and endurance running with little or no experience. Whether you are interested in a post-35/masters PR or running your first 5k or ultramarathon, having an experienced and knowledgeable coach providing you with guidance along the way is a step in the right direction toward getting started on the right foot with a proper foundation.  With a proper foundation, your running will likely be a better experience, with fewer injuries and pitfalls, and improved longevity in the sport. My long-term approach is predicated on building a professional bond of understanding with you, providing guidance and support in hopes that running may become and/or remain a life-long endeavor and shared passion.

 

Coaching distance runners is as much an art as it is science.  Each runner is unique in their ability to adapt, both physically and psychologically to different training loads and modalities. Consequently, each runner responds uniquely to any given workout. I recognize that the very same uniqueness each runner exhibits in training should also relate to the all-important post-workout recovery protocols and timeframes. This is especially true and critical for older adult runners and beginners. Training for a runner, at whatever level, is a dynamic and ever changing process, requiring adaptations on the part of both athlete and coach alike.

 

There is no optimal formula, shortcut, or secret program that works for all runners. This is where the “art” comes into play, oftentimes with some degree of trial and error necessary to discover what does or doesn’t work for you. This is why a trusting, honest, and collaborative coaching style is so important to your long-term progress and success. Open, two-way feedback and regular communication between coach and runner is the cornerstone of my coaching. As a coach, it’s not only important for me to ask a lot of questions, but also to listen carefully to the answers as well as your questions. I am also a strong believer in runners becoming students of their sport, through encouragement and education.

HOW IT’S DONE

All training plans/programs and workouts are personalized and tailored to your capabilities, fitness level, strengths, weaknesses, and goals; crafted with great care and diligence to address your personal schedule, needs, and commitment level. Specific sessions are designed to address and develop the vital components of distance running performance such as: the cardiovascular system, lactate threshold,  the muscular system (endurance and strength), aerobic capacity (maximum oxygen consumption, aka VO2max), running economy, and of course, speed, even for the 35+ runner.

My clients have access to their own personalized training calendar/log. I utilize an online coaching platform, which can be accessed through your PC or through the smart phone app (apple/android). If you use a Garmin GPS training watch, you can link your Garmin Connect account to my coaching platform and automatically upload your daily workout data, allowing me to view and analyze your sessions and training progress.

Running Workx offers a unique coaching experience by providing sound, experienced advice, along with guidance and feedback regarding your training in a convenient, and efficient manner. The coaching I provide responds to your specific needs, capabilities, fitness, scheduling/time constraints, and level of commitment. That commitment also extends to the coaching as well, with a single point of contact for all matters pertaining to your needs. I ensure a sense of continuity, efficiency, communication and privacy because you will be coached personally by me and no one else.

As a coach and endurance runner myself, I fully understand the commitments and demands of family and career in your life and how challenging it can sometimes be to fit everything into any given day.  That’s why I like to work closely with you to craft a training plan that fits your schedule and level of commitment, while striving to be as responsive and timely as possible in providing you with the necessary feedback and answers to your questions. Good, open, two-way communication is a key element of a successful training and coaching program.

“Running Workx and Coach Mike took me from over trained and tired, to trained properly and fast.  For us older folk, Coach Mike has the right ingredients to make us great!”Michael Chambers, NYC
Michael Chambers, NYC
Coach Mike, thank you for training us to go from zero (couch potatoes) to 5k! We credit our enjoyment and our ability to succeed to your awesome training techniques. Yesterday we completed our 5K with good timing after only eight weeks of training. Your eight week program was challenging, yet so enjoyable. Richard never thought after two knee surgeries that he would ever run again, yet now, thanks to your expertise, we have the confidence and strength to move on to a 10K! We are especially grateful that you're coaching taught us how to prevent injuries! We look forward to training with you again in the spring! Thanks again coach Mike!Margie & Richard M.
Margie & Richard M.
Yesterday was the culmination of my 8-week training plan with Coach Mike. I was never a runner, but I was looking for an activity to help me in my efforts to lose weight and become healthier. Mike supported me through the whole process by believing in me, teaching me, and pushing me. He communicates with his clients and makes the experience unique. His training plans are focused and effective in achieving realistic goals. I learned a lot from Mike and am now able to apply the lessons he has given me to continue running. Thank you Mike for your dedication and commitment in providing me skills and confidence for my first 5K fun run.Ellen C.
Ellen C.
Thank you for all the positive work you have done. The athletes and program are far better because of your efforts.Parents & Athletes of Warrior Cross Country
Parents & Athletes of Warrior Cross CountrySCVAA Cross Country