Before I answer the question in the title, I want to answer something else: Is this a self-serving post? Yes. It is. I am a running coach. You are looking for one and have questions about how this works and whether it’s a good fit for you. I am here to provide you with answers. So, here we go.
If you Google ârunning coach,â as I just did, you will get over 300 million results. If you Google âmarathon training plans,â the number is severely reduced to just 150 million. How are you supposed to sort through that? How will you find the right plan or coach that is a good fit for you?
A runner I coach told me once that a buddy of his stated that a running coach was a waste of money because you can download a free marathon plan from the internet. My client responded by saying: âIt is more complicated than that. You need to know what you’re doing, and you must read about 40 books. My coach has the experience and has read them all. I donât have time for that.â
According to a data study by RunnersConnect, runners with custom plans ran 10% faster. They were injured 36% less than those using basic, generic plans. If that wasnât enough, they also achieved their goal 54% of the time, compared to 29% with stock programs.
It is essential to know that unless you live in your coachâs city or are part of their running groups, you will see very little of your coach in person, and you may never meet them. This is normal. The only coaches present at every one of their athletesâ sessions are either high school or college coaches or elite coaches. If you are searching for an online coach, most likely you donât fit that description and your goals are different.
So, what are the advantages of hiring Foultips.Run as your running coach:
âș Experience and Knowledge: Iâm the head coach at Foultips.run with over 40 years of running under my belt. I hold an RRCA Level II certification, have completed over 150 races ranging from 5Ks to marathons, and I stay current on the latest scientific and physiological insights in the sport. To learn more about my background, click here. The coaches I work with are handpicked; each one personally vetted and backed by proven expertise.
âș Individualized Plans: Downloadable programs are dime a dozen. Some free, some paid. Those programs, you must understand, are generic and do not consider neither your starting point nor your specific running goals. They apply equally to the Olympic swimmer transitioning to marathon training to the overweight middle-aged want-to-be runner just getting off the couch after 15 years. Additionally, they are not flexible and usually lack cross-training. Additionally, you wonât have access to the person who wrote it should a personalized adjustment be needed.
âș Access to your coach: I cannot speak for other coaches, but with Foultips.run, your coach is a phone call or text message away. We pride ourselves on not just telling the runner what to do but educating them on why we recommend a specific workout or an extra day off. Access to your coach is the primary reason you chose an online coach over a downloadable static program.
âș Tech platform: Foultips.run works with the FinalSurge software, which is included in the athleteâs monthly fee. This platform syncs with multiple fitness watches, allowing the coach to provide feedback based on all the performance parameters your watch records. This makes adjustments to optimize progress a common occurrence.
âș Guidance: An athlete wishing to run needs a different level of guidance than an experienced runner pursuing another PR or returning after a hiatus. Your running coach has the necessary experience to understand the different stages of your journey, so you can be guided accordingly with the correct feedback and resources to navigate your process.
âș Flexibility & Customization: You are not a professional athlete, and life will eventually get in the way. Maintaining a life/run balance is paramount, so sometimes runs need to be adjusted or shuffled. Sometimes it all needs to be scrapped and go back to the start
âș Motivation, not cheerleading: While keeping the athletes motivated is vital, especially during the inevitable downturns of a running cycle, your running coach is not a cheerleader. They will guide you through thick and thin but will not sugarcoat it if you have screwed up. It is never a failure if you get a valuable lesson from it.
âș To read what athletes have to say about their experience training with Foultips.run, click here.
âș To read success stories about athletes who achieved their goals with our guidance, click here.
âș To read our Google reviews, or with to leave one, click here.
Ready to get started with your online running coach? Leave a message below or send a message by clicking the WhatsApp logo icon at the bottom right of your screen.
 If you know me in person, have read my blog posts, or checked my website, you know I have been running for quite a while. Physical activity, running in particular, has been an intrinsic part of my life for over four decades (I am 59). Yet, I am still learning.
And I am doing so because running is a journey, not a destination. You don’t stop doing martial arts when you reach the black belt. You don’t stop practicing piano once you have mastered Rachmaninoff’s Symphony No. 2. You don’t stop riding a bike the day you take the training wheels off. You get the point. This is a process with no end target.
The journey of running has no destination (Image by Windows Copilot)
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While racing and accomplishments are important stepping stones, as they should be, becoming a runner for life requires more than a new PR in your next 10K, running your 100th half marathon, beating your buddy in the next marathon, or reaching for a new ultra distance. While all those are worthy goals, they should be there for you to remain focused and avoid unnecessary detours in the journey.
So, as there is no finish line, focusing on the journey is a must if we want to become lifetime runners. There are worthwhile stops on the way, sure. That marathon you always wanted to run, that time you always wanted to beat, or that trash-talking runner you want to leave in the dust at the next race. But if you miss the big picture, once that temporary goal has been achieved, you will look outside of running to provide your endorphin fix.
All this sounds interesting and philosophically sound, but what does it mean?
To me, the journey is what I learn about myself along the way. It is testing my physical and mental limits and my will to do the hard work so I can reach the goals I seek. It is the lifetime and temporary friendships I build through the miles. It is my medal display that reminds me when I am down or injured, of what is possible. And so much more. And if this wasn’t enough, I have the health benefits of the exercise.
The journey is individual and should have its own meaning for each runner/reader. I encourage you to find yours so you can keep moving forward.
My brother, a three-time marathoner, has a great saying that summarizes the idea that it is not about one specific accomplishment: “On marathon day, you are just going to pick up the medal. The marathon is already behind you.”
I would love to hear about your running journey. Please share in the comment box below.
As 2024 approaches (or it is already here depending on when you are reading this post) and we look forward to a blank canvas to fill out with new goals, challenges, and adventures, we quickly turn our heads back to the year that was, to reminisce and reflect on our running year.
We saw marathon world records fall to the point where it seems feasible that 2024 will give us the first sub-2 marathon for men and first sub-2:10 for women. We are just 36 and 114 seconds away from such feats. We saw the 6-star finisher list growing to 8,143 and it is a matter of time before a 7th Major is included. Many of our friends set PRs in their marathons, shorter distances or just lost their 26.2 virginities. But, for many of us, 2023 was a challenging year. One that tested our core as runner beings. I was in that latter group.
Winning my Age Group at the Plantation F*ck Cancer 5K was one of the few highlight of my 2023 running season.
I completed the 1000-mile challenge with just three days to spare. And sure, it is a nice achievement, but it doesnât tell the whole story of my 2023. At least I did not get any injury and beyond the normal aches and pains, was able to run throughout the year with no interruption. That alone is a win. Still, it was far from what I expected it to be 12 months ago.
For some reason, it was very difficult to get into the running groove during the year. In my two half marathons early in the season, I was forced to walk after mile 10, finishing in unimpressive times that are embarrassing for me, when compared to what I have done in the recent past. I also had to withdraw from the Marine Corps Marathon because my body could not adjust to the heat and humidity of summer training in South Florida. It was impossible for me to complete more than 8 miles in one run, so I focused on 5 and 10K races until the end of the year. Those are not my favorite distances, as I prefer to go longer, but this was the adjustment that was required, and I am OK with it. I even won my age group in a local 5K, a rare occurrence.
For the first time in the last 15 years if felt little motivation to lace up and run. For the first time in recent memory, I dreaded waking up early on a weekend to go run long. Anxiety from my professional life, which was at an all-time high during the year, crept into my running life and affected me negatively. I gained weight, slowed down and lost the will to dig deep when a run got tough.
My lowest point was one day around September when for the first time ever, or at least that I can recall, I went out for a run and before the first minute was through, I decided I did not want to do this, so I stopped and drove home. Not before stopping at a gas station and stuffing up on cookies and chips. I still look back and canât believe this happened.
Yet, I kept running. After more than 40 years of being active, I know how you will feel after a good run. The support of my two running groups kept me accountable and sometimes I just forced myself to go out despite not feeling it.Â
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I completed a handful of races with not many results to brag about.
I have tried to pinpoint where the problem lies but I havenât been able to do so. Maybe it is because I am approaching 60. Maybe two and a half years after my open-heart surgery I must accept I wonât be able to run the same as before. Maybe the anxiety my work life has put me through for the last 18 months is taking a toll on me. Maybe my peak running years are behind me. Maybe it is a combination of everything.
But this difficult year has been an opportunity to analyze life from a different perspective and realize I am still very blessed. My running life is not my life, it is just part of it. My value as a husband, as a father, as a friend, as a son, as a coach or as a professional, is not tied to my marathon PR or my medal rack display at home. I still have a healthy marriage with a wife I adore, a healthy and successful son, both my parents are alive in their eighties and living independently, I have a thriving coaching business, I am part of a phenomenal running community with true friends, and I am injury free. At this stage in my life this is more valuable than running sub-2 in the half once again, or setting up another PR. I call this maturity.
This does not mean I have given up on improvement. I still want to go over 1000 miles in 2024. I still want to run at least 4 or 5 halves and be part of one marathon cycle. I want to get rid of the source of anxiety and lose the extra pounds I added in 2023. I thank God that He is providing me with 12 brand-new, crisp, months to achieve it all.
 On Sunday, January 16th, I participated in the 50th anniversary edition of the Chevron Houston Marathon. I want to start by stating that it was one of the most amazing experiences Iâve had in 40+ years of racing. From the organizational perspective, the race is at the same level of any big-city event. It is up there with any Major. On the personal side, it was uplifting. From the coaching side, it was memorable.
About to cross the finish line with a hand in my heart and the other one thanking The One who made this miracle possible
I knew the eventâs center of operations was the George R. Brown Convention Center, which is huge. I never expected it to take the entire place. The execution of the bib pick up was flawless even though a bit more signage would have been welcome for the sake of out of-towners, such as me. I did not visit the expo, though. Friends told me it was a smaller version, given the Covid reality of the world.
Running morning was cold, cold, cold. Thirty-six degrees when we left our Airbnb. But we were able to find refuge, toilets and a place to rest while we waited for our corrals to open. Everything was so well organized and orderly that your only worry was walking to the start. The whole shebang was taken care of for you.
The course was flat, sans an overpass and two, minor underpasses. We ran through beautiful areas of the city and crowd support was solid without being overwhelming. There were so many port-a-pots throughout the race that I never saw a waiting line. There were even urinals at the starting line, first time Iâve seen this in the US. I stopped about mile 14, not because I had to but as a preemptive measure, just because I could and there were no lines.
Last mile, back in downtown, was stunning. Lots of fans and photographers lining up to welcome back the runners. After picking up our spectacular finisherâs medal, we went into the Convention Center to get our finisherâs shirt and food bag. The only unflattering thing I have to say about the race is the shirt. It was a cheapy fabric, fits poorly and the design was nothing to write home about.
I fully recommend this event to anyone interested in a big-city race. This is a Marathon-Major-like organization without the Marathon Major label nor price tag.
COACHING EXPERIENCE
I had a wonderful experience with my four coached athletes in the race. All three marathoners set PRs even though two of them contracted Covid just three weeks before the race. This hindered their expectations and the size of their PRs, but they both achieve their A-Goals through courageous performances. The half marathoner was able to cross the finish line strong, healthy and with a big smile on his face. His goal was finishing after a long hiatus, and that was accomplished, too.
All runners trusted the process, followed their training diligently and executed their race plans to the tee. Thus, the results.
There is nothing more satisfying for a coach than one of your runners telling you: âThank you. I couldnât have done it without youâ. Even though it sounds (and it is) self-serving, it reminds you that, even though they all had in them the ability to achieve what they just did, your guidance made a difference in this runnerâs race. And that is priceless.
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MY RACE
On the personal side, I was able to complete the Houston Marathon (my 11th), just 207 days after open-heart surgery. I trained with a race/walk protocol that allowed me to make this a reality, despite having time for just two long sessions (16 and 17 miles). Yet, in just four months, I was able to complete the race in 5:16:45. The time is nothing special, but on my race, time was irrelevant. It was all about crossing the finish line.
Even though it was my 11th marathon, this finish line was special.
The chilly weather was helpful. I ran the first 7 miles biting an 11 pace, and from there started my walk/run protocol of .18/.82 (weird splits, sure, but it was where, after much practice, I felt more comfortable). I reached miles 16, 18 and 20, tired but strong. Legs started to hurt reaching miles 21 and 22 and after the walking break for Mile 23, the legs just stop firing. I tried to restart the running, but it wasnât happening. I ran some quick math and realized that if I restarted now, I could go sub-5, but the legs were shot. Then I realized that being at Mile 23, 30 weeks after OHS, was miracle enough and I wasnât going to let the clock dictate the terms of my happiness or what God was allowing me to do. So I walked most of the last 5K with a big smile, never resenting the time lost or wondering why I didnât go for the half.
I crossed the finish line with teary eyes and a couple of seconds later, I hear the unmistakable screams of my beautiful wife welcoming me. Unfortunately, she was on the other side of the street, and it would take about an hour for me to hug her. But the fact that she witnessed the miracle of my finish, firsthand, uplifted my spirit.
Houston was a spectacular experience in every sense of the phrase. As a runner, as a coach and as the protagonist of something improbable. Because what I personally accomplished is so unlikely that it can only be explained by the divine intervention of God, through me. This is what proves that it is a miracle. Sharing it with my friends from the No-Club Runners multiplied tenfold the experience.
 For this weekâs blogpost I want to do an introspection to reflect on what the year that is coming to a close has been on a personal level. I just reached the 1000-mile mark last weekend. This alone is a miracle for me, even though I have reached the milestone several times before. 2021 came for me with many challenges that go beyond the Covid pandemic completing its second year. I faced serious health challenges that, held by the hand of the Lord and with the support of my wife, family, and friends, I have been able to overcome. It has been quite a journey.
This was me at the hospital, two days after my open-heart surgery
On June 23 I underwent open-heart surgery after two years of trying to manage the issue. My arteries had a wiring problem since birth that suddenly, at age 53 and having been active all my life, started becoming an issue. I also got a coronary artery by-pass.
Recovery was an arduous process. I started walking around the ICU floor, two days after the procedure despite having 13 different things connected to my body. Once I got home, I developed a circuit around my house (living room to kitchen, to living room to 2nd bedroom, to master bedroom to bathroom and back). I made sure to walk right by my medal rack so I could make sure to see where I had been and where I wanted to get back. Then the walk progressed outdoors to pick up the mail and then to half a mile. Finally, on July 10th, 17 days after my procedure, I was able to walk a full mile. One month from my procedure I was walking 4 miles a day, and after 2 months I started cardiac rehab. I had walked close to 200 miles since surgery.
By August 30 I was able to run five, one-minute intervals and two-and-a-half weeks later I ran 20 minutes straight and was released from cardiac rehab. From there I started a run/walk protocol to enhance my endurance and little by little was able to run more, walk less and rack up mileage. On November 3rd I completed my first 10-miler and on December 4th completed half marathon distance in 2:25. On December 18th I run/walked 17 miles and the next day I completed 1000 miles for the year. If it wasnât because I am the one doing all this, I wouldnât believe it was possible. I would need Strava proof to make sure nobody is trying to trick me.
Walking by this display kept me focused on the goal.
There is a reason why I write this, and it is not to toot my own horn. I am writing this because I am the living proof that having an active life is the key to develop a body capable of repairing itself promptly and efficiently. I have been active my entire life and have been running or walking non-stop for 14 years since my return to the asphalt. In my estimation, this has been the key to my miraculous recovery. So much that, with my cardiologistâs blessing, I will be participating in the Houston Marathon on January 16th, just 207 days after my procedure.
This could have not been possible without surrendering my health and recovery to God, while doing my part to assist. This could have not been possible without the devotion and dedication from my beautiful wife, Meki, during my recovery. This could have not been possible without the support of my family, who were ready to help in anything I could need. This could have not been possible without the support of my buddies from No-Club Runners, who epitomized why runners are such a special bunch of crazy people. This could have not been possible without being fit and healthy for a prolonged time.
So, as life got back to normal, I returned to work after seven weeks of recovery and the pandemic continued to wreak havoc in our lives; my cardiologist told me it is time to turn the page on this episode of my life. To move on to bigger and better things. And thus, as I reached the psychologic barrier of the 4-digit number of miles for this challenging year, I reflect on the year that was and the life I have left.
