Let's learn how running coaches can help you track your progress, analyse your training results, and move toward achieving your goals.
Individualised training plans.
In one of our articles we already shared that individualised training plans are the best approach to achieve your goals. One of the key tasks of a running coach is to develop training plans that take into account the current level of training, goals, and physiological characteristics of the athlete. The whole training program is also created relying on many factors, such as age, weight, level of fitness, and previous results. This allows the coach to develop an optimal plan that won't only promote progress but also reduce the risk of injury.
How does this help to track progress?
Constant adaptation of the program. Coaches monitor your results and adjust the training program depending on how your body responds to the load. For example, if you start training faster than expected, the coach can increase the intensity of training or, vice versa, reduce the load if he sees that you are overtraining.
Preparation stages. Coaches divide the training plan into stages, where each of them has a specific goal. For example, at the initial stage, it's important to build basic endurance, and in the following stages, to improve speed and running technique. This makes it easier to track progress since you can clearly see the improvements at each stage.
Evaluation of physical parameters. Coaches analyse physical parameters such as heart rate, recovery time, and blood lactate levels to measure the effectiveness of training. Constantly monitoring these indicators allows you to track progress on a physiological level.
Using technology and gadgets to track progress.
Modern technology gives running coaches many tools to accurately monitor the progress of athletes. Various gadgets, such as smartwatches, heart rate monitors, activity trackers, and running apps, allow you to collect data in real time and analyse it.
How does technology help coaches track progress?
Smartwatches and activity trackers. Devices like Apple Watch track various metrics such as distance, time, pace, cadence, calories burned, and blood oxygen levels. This data is synced with apps that coaches use for analysis.
Running apps and programs. Apps like Good Coach App collect information about your runs and provide coaches with a complete picture of your activity. This data can be used to analyse progress, set goals, and evaluate performance.
Biomechanics analysis. Some coaches also check measure metrics like running power, stride asymmetry, vertical oscillation, and body angle. They use this data to evaluate your running technique and suggest improvements.
Constant monitoring of physiological indicators.
Running coaches actively use physiological data to assess your condition and progress in training. Parameters such as heart rate, lactate levels, blood pressure, and recovery time help to understand how effectively the body copes with the load and how it recovers after training.
Why do you need physiological data?
Heart rate. Heart rate is an important metric for monitoring endurance. Coaches use heart rate monitors to track how your heart rate changes during exercise and recovery. For example, if your heart rate remains higher than normal even when you’re resting, it may indicate that you’re overtraining or need to adjust your plan.
VO2 max analysis. It's the maximum amount of oxygen your body can use during exercise. It’s one of the best indicators of cardiorespiratory fitness. Coaches track changes in VO2 max to understand how effectively they’re training.
Lactate threshold. Measuring lactate levels helps determine when your muscles start to accumulate lactic acid, which leads to fatigue. Coaches use this data to suggest ways to improve endurance and extend the time you can run at high speeds.
Run form analysis.
Running form plays a key role in reducing the risk of injury and improving performance. Running coaches often conduct biomechanics analysis to evaluate each athlete’s running form. This involves using both visual methods, such as video recordings of runs, and modern tools for analysing movement, which we provide in the Good Coach App.
The importance of technique analysis.
Correcting errors. Coaches can identify errors in technique, such as excessive stride amplitude, incorrect body position, or excessive stress on the knee joints. These errors can not only impair performance but also lead to injuries.
Optimising technique. Good running technique allows you to spend less energy and achieve better results. Coaches help improve technique by offering specific exercises and recommendations on body position, breathing, and leg work.
Using technology for analysis. Modern biomechanics analysis apps, such as Good Coach App, allow coaches to obtain detailed data on a runner’s training. This includes information on the number of kilometres athletes run, the time devoted to training, training load, and many more which allow coaches to adjust techniques and plans to improve performance.
Goal setting and motivation.
In addition to helping you physically prepare for competitions, running coaches also play an important role in setting goals and maintaining motivation.
How do coaches motivate and help you achieve your goals?
In one of our articles, we already explained in detail the role of a coach in motivating and supporting athletes. Now, we would like to briefly explore this topic.
Setting realistic goals.
Coaches help you set specific, measurable, and achievable goals at each stage of your training. For example, if your goal is to run a marathon, a coach will break it down into several subgoals, such as improving your 10K time or increasing your overall endurance.
Supporting and adjusting goals.
Coaches monitor your results and adjust your goals based on your progress. If you reach your goal early, a coach may suggest more ambitious goals. If you are experiencing difficulties, a coach will suggest alternative paths.
Psychological support.
Running isn't only a physical activity, but also psychological work. Motivation can decrease, especially over long distances or when preparing for important competitions. Coaches help overcome emotional barriers by offering positive reinforcement and strategies for combating fatigue.
Evaluating progress through regular tests is an integral part of getting better results. To objectively evaluate progress, coaches conduct regular tests and measurements. This could be a time test for a certain distance, a technique analysis, or an assessment of physiological indicators.
For tracking and evaluating progress to improve results, coaches and their athletes choose the Good Coach App, as it's a powerful and exceptional tool for athletes and coaches alike. Its personalised training plans, real-time tracking, data analysis, and seamless communication make it an invaluable resource for athletes, who are serious about improving their performance. With its user-friendly interface, accessibility, and comprehensive features, the app helps athletes achieve their goals while allowing coaches to provide the best guidance possible. Whether you're a beginner or a seasoned athlete, the Good Coach App ensures you’re always on the path to success.
Working with a running coach offers a multi-dimensional approach to training that is both science-based and highly individualised. With their expertise and the right tools, you can better understand your body, refine your running technique, and, ultimately, achieve your goals more effectively. Whether you’re a beginner or an experienced runner, the insights and guidance of a coach combined with the use of modern technologies such as the Good Coach App can make all the difference in turning your running ambitions into reality.