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.
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.Long-time Runcoach member Jeremy Paull didn’t let a 14-hour flight from Melbourne, Australia slow him down. Just one day after landing in San Francisco, Jeremy laced up and joined our local Bay Area team for a group workout on the track in Mountain View.
Despite the travel fatigue, Jeremy ran a smooth and well-paced 3 x 2K at threshold, showing just how strong and consistent training can carry you through, even across time zones.
Coach Tom was so excited to welcome Jeremy in person, and the two snapped a photo after the session to celebrate the moment.
If you're ever traveling through the Bay Area, please don’t hesitate to reach out to reach out to info@runcoach.com and let us know; we’ll send you our schedule that week in hopes you can join us. We’d love to see you on the track at Mountain View!
As the old saying goes, it’s not how you start, but how you finish!
Over the past 3 years, many of you have received recommendations from me about progressive runs. Put simply, this is when you start slower and finish faster.
Ok so why does it work?
Personally, I’ve run many of my best races with easier opening miles. We know for certain that fat stores can be utilized at lower intensity efforts. The average person stores between 130,000-150,000 kcals of fat which is enough energy for 1,300 miles of easy walking. Alternatively, we store about 600g of glycogen or ~ 2,400 kcals of energy. Even though we need ~ 100 kcals to walk or run a mile, the energy sources differ drastically. 
So let’s consider 2,400 kcals of available glycogen stores and the Marathon distance = 26.2 Mi. Obviously we need some of those fat stores to power us all the way through the race. We also know that the faster you run, the more glycogen you burn. In fact, I believe the proverbial Marathon Wall is actually less mental and more physical as many marathoners simply run out of glycogen stores and must slow down to use fat.
This is not just an approach for casual Marathoners or Boston Qualifier types, but also a strategy at the World Class Level. Matt Richtman recently validated his standing at this elite level and positioned himself firmly in the 2028 Olympic Marathon hopeful conversation. He broke through and ran a 2:07 Marathon to become the first U.S. male to win the Los Angeles Marathon in 31 years. His first half split = 1:04:18 and his second half = 1:03:38. How's that for a progression?
There is also a mental aspect of progressive running. If you consistently run your long runs with progressions, you train your mind to expect a faster finish. With a gradual pace inflection over time, the exertion can feel less pronounced and the body can adapt accordingly.
Lastly, with a slower start we should be able to avoid that massive heart rate spike. This allows the cardiopulmonary system to adapt to the strain of running without over due stress of a fast opening mile. In many ways, the opening mile of the Marathon can serve well both physically and mentally as the only warmup needed.
In summary, progression runs provided the benefit of better fat utilization, more gradual introduction of stress to the body and a sharpened psyche focused on the end and not the start. As you pass runners at the end of an event who are low on glycogen stores with elevated heart rates, the benefits of progressive running come to fruition.
So start off slow to finish fast!
Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.
Step 1: Find a Quiet Space
Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.
Step 2: Close Your Eyes and Breathe
Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.
Step 3: Relax and Clear Your Mind
Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.
Step 4: Set Your Intention
Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.
Step 5: Picture the Details
Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.
Step 6: Focus on Key Moments
See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.
Step 7: Imagine Positive Emotions
Feel the positive emotions that come with running - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.
Step 8: Plan for Challenges
Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.
Step 9: Repeat Your Visualization
Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.
Step 10: End with a Positive Affirmation
Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will." This helps reinforce confidence and strengthens your mental focus.
1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.
2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.
3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!
4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.
5-Don’t skimp on sleep! Rest is essential for your health.
6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.
7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.
8-Spend time outside getting fresh air on a daily basis.
9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.
10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!
Originally Written by; Neely Gracey 2020
