Look for someone who has training plans but also has flexibility in those plans to be able to fit your life. Can you move things around? If it’s a team, do they meet as a group, and are there times and places that work for you?
It can be hard to fit it in, so it’s important to find something that’s going to work in your life. Once you’re addicted to it, yes, you’ll get up at 4:30 a.m. to get it in. But not at first. At first, make it accessible so you don’t find yourself racing across town to make it to a workout.
Any words of wisdom on goal-setting?
Finding flexibility in your plans is huge, and be OK to pivot and find a different race if needed. You may spend a lot of time and energy and money on training, and you don’t want the disappointment to keep you from finding another opportunity. Or if an injury happens, you don’t want to push through and hurt yourself.
Have multiple goals for the year and have process goals too. You could get terrible weather for your half-marathon or your marathon. And you might not hit your time goal or age goal.
But if you have a progress goal — I’m going to try and run four days a week, or I’m going to try and go to all the speed sessions this season, or I’m going to try and stretch every day — have that process goal just in case you don’t hit that time goal.
? Q. and A. with Amy Stephens, team dietitian for Empire Elite Track Club
What’s some top-level advice you give to runners?
The first thing I tell people is that there’s no need to overthink eating. Fill your diet with lots of fresh fruits, vegetables, low-fat proteins and whole grains.
Another big thing I tell patients is to stock your pantry. That should include healthy carbs: things like rice, whole grains, oatmeal and potatoes. And keep snacks on hand. There are some fun snacks if you are willing to make a few things that are nutritious, like chia pudding or homemade protein balls.