A practical guide to hiring a running coach — when to seek one, how to choose and work with one confidently, and why they can make all the difference.

Most runners think about hiring a coach only when they’re chasing a big PR or a major race. But the reality is that coaching isn’t just for elites, and it isn’t just about getting faster. The right coach at the right time can help you break through plateaus, return from setbacks with confidence, or simply take the decision fatigue out of training. And while coaching can be transformative, not every coach–athlete match works—knowing what to look for (and what to avoid) can make all the difference.

Episode Description

In this episode of Legwork, Matt and Molly take a practical look at the when, how, and why of hiring a running coach. Drawing on their own experiences as athletes and coaches, they explore what makes the coaching relationship truly valuable beyond the plan itself—and how runners can get the most out of it.

They walk through the key parts of the process:

• Why runners hire coaches — from chasing performance goals to wanting structure, support, or accountability

• Common barriers to hiring — cost, feeling like you're not worthy of coaching or that you need to be faster, or the social elements of running with a club or with your friends (all of which a good coach can help you manage and feel confident)

• What coaches can (and can’t) do — from individualized plans and race strategy to dispelling myths about gait analysis (which really can't be done visually) or “magic workouts”

• How to evaluate a coach — key questions to ask, understanding certifications, and exploring what experience they have with people like you

• How to be coachable — building trust, communicating openly, and knowing when it might be time to move on

• Red flags to watch for — warning signs that a coaching relationship may not be the right fit

Whether you’re considering coaching for the first time, thinking about switching coaches, or simply looking to get more from the relationship you already have, this episode gives you the tools to approach coaching with clarity and confidence.

Chapters

00:00 Our First Interaction With A Coach in High School

06:18 The Why, When, and How of Finding A Coach - Our Agenda

07:59 All The Reasons Runners Might Hire A Coach - Good And Bad

16:47 Primary Drivers Behind What Prevents us or is a Barrier to Hiring a Coach

26:11 How Coaches Can Help Athletes

33:31 Coaching Can Help In Understanding How Running Should Feel And Integrating Strength

39:40 The Role of Coaches in Race Planning

41:37 Setting Expectations: Things Coaches Can't Do (Like Visual Gait Analysis)

51:17 Setting Expectations: There is No Magic Workout or Secret Sauce

53:50 Communicating What We Want and Need Out of Coaching

01:04:48 Questions You Should Ask A Potential Coach

01:10:35 Evaluating Coach Qualifications and Certifications

01:22:47 How to Be A Coachable Athlete

01:33:38 Identifying Red Flags in Coaching Relationships

01:42:54 When It Might Be Time To Leave A Coach

Key Takeaways

• Coaching is about more than a plan. An individualized workout schedule is the bare minimum. The true value comes from problem-solving and helping athletes maximize training around the realities of life.

• Know your reasons for hiring a coach. Performance goals, structure, accountability, or breaking plateaus are all valid motivations—but intrinsic motivation matters most.

• Set realistic expectations. Coaches can’t provide magic workouts or fix biomechanics with a glance. What they can do is help you train smarter.

• Evaluate both sides of the relationship. Ask potential coaches about their philosophy, experience with athletes like you, and how they stay current. Be honest with yourself about what you need.

• Watch for red flags and know when to move on. Signs include coaches who don’t listen, insist on absolutes (“everyone must run 180 cadence”), take credit for your success but dodge responsibility for setbacks.

A practical guide to heat training for endurance runners —why it works, the science behind it, and how to apply protocols to boost performance year-round.

Most non-elite endurance athletes are leaving performance gains on the table. Heat training—often dismissed as something you only do before a hot race—is one of the most misunderstood and underutilized tools in the sport. Done right, it can boost cardiovascular capacity, improve recovery, and prepare you to train harder for longer—no matter the conditions on race day.

In this episode of Legwork, Matt and Molly explore the overlooked benefits and surprising versatility of heat training. Through stories from their own racing and coaching, they show how it can be more than a summer survival skill—it’s a year-round performance weapon hiding in plain sight.

Episode Description

This episode is your practical, research-backed guide to heat training—covering nearly everything an endurance athlete needs to know to apply it effectively and safely.

Matt and Molly break down the most up-to-date science on how heat affects performance, the physiological adaptations you’re aiming for, and the three proven methods to achieve them:

• ​Training in hot environments to closely mimic race conditions
• ​Layering to simulate heat when the weather won’t cooperate
• ​Passive post-workout heat exposure like saunas or hot-water immersion

They explain how to choose the right method for your situation—or make the most of the method you have available—and how to time it so benefits carry through to your race. You’ll also learn how long adaptations last, how to maintain them, and what to watch for in hydration, fueling, and recovery to avoid setbacks. Whether your target race is hot, cool, or somewhere in between, this episode gives you the tools to use heat training with precision—and see results when it matters most.

Here are the chapters of this episode. Transcript is attached. We would also usually have a top 4 or 5 take aways.

Comprehensive show notes and links to referenced studies can be found on Bakline’s Legwork Episode Page: https://www.bakline.nyc/blogs/legwork/04-everything-an-endurance-athlete-needs-to-know-about-heat-training

Chapters

00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding

05:49 The Primary Studies We Reviewed In Preparation For Our Heat Training Episode

08:05 Major Reasons Why You Should Care About Heat Training

12:42 Why Running In The Heat Is Challenging

20:21 Anecdotal Experience with Heat Training In Recent Ultra Performances

23:28 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training

28:32 Thermal Regulation and Adaptations

31:12 Protocol by Protocol Analysis

32:53 Protocol 1: Training In A Hot Environment

46:06 Protocol 2: Adding Layers to Augment Heat of The Natural Environment

01:06:39 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps

01:10:48 Protocol 3: Hot Sauna Benefits and Considerations

01:14:17 Protocol 3: How Water Immersion (HWI) Benefits and Considerations

01:19:35 Maintaining Heat Training Adaptations

01:22:56 Timing and Strategy for Heat Training

01:27:20 Safety Considerations When Heat Training

Top 5 Takeaways

1. ​Heat training is underutilized by most non-elite athletes—and can deliver benefits year-round, not just for hot races.
2. ​Three general methods to consider, some with higher efficacy than others but all can practically aid you: hot-environment training, layering to simulate heat, and passive heat exposure post-workout.
3. ​Core adaptations include increased plasma volume, earlier/more efficient sweating, electrolyte conservation, and lower core temperature.
4. ​Adaptations fade quickly—often within two weeks without exposure—but can be restored in as little as two days.
5. ​Safety is critical: hydrate before and after, adjust fueling for greater glycogen use, and be aware of individual risks like anemia.

Title IX changed the game—but it also came with a cost.

In this episode of Legwork, we sit down with Vanessa Fuchs, CEO of WeCOACH, to unpack why the number of women in coaching roles plummeted after the passage of Title IX, particularly in running sports like cross country and track—and how WeCOACH is working to reverse that trend. From the impact of mentorship and representation to the systemic challenges of burnout, pay inequity, and gender bias, Vanessa brings both candor and clarity to one of the most important topics in sport today.

Whether you're a coach, athlete, parent, or simply someone who cares about the future of women's sports, this conversation is a call to action. Learn what’s working, where we’re falling short, and why supporting women in coaching isn’t just good policy—it’s essential for the health and future of the game.

Episode Description

What does it really mean to be a coach today—especially as a woman?

For many athletes, coaches are more than technical instructors. They are the emotional anchor, trusted adult, and all-hours problem-solver who helps athletes navigate academics, life transitions, and personal struggles. In this conversation, Vanessa Fuchs, CEO of WeCOACH, joins Matt and Molly to talk candidly about the immense load women coaches often carry—especially in year-round sports like track and cross country—and the lack of structural support that leads far too many to burnout or exit the profession altogether.

This episode also unpacks the ripple effects of Title IX—from declining numbers of women coaches to deeply ingrained hiring patterns and gender-based leadership expectations. Vanessa shares how WeCOACH is building a sustainable pipeline through programs like WeMENTOR, WeELEVATE, and WeASPIRE, all backed by research on where and why women are most likely to drop out of coaching careers.

We also discuss how women’s sports are covered in the media, the subtle (and not-so-subtle) gender biases that shape how leadership styles are perceived, and how recent changes in NCAA policy could impact the future of Olympic and non-revenue sports. Through it all, Vanessa offers both data and personal insight—showing what it will take to not just recruit more women into coaching, but actually keep them there.

Chapters

00:00 Introduction to WeCoach and Vanessa Fuchs

05:34 The Impact of Title IX on Women in Coaching

08:29 The Importance of Female Role Models in Sports

10:56 Vanessa's Personal Experience With Mentorship

13:08 Barriers to Representation in Coaching

15:28 WeCoach's Mission, Growth, and the Triad Mentorship Model

22:00 Gender Bias in Coaching Styles

24:01 Media Representation of Women in Sports

27:16 Recruiting and Retaining Female Coaches Particularly In Running

35:57 Managing Burnout and Mental Health Against Persistent Barriers

41:23 Exploring NCAA Divisions and Coaching Opportunities

42:20 Engaging the Community in Advancing the WeCOACH Mission

47:21 Proud Accomplishments at WeCOACH

53:03 Hope and Progress in Women's Coaching and Impact of the Tucker Center Report Card

55:48 Impact of NCAA Changes on Women's Sports

59:40 The Growing Spotlight on Women's Sports

Top 5 Takeaways

1. Title IX’s unintended consequence: While it opened doors for female athletes, it also led to a sharp decline in women coaching women's teams—dropping from 90% to around 41%.

2. Representation matters early: Girls drop out of sports at twice the rate of boys by age 14. Having female coaches helps girls stay engaged, confident, and supported.

3. Coaching is full-spectrum labor: Coaches are often the only consistent adult in a student-athlete’s life—managing not just performance, but emotional, academic, and life challenges.

4. Bias still shapes perception: Assertive leadership by women is often mischaracterized or penalized in ways that men aren’t.

5. Change is happening—but needs help: Programs like WeMENTOR and WeASPIRE are helping reverse trends, but support from fans, schools, and peers is critical to sustain momentum.