A live conversation with Nick Thompson on curiosity, endurance, and a complicated relationship with both a father and the simplest of sports: running.

This conversation between Nick Thompson and David Alm, a Brooklyn-based journalist, professor, and runner, offers a window to Nick’s process in writing The Running Ground, and to the people, stories, and moments that made it into the final draft and what didn't. Recorded live at Bakline’s HQ, the episode captures Nick in dialogue rather than interview, reflecting with David on the journalistic process, the discipline of editing, and the characters in his life, most notably his father, who shaped the person he has become.

There is much to be gained from reading or listening to The Running Ground, the audio version of which Nick himself narrates. Its opening chapter alone should be required reading for anyone preparing to step onto the New York City Marathon starting line. What emerges in this rare and candid conversation, though, is something broader: a meditation on perspective and curiosity, and on how our understanding of our own abilities shifts over time.

Along the way, Nick reflects on his relationship with his father and the role running has played in his ability to build and maintain a truly exceptional life, offering insight on how the sport can not only facilitate escape and drive, but also help us make sense of the world.

At its core, this conversation speaks to the importance of paying attention: to our bodies, to the relationships we build, and to the quiet ways we can learn to embrace all that makes us who we are–rather than trying to outrun it.

Special thanks to the Brooklyn Greenway Initiative and The Atlantic for their support of this event.

Chapter List:

00:00 Introduction and Background

04:43 The Journey of Writing The Running Ground

10:14 Exploring Personal Connections and Themes

21:16 The Editorial Process: Structure and Format

24:14 The Editorial Process: The People Who Have Entered Nick's Life and Imparted Key Lessons

30:18 Writing About Yourself Journalistically

36:50 The Pain of Running and Broader Life Lessons

42:19 The Endurance Of Running and Its Impact on Nick

45:20 Approaching Running with Undying Curiosity

50:23 Pushing Limits: Personal Records and Race Experiences

53:54 Cultural Influences on Running and Personal Growth

55:13 Q&A: Current State of Running Culture

58:51 Q&A: Fatherhood, Relationships, and Emotional Connections

01:02:09 Q&A: Media Industry Insights and the Role of Running

01:02:44 Q&A: Nick's Personal Pursuits and Current State of Media

01:07:55 Q&A: Exploring Personal Archives and Memoir Writing

01:11:18 Q&A: Recommended Running Literature

01:12:44 Q&A: Evolving Running Goals With Age

01:18:25 Q&A: Favorite Greenway Runs and Community Engagement

01:20:58 Promoting the Book and Final Thoughts

Key Takeaways

• Perspective shapes ability

One of the central insights of the conversation is that limits are often internal before they are physical. Nick’s experience shows how a shift in perspective can unlock capacities we didn’t realize were still available.

• Endurance is less about toughness and more about attention

Running emerges not as an exercise in brute force, but as a practice in listening to your body, and to your pain. The same attentiveness applies beyond sport, shaping how we can move through work and stress.

• Understanding a parent often requires time, distance, and reconstruction

Nick’s reflections on his father are not about resolution, but context. Through diaries, archives, interviews, and memory, he comes to see how running helped his father hold together a complicated life.

• Curiosity sustains long arcs better than optimization

Whether in running, writing, or navigating change at a major organization, curiosity proves more enduring than a fixation on outcomes.

From trial and error to precision, this episode unpacks why knowing how salty a sweater you are can unlock better fueling, hydration, and performance.

Episode Description:

Most runners know when their legs are tired, when their heart rate is higher than they'd like, and when their watch disagrees with reality, but far fewer know what’s actually happening in their sweat. And yet, hidden in those grains of salt is a story about performance, cramping, gut trouble, bonking, and why two athletes with identical race fuel and hydration plans can do the same race with wildly different outcomes.

In this episode of Legwork, Matt and Molly talk with Andy Blow — endurance athlete, sports scientist, and founder of Precision Fuel & Hydration, to explore the messy, fascinating world of electrolytes.

From Andy’s own battles with hypernatremia to the science behind sweat testing, the conversation pulls apart the myths, marketing, and misunderstandings that keep athletes guessing. It’s a journey from personal experiment to practical insight, showing how something as simple as knowing your sweat composition can reshape your entire fueling strategy and help you be a more informed athlete.

Whether your kit dries white after every run or leaves almost nothing behind, this episode helps you understand why it matters and how your electrolyte losses can guide smarter fueling and hydration.

They cover:

• ​Andy’s winding path from triathlon to sports science to founding Precision Fuel & Hydration
• ​Why two athletes can lose tenfold different amounts of sodium — and why that matters
• ​How sweat testing works, what it reveals, and why most athletes only need to do it once
• ​The “t-shirt sizing” analogy for understanding your own sweat salinity
• ​How electrolytes influence fuel absorption, cramps, GI distress, and race-day performance
• ​The philosophy behind separating fuel from hydration — and why combination products aren’t always ideal
• ​Real-world examples of hydration strategies, from short runs to Western States-level heat
• ​What 2:1 vs. 1:0.8 carb ratios actually mean, and when those differences matter
• ​The differences between hypotonic, isotonic, and hypertonic drinks
• ​Why marketing oversimplifies hydration — and how to navigate the noise
• ​Research connecting sweat composition to bone mineral density
• ​Finding a healthy relationship with data, wearables, and metrics
• ​Future innovations in sports nutrition — from packaging to apparel to carrying fuel more comfortably

Whether you're training for your first 10K or trying to solve the mystery of mid-race cramps, this episode helps you understand your physiology — and build a hydration strategy that actually fits.

Chapter List:

00:00 Introduction to Precision Fuel and Hydration

03:09 Andy's Personal and Professional Career Path

05:41 Andy Blow's Athletic Journey and Founding Story

06:26 The Science Behind Sweat Testing and Electrolyte Needs

09:26 Growth and Evolution of Precision Fuel and Hydration

12:38 The Impact of COVID-19 on Business Strategy

16:11 Philosophy of Separation in Fuel and Hydration Products And the Myth That None of It Matters

20:56 The Role of Electrolytes in Performance

23:53 Insights from Formula 1 Experience

26:51 The Importance of Sweat Testing for Athletes

27:13 Getting Into The Science Of It All, T-Shirt Sizing The Salinity Of Your Sweat And The Case For Seeking Out That Information

37:38 Hydration Strategies for Athletes

42:35 Understanding Carbohydrate Ratios in Fueling

50:13 The Science of Osmolality in Sports Drinks

53:57 Evolving Beliefs in Sports Nutrition

59:01 Andy's Research on Sweat Salinity and Bone Health

01:03:37 The Role of Data in Athletic Performance

01:08:37 Future Innovations in Sports Nutrition and Gear

A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.

Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.

In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`

From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.

Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing

Episode Description

In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating.

Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.

They cover:

• Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form

• Myths that hold runners back

• How to feel less intimidated in the gym

• Using machines vs. dumbbells

• Single-leg work and why it matters with increased stability, and better balance

• How to pick weights and reps when understanding your RPE

• Plyometrics made simple

• Home and hotel workouts that work when you don’t have access to a gym

• Creatine for runners and what it does and doesn't help

• Footwear for lifting and why running shoes often work against you in the weight room

• How to fit strength into a training cycle including hard-day/hard-day pairing

• The Necessity of Multi-planar movement

Chapter List

00:00 Introduction to Cuyler Hudson

02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There

03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons

08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down

15:06 Impact of Strength Training on Running Performance

21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym

22:23 Using Machines vs. Free Weights

25:21 The Importance of Single Leg Exercises

27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers

33:28 Understanding Weight Selection for Beginners

39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little.

42:43 Home Workouts: Effective Exercises Without a Gym

49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In

57:42 Fueling and Hydration for Strength Training

01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road

01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid

01:08:34 Choosing the Right Footwear for Lifting

01:10:38 Understanding Different Workout Types And Workout Set Construction

01:17:00 Layering In Strength Training Program Into A Running Training Cycle

01:20:34 Off-Season Strength Training Strategies And Time Till You See Results

01:23:34 Ensuring you Do Multi-Planar Movements

01:26:38 Addressing Strength and Endurance Interference

How to taper with confidence and pace your best NYC Marathon, mile after mile.

You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.

In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.

Episode Description

In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.

They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:

• The Taper: How long it should last, how much volume to cut, and why intensity still matters

• Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic

• Carb Loading Basics: How to approach it across several days instead of one big pre-race meal

• Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline

• Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing

• Weather Considerations: Adapting expectations when conditions get hot, humid, or windy

Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.

Chapter List:

00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief

06:40 How To Manage The Emotions of The Taper

08:58 The Taper: How Long, and How Much Volume

16:30 The Taper: Level of Intensity and Impact to Performance

23:36 Race Planning and Strategy, and Race Day Visualiztion

27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach

34:32 Weather Considerations for Race Day

36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!

For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).

Bakline’s guide to tackling the TCS NYC Marathon—section by section, from the Verrazzano to Central Park.

It starts early—hours before the start gun—with runners moving through the slow ritual of getting to Staten Island. The ferry’s crowded and buzzing, the buses crawl through traffic, and everyone’s half awake, half anxious, wondering if they packed enough snacks. It’s all part of the race before the race. Matt and Molly break down what that morning really feels like, and how to handle every stretch of the TCS New York City Marathon once you finally hit hear the cannon that sets you on your way.

Episode Description

In this episode of Legwork, Matt and Molly take runners mile by mile through the world’s most iconic marathon: New York City. Drawing on their personal experiences and coaching insights, they unpack every element of race day—from pre-dawn logistics on Staten Island to the emotional charge of entering Central Park.

Matt and Molly cover the practical details that make or break a smooth race morning—timing breakfast, navigating transport, managing nerves, and adjusting for daylight savings—before diving deep into a section-by-section course strategy. From the Verrazzano Bridge to First Avenue to the final turn onto Central Park South, they share what to expect, where to hold back, and how to find rhythm amid the crowds.

Whether it’s your first time running New York or your tenth, this episode gives you the insider perspective to approach the course with confidence, calm, and respect for the challenge.

NOTE: This podcast episode is not affiliated in any way with New York Road Runners nor do we claim any association or ownership related to their trademarks. This is an informational discussion about the race by Bakline, based on our experience and not as an official spokesperson for the organization that puts on the marathon.

Chapter List

00:00 Introduction and Personal Experiences with the New York City Marathon

06:58 Course Strategy Overview and Key Elements

07:44 Getting to Staten Island

09:02 Timing Your Breakfasts and Remembering Daylight Savings

11:23 Race Morning Checklist

13:30 Getting to The Start: The Ferry

18:21 Getting to The Start: The Bus

20:56 Navigating Athletes / Starting Village

25:26 Starting Line Wave Times

28:02 The Course: Overall Elevation Profile

30:30 The Course: (1) Navigating the Verrazano Bridge

34:51 The Course: (2) Exiting the Verrazzano, Converging with Others, and Fourth Ave

37:49 The Course: (3) Lafayette Through The Half

44:45 The Course: (4) Queens and The Queensboro Bridge

50:36 The Course: (5) First Ave, Heading to the Bronx

56:49 The Course: (6) The Boogie Down Bronx Experience

59:08 The Course: (7) Returning to Manhattan, Marcus Garvey Park, And the Dreaded 5th Avenue Hill

01:02:57 The Course: (8) Entering Central Park!

01:05:42 The Course: (9) Exiting The Park, Central Park South, and the Finish!

A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence.

It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff.

Episode Description:

In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference.

Together, they cover:

• How fueling evolved from ancient rituals to modern sports science

• The difference between energy systems — carbs, fats, and how the body actually uses them

• What “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfort

• Why some products upset your stomach while others don’t

• How to approach carb loading and in-race fueling more strategically

• The myths and mistakes that keep runners underfueled

• And how to navigate the wall of options on the shelf with more confidence

Along the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight.

Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next.

Fuel Selector Google Sheet: https://docs.google.com/spreadsheets/d/1u7Rh8LWrgB_9B3kKKpKMwTEnqXyRcc0js1UYw4vwTCg/edit?usp=sharing

Chapter List:

00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters

09:08 Agenda for the Episode

10:00 Historical Perspectives on Nutrition and Performance

16:09 The Evolution of Sports Training and Nutrition

20:06 Understanding Energy Systems: Carbs

29:22 Understanding Energy Systems: Fats

40:15 The Impact of Carbohydrates on Performance

47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas

49:27 Understanding Sugar Ratios in Sports Nutrition

55:21 Isotonic vs Hypertonic Fuels: What You Need to Know

01:04:49 Carbohydrate Requirements for Endurance Events

01:13:17 The Importance of Carb Loading Before Races

01:28:03 Troubleshooting Nutrition Issues During Races

References:

1. Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575.

2. Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. 2008 Jul-Aug;7(4):209-13. doi: 10.1249/JSR.0b013e31817ef9cb. PMID: 18607222.

3. Arnall, D.A., A.G. Nelson, J. Quigley, et al. Supercompensated glycogen loads persist 5 days in resting trained cyclists. Eur. J. Appl. Physiol. 99:251Y256, 2007.

4. Jeukendrup, A.E. Training the Gut for Athletes. Sports Med 47 (Suppl 1), 101–110 (2017). https://doi.org/10.1007/s40279-017-0690-6

5. W Larry Kenney,Jack H Wilmore,David L Costill. Physiology of Sport and Exercise 8th Edition s

More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations.

Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history.

Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it.

Episode Description:

In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations.

Together, they cover:

• Mike’s journey from 12-year-old participant to champion, and eventually to race director

• The stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forward

• How kindness, community, and love have shaped the race as much as rules, permits, and logistics

• The role of volunteers, families, and local communities in sustaining the JFK 50

• The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategies

• The challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniper

• What inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps aside
  

Whether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy.

Chapter List

00:00 Introduction to JFK 50 and Mike Spinnler Journey

08:51 Mike's Early Running Experiences and Influences

13:52 Transitioning to Competitive Running, And Winning the JFK50

23:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps

30:39 How the JFK Keeps Going

35:58 The Importance of a Team Behind You And Delegation

39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges

42:56 Navigating Change and Tradition

45:33 The Role of Aid Stations in Leveling The Playing Field

53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout

01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator

01:05:10 Impact of Shoe Technology

01:06:52 Weaverton Cliffs And Watching Your Step

01:08:10 Navigating the Appalachian Trail

01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community

01:18:02 Advice for New Runners of the JFK50

01:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen

01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders

01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race

01:35:08 Spontaneous Selflessness and Humanity Is All Around

01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back

01:48:38 Advice Time: The Inside Tips On A Successful JFK50

02:02:23 Final Reflections

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.