Big breakthroughs don’t happen overnight. Steve shows us the importance of realistic goal setting, diligent training, and investment to physical and mental conditioning goes a long way. To qualify for the prestigious Boston Marathon is a goal for many. Read about how Steve grabbed his fifth BQ, on a hilly course in Atlanta, while finishing 1^st in his Age Group!

• Major milestone:
  
  Qualifying for my 5th Boston Marathon and placing 1st in my age group at the marathon distance for the first time since I started running marathons 11 years ago.
  
  
• What is the secret to your success?
  Staying true to the Runcoach training plan, support from my Runcoach coach, Hiruni, and terrific support from my wife who would drive a few miles to meet me midway through my long run and provide hydration, nourishment, and a word of encouragement.
• 
  
  What is the biggest obstacle to reaching your goals and how do you get over it?
  
  My biggest obstacle in reaching my goal was gaining enough confidence that I could once again run the distance at a speed sufficient to qualify for Boston. For the last few years, I’d been coaching myself and usually finished the marathon running on fumes and 5 to 10 minutes over the qualifying standard. Signing up with Runcoach gave me a more informed training plan which was challenging, but achievable. Having a highly trained and motivated coach to confer with really put me over the top.
• 
  
  What is the most rewarding part of training?
  Week after week I could feel the difference in strength, speed, and endurance. As I worked through speed workouts, tempo/threshold runs, and long runs on Saturdays, my confidence that I would accomplish my goal grew dramatically. Daily training plans are focused on preparing ones body to reach new capabilities, but the sum total of weeks and weeks of training prepares one’s mind to support the body during the race. There will be times when you start to doubt the body can keep going and that’s when your mind speaks about your training and that you can do this.
  
  
  
• What advice would you give to other members of the Runcoach community?
  Unless you are sick or injured, push yourself out the door and get started. There may be days when your energy is low and you really don’t feel like working, but if you just get started, it’s amazing how quickly that changes. More than once, I was convinced I would not be able to complete the prescribed workout, but the outlook changed after getting that first couple of miles completed. Focus on the element of the workout you are performing and don’t think about the next element until it is time.
  
  
  
• What feedback would you offer on the Runcoach experience?
  Knowing my goal race was a bit hilly (Atlanta), I sought out some hills to incorporate into my training, but there was no linkage in the training plan to the elevation changes of my goal race, nor any specific hill workouts included in the training plan. Also, there is no option to edit a workout uploaded from Garmin to indicate the workout was actually a race and not just another run. In order to post my results for races, I’d have to manually load my finish time and then I’d have to delete the details of the run data that came over from Garmin or it would double up the mileage.

• As a newcomer to the sport of running, Miriam finds an abundance of enjoyment on the trails and roads. She's 20 kg (44 lbs) lighter and minutes faster than when she started. Read about this University Mathematics Lecturer's "accidental" start and now long-term relationship with running! 
  
  
  What is the secret to your success?
  
• Though sometimes it is hard to get up and go out running, I know that it's worth making effort and start training. And indeed, after the first 10-20 minutes, it feels just great! Also, I try to follow the training schedule, and, in particular, to do workouts according to the schedule. In fact, till recently (i.e. till I joined Runcoach raining program) I just skipped workouts since they did not sound much fun to me. Now I have realized combining different kind of runs (easy, workouts, long urban runs and trails) is a right strategy and that it works for me.
  
  
• What is the biggest obstacle to reaching your goals and how do you get over it?
  
  It is always hard to start doing workout, but I remind myself that it will help me to enjoy the types of runs which I really like, such as long urban and trail runs. After 15 minutes of training, it starts to feel good.
  
  
• What is the most rewarding part of training?
  
  I am lucky to live in Jerusalem, very close to good and beautiful trails, and also challenging urban routes. For me, the best treats are trail runs in the Jerusalem Mountains, with incredible flora and fauna. Also, running on Saturdays and holidays in Jerusalem, when it so quiet, peaceful and almost no traffic. This as close to paradise as I can imagine.
  
  
  
  
• What advice would you give to other members of the Runcoach community?
  
  Do not give up when it feels not fun. If you approach a difficult stage in your run, say "start a long uphill part, try to smile and think that the life is beautiful. Smiles really help in uphill runs" I have checked it experimentally. 
  
  
• Anything else you would like to share?
  
  Having training program which is created by computer system is great, but all of us have our individual circumstances (say, stormy weather, illness or injury,  other race events) and also our own tastes and preferences. So it is good to take a computer program as some general direction, and to adjust it to your exact needs. In this matter, communication with "real" coach has a great value, and personally I gained a lot from it!
  
  
• What feedback would you offer on the Runcoach experience?
  
  It definitely helps to feel that the Runcoach team values the achievements and encourages moving towards further goals (which includes a help finding proper future goals). I would suggest to increase flexibility in calendar.  Ability for the runner to move future activities one-two days before or after the planned date. Also, it would be good to have a possibility to create a training program which includes trail runs, with respective assignments in terms of timing and running type in different stages of the trail. Though, creating such computer program is a very sophisticated task or just impossible, and perhaps one should just apply his/her own intuition and experience and, of course, consult "real" coaches.

• Ron is a former competitive Road Cyclist who set a goal to complete his first marathon in 2019. Read about Ron's training experience, and how his determination to succeed led to a stellar, well executed 3:33 marathon debut in Tel Aviv!
  

• Major milestone:
  Completion of my first Marathon (in 03:33:52hrs)
• What is the secret to your success?
  A perfect training plan and amazingly accurate and personal support by Runcoach's team ( in my case - wonderful coach Hiruni Wijayaratne) that I followed with determination, dedication and faith in myself, in the coaching team and the application that proved over and over to be right to the point.
  
  
  What is the biggest obstacle to reaching your goals and how do you get over it?
• Going over the top.... Every time I tried to go too far, too fast, too early - I paid the price. physically and mentally. I learned to trust the plan, follow the coaches advises and listen to my body. I learned to recognize my limits while not letting them to hold me back and most of all I learned to look at the long term goal...
• 
  
  What is the most rewarding part of training?
  Being able to accomplish the goals I set every time anew. Follow my dreams and doing so in a most enjoying way. Also the new PR's the plan helped me to set again and again were a very nice bonus ;)
• 
  
  What advice would you give to other members of the Runcoach community?
  First decide what your goal is. It might sound obvious but setting the right goal(s), especially on an application based plan, is a tricky game that would influence any aspect of your training. Consult the team! - They have the experience to help you set the right goals and the dedication to take you there. Follow the plan and have faith in it but also listen to your body. If you're heading for a marathon take the time to build up and prepare. Runcoach will give you the best plan and coaching but this up to you to execute the plan while taking care of your physical and mental health - Nutrition, Hydration, rest - they all has to be carefully taken care of. And most important - Don't forget to enjoy... A goal race is a single event on a given day with a rewarding outcome. However in long distance runs it's the way leading to this day which is really is the most important...
• 
  
  Anything else you would like to share?
  I was amazed by the accuracy and the effectiveness of the application in terms of improvement and projection. It prescribes precisely what you should do - not too easy and not too hard with proven outcomes. But what really impressed, and later also motivated me was the personal attitude in the email support - I hadn't expect it to be so personal, dedicated and caring. I discovered not only professionals but also great people who really cares about you.
  
  
  
  What feedback would you offer on the Runcoach experience?
• 1. Adaption and fine-tuning for the metric system. The app does all sort of funny things when it comes to adapt for meters/km both in plan and in communications. 2. Allowing choice of different setting of weekdays - not anywhere in the world the week begins on Mondays... 3. Trail runs and ascents/uphill runs - The application doesn't offer any reference to those conditions which requires a whole different kind of training

Written by Dena Evans
Updated by Ashley Benson 

Beginners and experienced runners need to navigate successfully around other runners, walkers, obstacles, and shared spaces alike.  Although many small communities of runners may have their own language and habits for dealing with various situations, it is instructive to keep in mind a basic knowledge of common running etiquette.   Like many things in life, the golden rule applies.  Sometimes with outstanding running etiquette, we can even influence another runner to employ more people-friendly tactics their next time out.  Here are a few tips on how to manage a few recurring situations.

Passing someone coming the opposite direction

On a bike/ pedestrian path, sidewalk, trail, or other two-way, directional running surface, pass others as cars would.  If you are in the United States, that means bearing right, but perhaps that might mean bearing left if in the UK.  If you are running with a group, take care not to take up the whole path and slide into single file as necessary to let the oncoming runner have a straight path.  If necessary, make eye contact and even take a half step to one side to indicate your planned passing lane when you think confusion might be occurring.

Passing someone from behind

If moving in the same direction as the person you are trying to pass, again pass as cars would, with the faster party (you, in this case), moving by toward the center of two directional surface path or sidewalk or if narrow, on the left. First, alert them to your presence by saying “On your left” loud enough for them to hear you and not so close as to startle them.  Give it a little gas if you can and pass quickly so as not to dwell in the “two abreast” stage of the pass.

If the person in front of you is wearing headphones and can’t hear you, give a wide berth as you pass to avoid startling them.

If in a race, pay special attention before and after fluid stations, heading in and out of sharp and curbed corners, and at a turn around so as not to cause a pileup or a chain reaction.  You and the other runners are entitled to hold your own space, but it is your responsibility to maintain that space with the people immediately in front of you, and to not encroach that space by dangerously slipping by someone right at the curb before or after a turn.  If looking for a particular line for an advantageous tangent to a distant corner, to stay out of the wind, or for another reason, you must allow a step and a half of space between yourself and the person you are passing before moving in front of them into their lane / line.  If in doubt, give the other runner an indication by announcing your intention with an “on your left”, “head’s up” or a point of the finger where you are headed so they can see what you have planned.

If passing a horse on a trail, make sure you alert the rider well in advance of your arrival, and plan to walk around the backside of the horse with a wide berth.  Yes, that might be annoying and a disruption to your run, but a worse disruption is a startled horse and back kick into your stomach.  Don’t take any chances.

Running with a group

If running on a surface with any regular oncoming running traffic at all, two runners across is probably the maximum appropriate amount of width.  If running with three or more with plenty of room, be prepared to maintain the responsibility of yielding to an oncoming runner if you suddenly come upon one rather than force them to the shoulder or the bushes.  Even if there is no oncoming traffic, running with three across can prove a hazard as cyclists, cars, and other runners might be coming from behind and have to swing wide into oncoming traffic to avoid hitting your group.

Minding your manners on a busy track

Unless the track is empty or no one present is running for time or fast enough to encounter each other, do not jog in lane 1 of the track.  Many tracks encourage this through gates or signs to jog in outside lanes. Even if not, a community track is a treasure for all who use it and a very expensive item to resurface.  If you want to continue accessing your home track, it is best for all to allow lane 1 to wear out as slowly as possible.  Therefore, if you don’t need to use it for timing a workout, don’t.

Again, unless the place is empty or traffic is limited enough to definitely avoid bumping into each other, do not run the opposite direction (clockwise).  If you do for some reason, it is your responsibility to yield to those running counterclockwise.  Likewise, do not ever run clockwise in lane 1, unless you really, really, have the place to yourself.

If passing from behind on a track, always do so to the outside of the person you are passing, particularly if both of you are too out of breath to let them know verbally that you are coming by.  If someone (toddler, random person talking on their cell phone, slouchy teenager, or similar) is standing or otherwise blocking your lane while not running hard themselves, give them a sharp “TRACK!” before you come upon them to give them time to move out of the way.  Likewise, if you accidentally are daydreaming or forget where you are and hear “TRACK!” while standing in a particular lane, it is your responsibility to get out of the way immediately as you would hope another would do for you.

Fluid stations

Do not cut off other runners in a crazy diagonal direction to get fluid.  Fluid stations are often areas with slippery footing, and race-ending injuries can occur even when best intentions are met with poor geometry.  Prior to the station, merge as you can so all runners can get a clean shot at the drinks without banging into each other.  If you need to stop and consume whatever it is you picked up, do so AFTER you clear the table and out of the main line of travel.

Drafting

If it is windy, or the road is particularly cambered, runners will often naturally form a single file or thin line as the race stretches out.  However, if it is just you and one other poor runner, by yourselves into the wind for five miles straight, it is bad form to just silently just have them take the brunt of the weather without offering to take turns if evenly matched.  If you are hanging on to the pace for dear life and there is no way you could help, at least acknowledging their help or asking if it is ok for you to run along with them for a bit is far better than just wordlessly breathing down their throat the entire way.

Assorted other Do’s and Don’ts

• Do shake hands with someone you just worked with or competed against for a large portion of the race.
• Do look oncoming runners in the eye and say good morning or hello.  If running by yourself, this can also be a way for others to have remembered you if you go missing on a run.  Sounds scary, but it is true.
• Do not knowingly (when possible) bring meandering children on training wheels or hard to control (even if good natured) dogs to a location where people are running hard for time in narrow confines.  Freak injuries and accidents from this type of thing are more common than you may realize.
• Do wipe down your treadmill in the gym for the next person, even if they aren’t yet present.
• Do not stop short in lane 1 of a busy track or in the middle of a busy bike path if doing timed intervals.  Decelerate by stepping to the side or the inside of the track, or take a glimpse behind you first to make sure no one is immediately on your tail.
• Do not randomly “race” some person you just came upon in the park without exchanging pleasantries at least or acknowledging you are trying to stay with them.
• Do completely clear the finish line of a race before engaging with your watch to check splits, etc.
• Do not keep the beeping function of your GPS device on during a race.  It may not match up with the race markings and quickly becomes a stressor and annoyance for anyone running with you.
• Do not wear headphones unless in a situation where you are sure it is safe for you and others to do so.  If doing so, always keep them at a level where you can still hear the ambient noise around you.

Most importantly, keep it light and try not to take yourself so seriously when situations requiring etiquette occur.  We all put a great deal of effort and time into our running, but most of us do so for the fun, relaxation, and enjoyment of the sport.  Acting in a way that allows your fellow runners the chance to do so as well is the least each of us can do for each other.