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Got questions?
Do you work with beginners?
Yes! No prior running experience is required. We were all beginners once, and the right kind of support and guidance in those early days of running is so important. As a beginner — or if you’re returning to running after a long break and starting over — personalized coaching will help you get started with a smart and healthy training routine that progresses when you're ready, not before.
Do you include cross-training, strength training or nutrition advice?
All my athletes are advised to add resistance training at least twice a week and expected to log their workouts; if you need the accountability, I'll add the strength days to your plan. Cross-training (i.e. non-running cardio) is something we'll cover on an individual basis; if you wish to include other activities and it makes sense within your goals and schedule, we'll include those too.
I am not a certified personal trainer or nutritionist, and therefore cannot write strength programs or meal plans — however, strength and nutrition are important elements in your overall plan for health and performance, and we'll talk about both. I have a lot of resources to share and can point you in the direction of trusted experts for personalized advice if you need it. I will share suggestions and ideas, and will help you fit running and strength training together. You'll also learn about hydration and mid-run fueling.
What type of runners do you have experience with?
I coach all genders and experience levels from beginner to intermediate, though most of my athletes are women in their 30s through 50s. Their goals range from establishing a consistent running routine to improving their race performances. Many of my clients come to me for help with their next half marathon or marathon, however, not everyone has a race goal. Almost all are looking for long-term improvements in their running and health.
I have plenty of experience coaching:
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runners training for their first race or first time at a new race distance, from 5K to a marathon
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seasoned half marathoners who want to get faster or finish stronger
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one-pace runners looking for speed improvements
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novice and intermediate marathoners
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injury-prone runners
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runners returning from a break (sometimes after a year, sometimes after 20 years!) and looking for consistency and motivation
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runners who need help figuring out a recurring obstacle in their training or racing
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busy runners with full lives who need help balancing it all
What does our communication look like?
We talk a lot, and it starts right from the beginning when we sit down (in person or virtually) for a foundational chat about your goals, future vision and priorities. As you start training, you're expected to share notes about your runs and I'll respond with my feedback. In between, you can reach out with your questions when they arise. We'll schedule regular calls to chat about your progress and review your goals, training focus or any challenges that may come up. You won't be left to figure this out on your own!
When you sign up, you'll get a welcome packet that includes our agreement about communication expectations, my response times, and a user guide for the training app.
What's the investment?
Personal online run coaching costs $150-$200 per month, billed automatically on the same day every month.
Is there a minimum contract?
Results don't come overnight, and I ask that you are prepared to commit to a minimum of three months. However, there's no need to prepay for a package; payments are taken monthly.
What if I get injured or need a break?
A balanced, personalized and adjustable training program will significantly reduce your risk of injury, but it doesn't guarantee injuries will never happen. If you're out of action for up to a few weeks or need to reduce your running, I will adjust your plan and continue to support you in ways that are appropriate for your recovery. If you need to take a longer break from running — be it due to injury, family reasons, or anything else — we can hit pause and resume coaching when you're ready. Your spot on my roster will be guaranteed for a period of time we'll agree on together.
Do you offer coaching in person?
If you’re in or near the SW Portland Metro area (Tigard, Tualatin, Sherwood, Wilsonville, Lake Oswego or SW Portland) I would love to get together in person for our first in-depth meeting. I love sitting down for coffee and chatting face to face, and if you're looking for a running coach near you this is a great option!
Clients have the option of adding supplemental 1:1 coaching sessions (extra fee) if you want to work on your running form, drills, or pacing. I also offer in-person technique sessions that include gait assessment, mobility and running form drills, recommended exercises for your individual needs, and a written report with all the details.
Additionally, I am available to run workshops and clinics for your running group or run club, and to provide training support for corporate wellness or fundraising events. Please contact me to discuss your needs.
Can I just buy a training plan?
Yes, you can! Training plans are available for 8-16 weeks, for any running or race goal. They are completely custom-written for you, based on an extensive questionnaire you fill out. I believe that an effective program needs flexibility, so every plan also includes an email check-in after each 4-week block to see if you have any questions or need to make adjustments. This is a great option for self-motivated runners, those on a budget, and anyone who appreciates a personalized approach but doesn't need ongoing coaching.
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Who am I coached by?
Me, Coach Heini, the founder and owner of Elements Running Education. There is no team of coaches you get handed over to — you’ll know right from the start exactly who you’ll be working with!