Do you have a running support team? You probably do, even if you don’t realize it. Maybe you have a friend who you run with. Or a really good physical therapist. People who can support your running, while providing you with motivation and confidence, can all be a part of your support team. Maybe there are other people to add to your team that you haven’t thought about before.
This is a list, in no particular order, of people you can consider having on your running support team. You don’t need to have all of these people as long as you have enough to help you address any challenges you have with running and you feel supported in you running.
How To Build An Effective Running Support Team
Someone to run with
Many runners love having a running buddy or a group to run with. Even if you don’t run with them every day, running with friends can be a great way to stay motivated while training. You can learn alot while running with others too.
A supportive family member
Do you have someone in your family who supports your running? If you have young kids, you may need a supportive spouse to help you out with watching the kids so you can go run. Maybe you just need your partner to be on board with you spending money on races and traveling. If you don’t feel supported in your running by someone in your family, sit them down and try to explain to them the importance of running to you and what you need from them. Sometimes they just don’t know.
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A massage therapist
Some may see this as a luxury; others as a vital part of staying healthy. Finding a good massage therapist can really help you with recovering from your runs and relaxing. Of course, you can always foam roll or use a massage gun at home to work on relaxing your muscles.
A chiropractor
Many runners see chiropractors for maintenance or to help them recover from injuries. They do a lot more than just crack your back! Chiropractors can help address imbalances in your body and use techniques like adjustments, Active Release Technique, cupping, or dry needling to address these issues. Some also offer PT. They make a great addition to your running support team because you can go to them on a regular basis or just as needed.
A physical therapist
Physical therapists aren’t just for when you are injured, although they can be great with helping you recover from an injury. Going to physical therapy can help you stay healthy and prevent injuries. You can learn exercises to do at home as well. Some therapists also offer treatments like soft tissue work or dry needling to help with injuries or injury prevention.
A registred dietitian
If you are struggling with fueling for your runs it may be helpful to work with a dietitian. They can help you make adjustments to your nutrition so that you feel your best on your runs. They may be able to give you ideas related to managing weight, getting more vegetables into your diet, or recovering more effectively from your runs.
A strength coach
Strength training is important for runners, but it’s not always something we are motivated to do. We also may not know what we are doing. There are many classes you can take online or in person to get in your strength training, but it can be really helpful to work with a strength coach if you need a more individualized approach. A good strength training plan will progress you through different exercises while changing the load, reps, rest time, etc and doing this in a strategic way is so beneficial. Without proper training, it’s difficult to know how to do this. I work with Mary from Lift.Run.Perform.
A running coach
Even experienced runners can benefit from working with a running coach. Coaches can bring a different perspective to your training and help you see things that you may not have noticed on your own. A good running coach will also support you in your running and be able to help you work through challenging runs or races. You could also consider having a running coach create an individualized training plan for you if you want your runs to be planned out but you don’t feel like you need the ongoing support and feedback.
A supportive running community
Make sure you have someone to share in your training experiences with! Of course I would recommend the online running and Instagram community. But this could be a Facebook group, a group of real-life friends, or a local running group. It’s nice to have other people to talk to who can relate to the ups and downs of running and training.
As I said, you don’t need to have all of these players on your team, jut enough people to support you physically and emotionally. Running may be a solo sport, but we don’t need to do it alone!
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Do you have a running support team?
Who else do you need to add to your team?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I like this list, Lisa!
I have running buddies and my husband who runs with me and is super supportive.
And of course, this online community where I learn a lot and can share my running experiences.
I wish I had a massage therapist! I should look into that.
I wish I had one too! But they can be kind of expensive to go to regularly. In the past I’ve gone about one time during each of my marathon training cycles.
What a great list! I did a bit of a check list to see who is in my support team – running friends (although I haven’t run with them as much as I would have liked in 2020/2021 – but we still communicate a lot in our WhatsApp running group); supportive partner (it helps that he is a runner too so gets it!), running community (all you guys!), coach on and off, and PT on and off as well. Definitely need more massages, can’t remember the last time I had one! I’ve never been to a chiropractor but have seen one in town. One person that I think we could add to the list would be a podiatrist for those who need it.
That’s great! And yes, a podiatrist is a good idea. I’ve found that when I’ve had problems with my feet that my chiro and could help with those as well.
I love all the ongoing support and encouragement our blogging group provides!!! I’m lucky that my hubby has an interest in fitness, and he often times does runs or races (and an occasional stair workout) with me. We all know my friend, Barb, who loyally rises & shines at 5AM with me on a weekly basis. I would like incorporate a team of professionals (massage therapists, PT’s, chiropractors, etc.) into a rotation of sorts…but have not even started that process.
I used to have more of a professional support team but its so hard to go to them now. I still have a chiropractor but I’ve only gone once in the last year and a half.
I have had all of these at one time or another! Right now, my running buddies are the most important. After that, I would say it’s my massage therapist and Peloton (my current coaches), and I am lucky enough to have a supportive family for my endeavors.
It sounds like you have what you need right now!
Great tips.
I feel very lucky.
I have a great group of running friends. I don’t know what I did before I met them. We run together every Sat.
There are also several local running groups in my area that have group runs during the week esp in the summer. Every one is so friendly and inclusive.
Now that there are races, that is another place to meet people and get support.
I do have a favorite chiro – love her and a great PT.
The only gap is a coach. I’d love to have one but there is the cost and my work schedule. Maybe someday.
Almost forgot, my virtual blogging friends – Love them too.
You have a great team to support your running!
This blogging group has been a tremendous support for me- sooooooo glad to have found you guys <3
Also thinking of working with a strength coach- I'm going to look into the one you mentioned. Thanks for the info!
Sure! Let me know if you have any questions about it!
I did have many of these support personnel until the Pandemic! I’m slowly building it back up.
If I had a nickel for every time I see a runner asking how to fix a certain pain instead of going to physical therapy . . .
I have only been to the chiro once since March 2020, but at least I know they are there if I need them! Yea, PT can be so beneficial and if utilized early enough could probably help to prevent a lot of more serious injuries!
Aw, I love this so much.
I have supportive family and friends, and a PT I love. The rest… not so much. But that’s ok! I still love my little team!
As long as what you have is working for you, that’s great!
I have supportive family and friends. Sometimes my coaching clients become close friends and that feels like a support team also, although I never want to take from them. I have thought about hiring a coach when I venture into ultras!
Ooh I bet a coach would be so helpful for an ultra! Thats great that you have so many supportive people in your life!
One of the first photos I sent from Marathon Monday was to my PT to thank him for giving me the tools to get through marathon training uninjured. Truly part of the support team like we can’t even imagine
It’s awesome that you have such a great PT who helped you stay healthy!