"What you do every day matters more than what you do once in a while.”
"What you do every day matters more than what you do once in a while.”
Run Coaching Services
With both a science and a design background, I study, understand, then utilize a variety of evidence-based training methodologies (Daniels, MAF, Lydiard, etc.) to develop one or more aspects of your running. Running is a process, and I like to break down the holistic picture into five main components.
1. Form (Biomechanics) and Running Economy – How the “chassis” works (i.e how we move and how efficiently we can move at a given speed)
2. Heart and Lungs (Cardiovascular system) – The pump system that processes and delivers the energy throughout the chassis
3. Skeleton/Muscles (Skeletomuscular) – The components that make the chassis
4. Nutrition – The fuel that powers the chassis
5. Mental – The race car is only as sharp as its driver
I like to start from where you are at versus where you want to be, to encourage consistency and prevent injuries. My general philosophy focuses on first developing your aerobic base, through volume and easy running, as well as your running economy, through strides. After base- and economy-building, we then sharpen and focus, with workouts and race strategies, based on your goals.
One last thing - I do not claim to have all the answers, if any. This will be a process and we may not get it right from the start but I have ideas, understandings and can provide a myriad of options so that we can embrace the learning process and explore what works best for YOU.
1. Form (Biomechanics) and Running Economy – How the “chassis” works (i.e how we move and how efficiently we can move at a given speed)
2. Heart and Lungs (Cardiovascular system) – The pump system that processes and delivers the energy throughout the chassis
3. Skeleton/Muscles (Skeletomuscular) – The components that make the chassis
4. Nutrition – The fuel that powers the chassis
5. Mental – The race car is only as sharp as its driver
I like to start from where you are at versus where you want to be, to encourage consistency and prevent injuries. My general philosophy focuses on first developing your aerobic base, through volume and easy running, as well as your running economy, through strides. After base- and economy-building, we then sharpen and focus, with workouts and race strategies, based on your goals.
One last thing - I do not claim to have all the answers, if any. This will be a process and we may not get it right from the start but I have ideas, understandings and can provide a myriad of options so that we can embrace the learning process and explore what works best for YOU.
Personalized Training PlansEvery program starts with an in-depth questionnaire so that I can get to know you, where I ask about your training/racing/injury history, short and long term goals, schedule, as well as general lifestyle, health and wellness.
The training program will be tailored to your individual circumstances and you will have unlimited access to me for advice/feedback. Monthly - $100 (While I absolutely appreciate the full compensation, I also understand that not everyone can afford it so I do offer a sliding scale option. Please reach out to me so we can discuss.) |
Hourly ConsultationTraining getting derailed by life? Questioning your race Prep? Just want someone to bounce ideas off? Reach out and get in touch! For those not looking for a training plan but would like someone to discuss training/running with. (Skype, phone, Google Hangouts, in-person (if available) etc.)
$50/hour |
Basic Form/Gait AnalysisBasic in-person running gait assessment, using video technology, to assess any imbalances, form deficiencies or areas for improvement (will usually include drills for improving motor skills and neuromuscular coordination). (currently in Louisville, KY area only)
1 1/2 hour - $75 For each follow-up 1-hr session, $50 |
The three ways I provide value and offer a competitive advantage are:
1) my creative adaptability,
2) my integration of evidence-based fitness experiences, especially my NASM personal training certification and my NASM Corrective Exercise Specialization (CES); and
3) my belief in empowerment through education.
With regards to my adaptability, I can create personalized training plans for the first-time 5K or marathon runner to someone who wants to qualify for Boston or run hundred-milers. Running is a part of life and I can give recommendations on how to adjust goals or training plans, in order to deal with life, be it trying to incorporate other activities or random work schedules that change from week to week. I can be as hands-on or hands-off as you want. With the power of knowledge, comes the freedom to be creative. Once it is understood what each of the individual pieces do and how they fit together, the coach can then become a designer to build the best programs with the pieces that he/she knows.
Secondly, I strive to understand and integrate multiple modalities of fitness training, ranging from resistance training to corrective exercises to foam-rolling and stretching techniques. Runners often have a high injury rate compared to other sports and this has driven me to understand and learn how various techniques are most effective in preventing and recovering from injury through the NASM-CES program. By delving deep and truly understanding how the human body works and how each technique works, I am able to offer additional service value to runners as compared to the standard running coach. I believe this is one of my main competitive advantages as an integrated running coach. I can develop comprehensive, holistic programs that not only focus on how to run your best but also integrates strength training and flexibility training so that you can reduce the risk of injury, recover faster and run better. More often than not, it is what you do outside of running that helps your running more than running itself.
Lastly, I believe in sharing knowledge with you so that you become empowered to forge your own path after our collaboration. I can give you the knowledge and tools to create and/or adjust your own training plan in the future or just the bare essentials, if you so choose. My ultimate goal is to enable you to have a healthy, long, sustainable relationship with running.
With my years of running experience, covering distances from 5ks to hundred-milers, on trail or on road, achieving a Boston Qualifier, and completing a full Ironman, I have learned a lot about what is needed to set a goal and accomplish it. I would be honored and thrilled to use my talents to help you accomplish your goals, too.
1) my creative adaptability,
2) my integration of evidence-based fitness experiences, especially my NASM personal training certification and my NASM Corrective Exercise Specialization (CES); and
3) my belief in empowerment through education.
With regards to my adaptability, I can create personalized training plans for the first-time 5K or marathon runner to someone who wants to qualify for Boston or run hundred-milers. Running is a part of life and I can give recommendations on how to adjust goals or training plans, in order to deal with life, be it trying to incorporate other activities or random work schedules that change from week to week. I can be as hands-on or hands-off as you want. With the power of knowledge, comes the freedom to be creative. Once it is understood what each of the individual pieces do and how they fit together, the coach can then become a designer to build the best programs with the pieces that he/she knows.
Secondly, I strive to understand and integrate multiple modalities of fitness training, ranging from resistance training to corrective exercises to foam-rolling and stretching techniques. Runners often have a high injury rate compared to other sports and this has driven me to understand and learn how various techniques are most effective in preventing and recovering from injury through the NASM-CES program. By delving deep and truly understanding how the human body works and how each technique works, I am able to offer additional service value to runners as compared to the standard running coach. I believe this is one of my main competitive advantages as an integrated running coach. I can develop comprehensive, holistic programs that not only focus on how to run your best but also integrates strength training and flexibility training so that you can reduce the risk of injury, recover faster and run better. More often than not, it is what you do outside of running that helps your running more than running itself.
Lastly, I believe in sharing knowledge with you so that you become empowered to forge your own path after our collaboration. I can give you the knowledge and tools to create and/or adjust your own training plan in the future or just the bare essentials, if you so choose. My ultimate goal is to enable you to have a healthy, long, sustainable relationship with running.
With my years of running experience, covering distances from 5ks to hundred-milers, on trail or on road, achieving a Boston Qualifier, and completing a full Ironman, I have learned a lot about what is needed to set a goal and accomplish it. I would be honored and thrilled to use my talents to help you accomplish your goals, too.
Have a special situation? No Worries!
If you would really like to work with me (that'd be an honor) but have income limitations or have a unique racing/training situation, please do not hesitate to reach out to me! We can try to make it work!
Contact me at chrisneohcoaching@gmail.com or use the contact form below |