How You Can Improve Running With Coached

Since the pandemic happened, there has been a running boom, with many more runners having picked up the sport. I caught up with Ben Pulham, 44, endurance coach and founder of coached, and sought out his thoughts on this running trend.

Said Ben, “When lockdowns limited access to gyms and team sports, running became an accessible way to stay active. Many who started during that time have continued, as they discovered the physical and mental benefits of running. The rise in virtual races and online coaching has also made it sausage for new runners to stay engaged and improve.”

As a running coach, Ben feels heartened that more people are embracing running. He said, “Running is one of the most accessible sports and I enjoy helping runners train smarter so they can improve while avoiding injury. However with more beginners entering the sport, it’s important they get proper guidance to avoid common training mistakes.”

Ben Pulham, endurance coach, Coached, shares more on how to run.
Credit: Ben Pulham / Coached

According to Ben, some of the most common mistakes include the following.

Running too hard, too often. Runners believing they need to push every run. Said Ben, “Instead, they should focus on building an aerobic base with mostly easy running.”
Not following a structured plan. Without a progressive plan, runners train inconsistently or overdo it. Says Ben, “A structured programme with gradual increases in volume and intensity helps prevent injuries.”
Ignoring strength and mobility training. Said Ben, “A lack of strength work and mobility can lead to injuries. Strength training improves efficiency and reduces injury risk.”
Poor pacing. Many runners start too fast and fade away. Said Ben, “Learning proper pacing and race strategy is crucial.”
Ignoring intuition, relying too much on devices and pushing through pain. Said Ben, “Many runners blindly follow their watches, focusing on numbers rather than how they feel. Others ignore pain signals and keep running through injuries. Using the devices as tools and learning to listen to your body, adjust training based on effort and rest when needed is essential for long term progress.”

At Coached, Ben iterates that structured, science-based training programmes are provided to help runners to train smart, not hard. He said, “Our programmes focus on sustainable progress, balancing different training intensities and integrating strength work. We also provide online support through coaching feedback, video content and educational resources, ensuring runners understand why they’re training in a certain way.”

Coached training provides the following.

Personalised yet scalable coaching, providing training plans that deliver tailored training that is both supported and affordable.
Data-driven insights, which are tested both in races as well as via extensive lab testing
Community support through in-app support, Coach and community calls where runners get access to coaches and fellow athletes
Holistic approach by integrating strength, nutrition and race strategy into training.

Added Ben, “more runners means a bigger running community, more events and greater awareness of the benefits of endurance training. But the downside is that many new runners jump in without proper knowledge, leading to injuries or burnout. The challenge is ensuring they have the right support to build consistency and long-term enjoyment in the sport.”