Robert D.

I am a USA TRACK and FIELD Certified Running Coach, a certified personal fitness trainer with a degree in Physical Education and a competitive runner. I have been coaching track and field athletes and runners of all ages and fitness levels for the past twenty years, mostly in New York City.

The majority of my clients are adults who are looking to improve their running performances - get faster, increase their endurance, improve their running form etc. - and/or train for an upcoming race or event. I have successfully coached 2 runners to qualify for and run the Boston Marathon; numerous others to complete various other marathons - NYC, Chicago, Richmond, Big Sur, Berlin, Nashville - as well as countless other races of varying distances.

Many runners are frustrated and confused by the overwhelming running information ( and misinformation) and advice available and which of this to follow. Many have experienced running injuries and are seeking ways to avoid them in the future. Many simply want to begin a running program to improve their fitness. I try to accommodate them all.

I base all of my coaching and training plans on current scientific research and not on what I read in Runners World or online. I also don't rely on what has worked for me in my running career because everyone responds differently to training stimulus. Some lean more to the endurance end of the spectrum - they might have a larger percentage of slow twitch muscle fibers - while others, including myself ( I was a sprinter!), lean towards the speed end; they might have a greater percentage of fast twitch muscle fibers.

I try to design an individualized, realistic and comprehensive running plan for each client, one that will allow them to successfully achieve their running and fitness goals.

I have run 4 marathons - 3 NYC Marathons and 1 Marine Corps Marathon - with a 3:09 PR, numerous half-marathons (1:21 PR) and other distances, including a 4:44 Fifth Avenue Mile.

Began running life as a sprinter who considered any distance beyond 400m long distance. Multiple hamstring strains forced me to consider alternatives - distance running for someone with a preponderance of anaerobic fast twitch muscles.

Most of my training sessions begin with an active warm-up, some dynamic technique drills and fast-paced strides. All this prepares the body to perform optimally by increasing blood flow to the muscles, raising core body temperature and stimulating the neuromuscular system. They all end with an active cool down of 5 - 10 minutes and a comprehensive stretching routine.

I have a thorough understanding of biomechanics and try to relate the importance of proper running form - within reason - to the client in order to improve running efficiency and even running economy.

I also stress the importance of running-specific strength training that addresses muscle weakness and imbalance, explosive strength training such as plyometric and "plyometric-like" exercises (developing increased force production upon foot strike will enhance speed) and all-around stability improvement which can help to decrease the likelihood of injuries. I speak from experience. There is nothing worse than losing training time due to injuries.