As you are starting to train for your next cross country season, racing season or fall marathon, you probably ask yourself, “Am I ready?”. After 4 decades of coaching I have found that the best way to answer that question is to make a list.   In the spirit of David Letterman, here is my top 10  list for making sure my athletes are ready to train.  This list can apply to any type of training: weight, cycling, basketball, football, throwing, etc and can apply to life.

1. Motivation.  What is your motivation?  Is it a big PR, conference championship, team unity, individual awards, get healthier for your family, increase fitness, qualify for Boston, etc.  Doesn’t matter what it is, make is purposeful and your battle cry.  Make a sign or put in a daily reminder in your phone of what your motivation/goal is and have it as a daily reminder.   Let those in your support system know your motivation.  They will motivate you.  
2. Strength training.  Have you incorporated strength training into your plan?  If not, you need to adjust your plan to include it. Strength training benefits running by increasing power and speed through improved muscular strength and explosiveness. It also plays a crucial role in injury prevention by strengthening muscles and enhancing stability, reducing the risk of common running-related injuries. Incorporating targeted strength training exercises into your routine can significantly improve your running performance and contribute to a more efficient, faster, and injury-resistant stride.   Least case scenario two days of core strength training and two days of strength training.  If you are unable to or have access to weight training, incorporate a body weight training plan. 
3. Mental plan.  Do a self evaluation on your mental strength.  When putting together your running plan, also put together your mental Plan.  By integrating mental preparation and goal setting into your running plan, you can enhance your focus, motivation, and overall enjoyment of the sport.  The plan should include visualizations: Spend time visualizing yourself successfully completing your training runs, races, or reaching your goals.  Also, include self Encourage yourself, acknowledge your progress, and remind yourself of your capabilities. Positive self-talk can boost confidence, reduce anxiety, and help you stay motivated during challenging moments.   Incorporate mindfulness and relaxation practices:  Techniques such as deep breathing exercises, meditation, or yoga can help reduce stress, improve focus, and enhance your overall mental well-being. These practices can also assist in managing pre-race jitters or performance anxiety.  Plan to learn from setbacks, also. 
4. Schedule.  Assess your schedule and make sure you have time to dedicate to training.  Then schedule your runs/workouts as if you were planning your classes or workday.  Pencil in the times for your workout.  Do on a weekly basis if you can.  By scheduling your runs you will see several benefits to your training process.  You will integrate accountability, allow you to effectively manage your time, help you establish a consistent routine, allow you to avoid overtraining and burnout through scheduling rest and recovery, will help give runs appropriate priority and brings overall organization to your running routine. 
5. What to do different in order to become a better/faster runner. Take time to identify what may help you in this regard.  The best way is to seek guidance from a coach or experienced  runner.  Areas that can be addressed are consistent training, proper form, cross training, strength training, improving in the area of warm up and flexibility, focus on rest and recovery, gaining more understanding on why you are doing certain workouts, and the list goes on.  
6. Injury Inventory.  Assessing your body’s condition helps you tailor your running plan to your specific needs. It allows you to make appropriate modifications based on your injury history or areas of vulnerability. For example, if you have a history of knee pain, you can incorporate exercises to strengthen the muscles around the knee or include cross-training activities that reduce impact. By customizing your running plan, you can minimize the chances of re-injury and optimize your training experience.  And alway when in doubt check with a professional. 
7. Support. Do you have your training squad in place. They are a key tool to your success.  Teammates, family and friends will help you reach your goals.  Make them aware of your goals, so they can be part of the journey.  Surround yourself with a supportive network of family, friends, or fellow runners who understand and share your passion for running. Share your goals and challenges with them, seek their encouragement, and celebrate milestones together. Having a support network can provide motivation, accountability, and a sense of camaraderie.
8. Rewards. Rewarding yourself doing the training process is a great way to stay motivated and acknowledge your progress.  Here are some ideas:  Set specific milestones and rewards for when you achieve them, throw in a rest and relaxation day for a reward after a successful cycle, throw in a fun cross training in lieu of a run and still maintain fitness, treat yourself with something you love after a great week or workout, dessert, a movie, a massage or group outing can be a great motivational reward.  Remember, rewards should be meaningful to you and aligned with your personal preferences. They should provide motivation, satisfaction, and a sense of accomplishment. Choose rewards that inspire and excite you, reinforcing the positive aspects of your training and helping you stay committed to your running goals.
9. Patience.  Patience is a key component to your training journey, it is essential to understating as progress may not be linear and that there will be ups and downs along the way.  Patience is necessary to avoid pushing yourself too hard too soon, which can lead to injuries or burnout. Patience is crucial in following a structured training plan that includes proper rest days and gradually increasing the training load, allowing your body to adapt and become stronger while minimizing the risk of injury.  Running efficiently and with good form is a skill that requires practice and patience. Developing proper running mechanics, such as stride length, cadence, and foot strike, takes time and consistent effort. Rushing through the process can lead to inefficient movement patterns, which can impact your performance and increase the risk of injury. Patience plays a crucial role in developing mental resilience and discipline. It teaches you to stay committed to your training plan, push through discomfort, and maintain a positive mindset during setbacks or plateaus.
10. Have/Get a coach. A running coach is vital for a runner’s success due to their expertise in designing personalized training plans, providing guidance on technique and strategy, and offering support, motivation, and accountability. With a coach’s knowledge and mentorship, runners can optimize their training, avoid common pitfalls, and develop the mental fortitude necessary for achieving their goals. A coach serves as a valuable resource, helping runners navigate the complexities of training, unlocking their potential, and propelling them towards success.  Even coaching for as long as I have, I find a need a coach for my training to motivate and create accountability.  Even Michael Jordan had to be reminded, to bend his knees at the foul line, by his coach when the championship was on the line.  

This is a big list and each individual is unique and has unique goals.  This is just a guide that can be manipulated to meet your abilities, goals and time commitment.  I can only hope that this in some way can help you with your journey.  I hate to beat a dead horse but, if you’re unsure about your readiness, consulting with a running coach can provide valuable insight and guidance based on your specific circumstances and goals.