As coaches, we spend so much time focusing on the well-being of our athletes that it can be easy to ignore our own. However, like all professionals, prioritising our own well-being is essential if we want to remain effective and have longevity in our coaching career. Our roles as coaches are very multi-faceted (see the “What is a coach” section for more details), and can be mentally, emotionally, and even physically taxing. If not managed properly, this can lead to stress and burnout. So, let’s take a look at some key strategies we can incorporate to manage our well-being.
Diet and Exercise
Chances are that you were, or still are, a runner. You probably know a lot about what it takes to put together a training-plan, how to recover well, and what good sports nutrition looks like. But, are you implementing that knowledge in your own life? It’s OK if you’re not an elite athlete, but it’s important to stay fit and healthy, and have your own goals and hobbies outside of your coaching role. Going through a similar process (though not necessarily exactly the same) as your athletes will also demonstrate that you practise what you preach (and that may enhance your credibility)!
Support Networks
Your support networks do exactly that – they support you. Going it alone is a short-cut to burnout for most people, so do yourself a favour and spread the load. These networks can include other coaches and colleagues, mentors, friends and family. Having a supportive community around you provides a means to share experiences, seek advice, and receive emotional support during challenging times. So, chat to other coaches and join any coaching communities (either online or in person) so you can exchange ideas, discuss challenges you’re facing (chances are that your problems aren’t unique!), and give back to that community by offering mutual support (helping others can help you!). This may extend to having a more experienced coach as a mentor that can offer you guidance, perspective, and encouragement. Through their experience, they may be able to see the warning signs that you are burning out before you start to notice them yourself. Most importantly though, maintaining healthy connections with your loved ones is crucial to recharge and maintain perspective. Spending quality time with family and friends can provide emotional support, relaxation, and a sense of belonging.
Mindfulness
Mindfulness involves paying attention to the present moment with openness, curiosity, and acceptance. Incorporating mindfulness practices into your daily routine can help you manage stress, enhance focus, and cultivate resilience. You’ve probably already heard of mindful breathing. While it may feel a world away from trail and ultramarathon running, taking a few minutes each day to simply focus on the sensations of breathing in and out, can help reduce stress and help you regain focus by bringing awareness to the present moment. By developing mindfulness skills through breathing exercises, you can potentially progress to mindful movement. Traditionally this involves practices like yoga, tai chi, or walking, but can also be applied to running. Being present and non-judgmentally scanning your body and feeling the way it is moving can help you connect with your body, release tension, and cultivate a sense of well-being. Finally, you can progress to even coaching mindfully. There are times as coach where you must look to the past (e.g., assessing an athlete’s previous training) or to the future (e.g., when discussing upcoming races or planning future training). But, staying present while you are with an athlete (e.g., during a training session) can help you better connect with your athletes and respond quickly to any challenges as they arise (e.g., by not letting your mind wander, you may be able to better pick up on subtle cues as the athlete fatigues and their breathing or form changes).
Managing Burnout
Burnout is a significant concern for trail and ultramarathon coaches due to the demanding nature of our work, high expectations (both from ourselves and others), and our emotional investment in our athletes’ success. Recognising the signs of burnout and implementing strategies to prevent or address it is essential for our well-being. We should establish clear boundaries between work and personal life to prevent burnout. This may involve setting specific work hours, prioritising self-care activities, and learning to say ‘no’ to additional commitments when necessary (or as sub-2hr marathon runner, Eluid Kipchoge, calls it, taking your ‘vitamin N’). While self-care practices may involve running (as discussed in the diet and exercise section above), it can be healthy to have other interests (either sporting or outside of sport) as a means of relaxation. Adequate sleep and relaxation techniques (e.g., meditation, reading, socialising) will help you recharge both physically and mentally. Making time for activities that bring you joy and fulfilment outside of coaching is essential for maintaining your overall well-being. Don’t let coaching become your sole identity – you are a well-rounded human being!
When necessary, it’s important to seek help. That may mean reaching out to your support network (see above), or in some cases it may require a mental health professional. Talking openly about challenges, seeking guidance, and accessing resources for stress management can prevent burnout and promote resilience.
In conclusion, by building and maintaining support networks, implementing strategies for managing burnout, and incorporating mindfulness practices into our daily routine, coaches can cultivate resilience, enhance our coaching effectiveness, and maintain a healthy work-life balance. Prioritising well-being not only benefits coaches personally, but also positively impacts our athletes and the overall trail and ultramarathon community. By fostering a culture of well-being within the coaching profession, we can create healthier and more sustainable coaching practices that promote both personal and athletic success.
Take-aways
- Coaching is a demanding profession, so it’s important that we recognise this and manage our own well-being (and not just our athletes’).
- You know a lot about diet, exercise, and recovery, so apply some of that knowledge to yourself.
- Build and maintain healthy support networks – that can include other coaches, mentors, friends, and family.
- Practice mindfulness. Start off with mindful breathing and try to progress to mindful movement and mindful coaching.
- While prevention is better than a cure, still be ready to recognise if/when you are displaying any signs of burnout. If you are, then seek help and focus on areas of your life outside of coaching.