Want to Become a Smarter Runner? Here's How to Train with Purpose
Here's a question: Do you understand WHY you're doing the workouts in your training plan?
Not just "because the plan says so." But do you understand what each run and speed play session does? Or how it all comes together to make you a stronger, happier, more confident runner?
Most runners don't. They follow plans, trusting it all magically works out on race day. And when something feels off or doesn't go as planned, they have no idea how to adjust because they never understood how it all works in the first place.
Which is frustrating. Because running isn't as simple as do the work and have the day you worked for.
I wish it did.
But running is hard and complicated.
That's why when you train at BadassLadyGang, we focus on a few things:
We want to help you run smarter by giving you the tools to make informed decisions in training.
We want you making friends! Running is lonely and when you have people to connect with, it feels a lot more fun.
We don't want you leaving anything up to chance. We help our athletes get a little more intentional in training so that regardless of what happens on race day, they can walk away proud of the work they did and what they learned.
When you join our Training Team or participate in a Training Experience, we don't just hand you a plan and say "good luck." Or say, "There's mental tools that will help but you'll figure them out eventually." We walk you through the tools and help you practice becoming a smarter, more confident athlete who understands exactly what you're working towards and how all the pieces play a role in making that dream a reality.
What Does "Smarter Runner" Actually Mean?
A smarter runner isn't necessarily a faster runner (though sometimes that happens). A smarter runner is someone who:
Understands the science behind their training
Why conversational paced runs need to be slow, strong, and steady (and what happens in your body when you run at the right effort level)
What tempo runs actually develop (and why they feel "comfortably uncomfortable" instead of "holding on for dear life")
How interval work expands your aerobic capacity (and why it's not just about suffering and panicking)
How repetition pace intervals build power and efficiency
Why strength training makes you more efficient and injury-resistant
The role of cross training and how to incorporate it
Knows how to adapt when life gets messy
When to push through discomfort vs. when to rest and listen to pain
How to adjust workouts when you're tired, stressed, or short on time
What to do when a workout doesn't go as planned (spoiler: it's not always your fault)
Builds self-efficacy through training
Learns to trust that they can handle hard things
Develops confidence by proving to themselves they're strong and capable
Practices staying calm and centered when things get tough
Finds the fun even when training feels hard
Develops a sense of ease EVEN when things are really tough and struggly
Focuses on process, not just outcomes
Celebrates showing up, not just hitting paces or executing a plan perfectly
Works on mental game skills that translate beyond running (If it's true in your life, it's true in your running)
Understands that who you're becoming matters more than a finish time
Training with Purpose: What You'll Actually Learn
If you've been following a plan that doesn't explain itself, struggling without support, or realizing you need more than just workouts to check off—there's a better way.
Our Training Experiences are built around education, not just execution. Here's what you'll actually learn:
The Science of Getting Stronger
How easy miles build mitochondrial density (your body's energy factories)
Why running slow makes you faster (yes, really)
What happens in your muscles during different types of workouts
How to fuel and hydrate properly so you don't bonk
Building Self-Efficacy
How to stay present when workouts get hard instead of panicking
Practicing accurate self-talk (not the toxic positivity kind—the honest, helpful kind)
Learning to trust your training when your brain starts doubting
Breaking hard efforts into manageable chunks so they feel less overwhelming
Strength Training That Actually Helps
Why runners NEED strength work (it's not optional)
How stronger glutes, hamstrings, and core make you more efficient
Building power that translates to faster running with less effort
Preventing injury by strengthening connective tissues and muscles
Mental Game Skills
How to sit with discomfort instead of catastrophizing
Learning to reframe challenges as opportunities, not threats
Developing mantras and strategies for when things get tough
Finding joy and fun in training, even on hard days
Training Smarter, Not Just Harder
Understanding effort levels and when to push vs. when to ease back
Learning to read your body's signals (fatigue vs. pain vs. just hard work)
How to recover like a professional athlete
Building habits that support your running without burning out
Why This Matters
When you understand HOW training works, everything changes.
You stop second-guessing every workout. You know when to adjust and when to trust the plan. You understand what you're building each day, so even the hard runs feel purposeful instead of pointless.
You develop confidence that doesn't come from hitting a specific pace—it comes from proving to yourself that you can handle hard things, that you can stay calm under pressure, that you're capable of more than you thought.
That confidence? It doesn't disappear when race day doesn't go perfectly. It stays with you in your work, your relationships, your life.
What You Get in a BALG Training Experience
✓ Customized training plan that adapts to YOUR life and goals
✓ Weekly live coaching calls where we break down the science, answer your questions, and troubleshoot together
✓ Weekly access to Coach Kelly for support when you need it most
✓ Training journals with prompts that build mental strength and self-awareness
✓ Strength, mobility, and yoga video libraries designed specifically for runners
✓ Mental game training that teaches you how to handle discomfort, doubt, and hard days
✓ A community of women who are learning alongside you and supporting each other every step of the way
This isn't just a training plan. It's an education in becoming a smarter, stronger, more confident athlete.
Ready to Train Smarter?
The difference between following a plan blindly and understanding what you're building? One leaves you confused and frustrated. The other leaves you confident and capable.
Whether you're training for a 5K, 10K, half marathon, or marathon, our Training Experiences are designed to help you understand the WHY behind every workout so you can show up with confidence and purpose.
Learn more about our upcoming Training Experiences and find the right fit for your goals.
Let's build something that lasts way beyond race day.
Already on the BALG Training Team? All of our training experiences are included in your membership. Fill out the running plan request form and check your Final Surge for your customized plan, then join the weekly coaching calls in the training experience feeds.
