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How To Become A Professional Runner
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How To Become A Professional Runner

Becoming a professional runner is an exciting endeavor. Understanding the comprehensive approach to becoming a great pro runner or athlete is crucial for success. This guide gives practical steps and insights tailored to your upcoming running goals with a holistic approach to all the physical aspects, mental health, injury prevention, overall well-being, and vital components to succeed in the competitive sport of professional running. 

In This Running Guide

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Key Takeaways

Consistency is Key: Regular and consistent training is fundamental for improvement and success in professional running.

Holistic Approach: Pay attention not only to physical training but also to mental health, injury prevention, and overall well-being.

Strategic Competitions: Participate in elite competitions strategically, aiming for competitive results to gain recognition as a professional runner.

Build A Strong Foundation For Running

How To Become A Professional Runner
Professional Runner Track Running

Your initial step in becoming a professional runner is to build a strong foundation of fitness, a combination of regular running, endurance building, strength training, and flexibility exercises. 

Here’s a breakdown of this foundational phase:

Regular Running:

  • Begin with a consistent running routine. Start at a manageable distance and gradually increase it over time.
  • Focus on establishing a routine that suits your current fitness level and allows for progressive improvement.
  • Pay attention to your running form and aim for a comfortable and sustainable pace.

Building Endurance:

  • Endurance is crucial for a runner’s success. Gradually increase the duration and intensity of your runs to build cardiovascular endurance.
  • Consider incorporating long runs into your training schedule to challenge and improve your stamina.

Strength Training:

  • Strength training is essential for overall fitness and injury prevention. Include exercises that target key muscle groups used in running, such as legs, core, and upper body.
  • Bodyweight exercises, weightlifting, and functional strength exercises can contribute to better running performance and resilience.

Flexibility Exercises:

  • Flexibility is vital to prevent injuries and improve running efficiency. Incorporate stretching routines into your training regimen.
  • Focus on dynamic stretches before running to warm up muscles, and static stretches afterward to enhance flexibility.

Balanced Training Plan:

  • Design a well-balanced training plan that includes a mix of running, strength training, and flexibility exercises.
  • Gradually increase the intensity and volume of your workouts while allowing for adequate recovery time.

Listen to Your Body:

  • Pay attention to how your body responds to training. Rest and recovery are essential to avoid overtraining and reduce the risk of injuries.
  • If you experience pain or discomfort, address it promptly to prevent long-term issues.

Consistency is Key:

  • Consistency is crucial in the foundational phase. Stick to your training plan and make adjustments as needed.
  • Establishing good habits early on will contribute to long-term success in your running journey.

Building a strong foundation is the fundamental step that sets the stage for more advanced training as you progress towards becoming a professional runner. It lays the groundwork for improved performance, resilience, and a reduced risk of injuries as you move on to more specialized and competitive training phases.

Your Running Training & Planning

Courtesy of Fuelmyrun

Your training phase is a critical component of becoming a professional runner. For this phase, creating a structured training plan to enhance key aspects such as speed, stamina, and running technique helps you get prepared for competitions. It will also be the initial preparation for becoming a pro athlete. 

Here’s a more detailed explanation:

Structured Training Plan:

  • Develop a well-organized training plan that outlines your running schedule, including the types of runs, distances, and intensity levels.
  • Include a mix of workouts to target different aspects of your running performance, such as interval training, tempo runs, and long-distance runs.

Improving Speed:

  • Integrate speed workouts into your training plan to improve your sprinting abilities and overall pace.
  • Examples of speed workouts include interval training, hill sprints, and fartlek runs. These sessions help increase your anaerobic capacity and enhance your ability to run at faster speeds.

Building Stamina:

  • Focus on building endurance and stamina through long-distance runs. Gradually increase the duration of your runs to improve your cardiovascular fitness.
  • Incorporate progression runs, where you gradually increase your pace throughout the run, to challenge your stamina.

Technique Improvement:

  • Work on refining your running technique to optimize efficiency and reduce the risk of injuries.
  • Consider drills and exercises that target proper form, posture, and foot placement. Video analysis or feedback from experienced runners/coaches can help identify areas for improvement.

Consistency in Training:

  • Consistency is key to progress. Stick to your training plan and make adjustments as needed based on your performance and feedback.
  • Regular, structured training sessions contribute to gradual improvements in speed, stamina, and technique.

Consider Hiring a Coach:

  • Hiring a coach can provide personalized guidance tailored to your specific strengths and weaknesses.
  • A coach can create a customized training plan, offer feedback on your technique, and adjust your program based on your progress and goals.

Set and Achieve Goals:

  • Establish clear and realistic short-term and long-term goals. These could include achieving specific race times, improving personal records, or qualifying for elite competitions.
  • Regularly assess your progress and adjust your goals as you advance in your training.


  • Be adaptable in your training plan. Factors such as weather, fatigue, and unexpected circumstances may require adjustments to your schedule or workout intensity.

The training phase is about systematic and progressive improvement. Having a well-structured plan, focusing on speed, stamina, and technique, and considering the guidance of a coach contribute to the development of a professional runner’s skillset and overall performance.

Participate in Running Competitions

Courtesy of Running With Jane

Participating in competitions is a crucial aspect of a runner’s journey towards becoming a professional. 

Here are some preparational guidelines:

Local and Regional Races:

  • Begin by participating in local races within your community or region. These races provide valuable experience and exposure to different types of courses and race environments.
  • Local races are often more accessible and serve as a stepping stone for gaining confidence and understanding the dynamics of competitive running.

Experience and Exposure:

  • Actively seek out opportunities to compete in races of varying sizes and formats. This exposure allows you to gauge your performance against a diverse field of runners.
  • Participating in different races exposes you to various race conditions, terrains, and competition levels, contributing to your overall development as a runner.

Consistent Improvement:

  • Aim for continuous improvement in your race times. Analyze your performance after each race to identify areas for enhancement.
  • Consistent improvement not only boosts your confidence but also signals your commitment to the sport. Track your progress and set realistic goals for each race.

Variety of Distances:

  • Compete in a variety of race distances, ranging from shorter sprints to longer distances like half marathons or marathons.
  • Racing at different distances helps you discover your strengths and preferences. It also diversifies your training, contributing to overall fitness and versatility.

Race Strategy:

  • Develop race strategies based on the specific challenges posed by each distance. Understand pacing, nutrition, and mental strategies relevant to the length of the race.
  • Learning how to manage different race scenarios and conditions is crucial for long-term success.

Networking and Recognition:

  • Use race events as opportunities to network with fellow runners, coaches, and event organizers. Building connections within the running community can open doors to sponsorships and support.
  • Consistent participation in races can lead to recognition within the running community, creating a positive reputation as a dedicated and competitive athlete.

Adaptability to Race Conditions:

  • Adapt to different race conditions, including weather, terrain, and competition levels. This adaptability is a valuable skill that comes with diverse race experiences.
  • Learn to adjust your race strategy based on external factors to maximize your performance.

Participating in competitions is a hands-on approach to developing as a runner. It provides real-world experiences, fosters adaptability, and offers opportunities for exposure and recognition within the running community. Consistent involvement in races contributes significantly to your growth as a competitive and skilled runner.

Join a Running Club

Courtesy of he Running Channel

Joining one or more local running clubs is a pivotal step in most runners’ journeys to becoming professional runners, offering both a supportive community and valuable networking opportunities. 

Here’s some more actional inputs:

Supportive Community:

  • Running clubs create a supportive and motivating environment for runners at all levels. Being part of a community of like-minded individuals fosters camaraderie and shared enthusiasm for the sport.
  • The encouragement and shared experiences within a running club can positively impact your training and overall well-being.

Access to Experienced Runners and Coaches:

  • Running clubs often have experienced runners and coaches as members. This provides you with access to valuable insights, training tips, and mentorship from individuals who have navigated the challenges of competitive running.
  • Learning from experienced members can contribute to your growth as a runner and help you avoid common pitfalls.

Structured Training Sessions:

  • Many running clubs organize structured training sessions, which can include group runs, speed workouts, and other training activities.
  • Participating in these organized sessions allows you to benefit from group dynamics, receive immediate feedback, and challenge yourself alongside other motivated runners.

Motivation and Accountability:

  • Being part of a running club creates a sense of accountability. Knowing that you have a community of fellow runners expecting your participation can motivate you to stay consistent with your training.
  • Group runs and shared goals can boost your motivation and make the training process more enjoyable.

Networking Opportunities:

  • Joining a running club expands your network within the running community. Networking can lead to valuable connections, including potential sponsors, event organizers, and other athletes.
  • Building relationships within the running community can open doors to opportunities for sponsorships, collaboration on events, and access to resources.

Race Support:

  • Running clubs often provide support during races, whether through organized cheer squads, aid stations, or strategic race planning.
  • The collective presence of a running club at races can create a sense of unity and shared achievement.

Opportunities for Sponsorships:

  • Through networking within the running community, you may come across opportunities for sponsorships from local businesses, sports brands, or running organizations.
  • Sponsors within the running community may provide financial support, gear, or other resources to aid in your development as a competitive runner.

Social Aspect:

  • Beyond the training benefits, running clubs offer a social aspect where you can form friendships with individuals who share your passion for running.
  • The social component of a running club adds a layer of enjoyment to the overall running experience.

Joining a running club provides a supportive environment, access to experienced individuals, and networking opportunities that can significantly enhance your running journey. The community aspect and shared resources within a running club contribute to both personal and athletic development.

Invest In A Running Coach

Courtesy of Anna Gevirtz

Seeking the guidance of a running coach is a crucial element in your running journey toward improvement and achieving your professional status as a runner. 

Here are some of the most useful benefits of finding a running coach.

Personalized Training Plans:

  • A coach can create a personalized training plan tailored to your specific needs, goals, and current fitness level.
  • The training plan is designed to optimize your strengths, address weaknesses, and ensure a balanced approach to building speed, stamina, and overall endurance.

Technical Improvement:

  • Coaches offer expertise in running technique. They can analyze your form, identify areas for improvement, and provide targeted drills and exercises to enhance your running mechanics.
  • Technique improvement not only contributes to better performance but also helps prevent injuries associated with improper form.

Guidance on Nutrition:

  • Coaches often provide valuable guidance on nutrition, helping you develop a balanced diet that supports your training and enhances recovery.
  • Proper nutrition is essential for fueling your runs, optimizing performance, and aiding in recovery after intense training sessions or races.

Recovery Strategies:

  • Coaches can advise on effective recovery strategies to prevent burnout and reduce the risk of injuries.
  • Understanding proper rest, sleep, and active recovery techniques is crucial for maintaining peak physical condition and sustaining long-term training consistency.

Goal Setting and Monitoring:

  • Coaches assist in setting realistic and achievable goals based on your aspirations and current capabilities.
  • Regular monitoring and assessment of your progress allow coaches to make necessary adjustments to the training plan, ensuring continuous improvement.

Motivation and Accountability:

  • Having a coach provides an additional layer of motivation and accountability. Knowing that someone is tracking your progress and offering guidance can boost your commitment to training.
  • Coaches can provide encouragement during challenging periods and celebrate achievements, fostering a positive mindset.

Individualized Feedback:

  • Coaches offer individualized feedback on your performance, helping you understand your strengths and areas that need improvement.
  • Constructive feedback is essential for refining your skills, adapting your training plan, and overcoming hurdles in your running journey.

Experience and Expertise:

  • Coaches bring a wealth of experience and expertise to the table. Their knowledge of training methodologies, race strategies, and the nuances of competitive running can significantly accelerate your development as a runner.

In summary, having a coach provides a personalized and expert-driven approach to training, technique improvement, and overall development. The guidance of a coach is instrumental in maximizing your potential, minimizing the risk of injuries, and navigating the complexities of becoming a professional runner.


Running education is crucial for most runners to keep continuous improvement and a better overall performance. Here are some of the most important benefits that help even the most experienced runners gain a competitive advantage.

Latest Training Methods:

  • Stay updated on the latest advancements in training methodologies specific to running. This includes understanding various training plans, workout structures, and periodization techniques.
  • Incorporate proven and innovative training methods into your routine to keep your workouts effective and aligned with current best practices.

Sports Science Insights:

  • Stay informed about developments in sports science related to running. This includes knowledge about biomechanics, physiology, and other scientific aspects influencing performance.
  • Understanding sports science insights can help you make informed decisions about your training, recovery, and injury prevention strategies.

Nutritional Knowledge:

  • Keep abreast of the latest research and recommendations in sports nutrition. Understand how different nutrients contribute to energy levels, recovery, and overall health.
  • Tailor your diet based on the latest nutritional knowledge to support your training goals and optimize your performance.

Injury Prevention Strategies:

  • Stay educated on injury prevention strategies. This includes knowledge about common running injuries, their causes, and effective prevention methods.
  • Implement preventive measures in your training routine to reduce the risk of injuries and ensure long-term athletic sustainability.

Recovery Techniques:

  • Explore and learn about various recovery techniques. Stay informed about new trends and research in recovery methods, including techniques such as foam rolling, compression therapy, and other modalities.
  • Incorporate effective recovery practices into your routine to promote optimal recovery after intense training sessions or competitions.

Performance Tracking Tools:

  • Familiarize yourself with performance tracking tools and technology. This may include wearable devices, apps, or other tools that provide insights into your training metrics, sleep patterns, and overall health.
  • Use these tools to analyze your performance, identify patterns, and make data-driven decisions to enhance your training plan.

Training Literature and Resources:

  • Read running-related literature and resources regularly. This can include books, articles, and scientific journals that provide in-depth knowledge on training principles, mental strategies, and success stories from accomplished runners.
  • Continuous learning from reputable sources expands your understanding of the sport and allows you to integrate valuable insights into your training philosophy.

Seek Guidance from Experts:

  • Attend workshops, seminars, or webinars hosted by experts in the field of running. Engaging with experienced coaches, sports scientists, and nutritionists can provide valuable insights and perspectives.
  • Networking with experts allows you to access cutting-edge information and gain a deeper understanding of the intricacies of running.

Staying educated about the latest trends, research, and insights in running contributes significantly to your overall performance. Continuous learning enhances your ability to make better decisions, adapt to evolving training practices, and maintain a proactive approach to your running journey.

Secure Sponsorship

Courtesy of megsquats

Securing sponsorships is also an essential step for a professional runner, offering financial support, gear, and additional resources. 

Here are a few guidelines for acquiring sponsorships:

Recognition and Exposure:

  • To attract sponsorships, focus on gaining recognition within the running community and beyond. This recognition may come from notable race performances, community involvement, or a strong social media presence.
  • Engage in races, events, and activities that increase your visibility and contribute to building a positive reputation.

Build a Brand Identity:

  • Develop a personal brand identity as a runner. This includes showcasing your values, personality, and unique story. A strong and relatable brand can make you more appealing to potential sponsors.
  • Use social media platforms to share your journey, training insights, and behind-the-scenes moments to connect with your audience.

Create a Professional Portfolio:

  • Assemble a professional portfolio that highlights your achievements, race results, and any media coverage you’ve received. Include information about your training regimen, community involvement, and future goals.
  • A well-documented portfolio serves as a tool to showcase your potential value to sponsors.

Research Potential Sponsors:

  • Identify sports brands, local businesses, and running organizations that align with your values and goals. Research their sponsorship programs and criteria for supporting athletes.
  • Tailor your sponsorship proposals to demonstrate how you can contribute to the sponsor’s brand and objectives.

Effective Communication:

  • Develop effective communication skills to articulate your value proposition to potential sponsors. Clearly express how their support will benefit both you as an athlete and them as a sponsor.
  • Highlight the exposure they can gain through your participation in races, events, and your presence on social media platforms.

Engage with the Community:

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  • Sponsorships are often influenced by community engagement. Participate in events, collaborate with local businesses, and actively support causes relevant to the community.
  • Demonstrating your commitment to community involvement can make you more attractive to sponsors seeking positive brand ambassadors.

Negotiate Win-Win Partnerships:

  • When approaching sponsors, focus on creating mutually beneficial partnerships. Consider what you can offer in return, such as social media promotion, event appearances, or other forms of exposure.
  • Negotiate terms that align with both your needs as an athlete and the sponsor’s marketing objectives.

Showcase Return on Investment (ROI):

  • Provide evidence of the return on investment sponsors can expect. This may include metrics such as increased brand visibility, engagement on social media, and positive public relations.
  • Demonstrating the tangible benefits sponsors can gain enhances your credibility and negotiation position.

Securing sponsorships involves building a recognizable brand, effectively communicating your value, and creating mutually beneficial partnerships. As you gain recognition, strategically approach potential sponsors who align with your values and goals, and showcase how their support can contribute to your success as a professional runner.

Participate in Elite Running Competitions

Courtesy of Emma Abrahamson

To be recognized as a professional runner, aim to participate in elite competitions and achieve competitive results. Participating in elite competitions is a pivotal step for a runner seeking recognition as a professional athlete. 

Here are a few practical steps and benefits:

Selection of Elite Competitions:

  • Identify and target elite competitions that align with your distance specialization and overall running goals.
  • Elite competitions often include prestigious races, national championships, and events where top-tier athletes gather.

Qualification Standards:

  • Understand the qualification standards for elite competitions. These standards may include specific race times, rankings, or other performance criteria that runners must meet to be eligible.
  • Work towards achieving and surpassing the necessary qualification standards to secure a spot in elite fields.

Strategic Race Planning:

  • Develop a strategic race plan for elite competitions. This includes understanding the course, competition, and pacing strategies specific to the event.
  • Tailor your training leading up to the competition to address the unique challenges it presents.

Competitive Results:

  • Aim for competitive results in elite competitions. This involves not only participating but consistently achieving strong performances against top-level competition.
  • Competitive results serve as a tangible demonstration of your abilities and contribute to your recognition within the running community.

National and International Exposure:

  • Elite competitions often attract media coverage, providing an opportunity for national and international exposure.
  • Use these platforms to showcase your talent, build your personal brand, and increase your visibility within the running community and beyond.

Networking Opportunities:

  • Participating in elite competitions exposes you to other accomplished runners, coaches, and key figures in the running world.
  • Networking during these events can open doors to sponsorships, collaborations, and connections that contribute to your professional development.

Consistency in Elite Participation:

  • Consistency is key in participating in elite competitions. Regularly competing at a high level establishes your presence as a serious and committed professional runner.
  • Consistent participation contributes to your overall ranking and recognition within the competitive running landscape.

Adaptability to Elite Environment:

  • Elite competitions often have a different atmosphere, higher competition intensity, and unique logistical considerations.
  • Develop adaptability to thrive in the elite environment, including managing race-day pressure, handling pre-race rituals, and optimizing recovery strategies.

Participating in elite competitions is a vital component of establishing oneself as a professional runner. It involves strategic race planning, achieving competitive results, and leveraging the exposure and networking opportunities provided by these prestigious events. 

Consistent participation in elite competitions contributes to your recognition and credibility within the competitive running community.

Maintain Physical and Mental Health

Courtesy of Running With Jane

Maintaining physical and mental health is crucial for a professional runner’s overall well-being and success. Here are a few guiding principles:

Prioritize Rest and Recovery:

  • Adequate rest is essential for recovery and performance optimization. Ensure you incorporate rest days into your training schedule to allow your body to recover.
  • Prioritize quality sleep, as it plays a key role in physical and mental recovery. Establish consistent sleep patterns to support your overall health.

Injury Prevention:

  • Implement injury prevention strategies, including proper warm-ups, cool-downs, and stretching routines.
  • Pay attention to any signs of fatigue or discomfort and address them promptly. Regular strength training and cross-training can contribute to overall resilience and reduce the risk of overuse injuries.

Nutrition for Recovery:

  • Nutrition plays a crucial role in recovery. Consume a balanced diet with an emphasis on nutrients that support muscle recovery, immune function, and overall well-being.
  • Stay hydrated and consider consulting with a nutritionist to tailor your diet to the demands of your training and competition schedule.

Mental Resilience:

  • Develop mental resilience to navigate the challenges of competition. Mental toughness is crucial for overcoming setbacks, handling pressure, and maintaining focus during races.
  • Practice visualization techniques, positive self-talk, and mindfulness to enhance your mental resilience and confidence.

Coping Strategies:

  • Identify and develop coping strategies to manage stress and anxiety associated with competition.
  • Engage in activities outside of running that provide relaxation and enjoyment. This could include hobbies, meditation, or spending time with friends and family.

Professional Support:

  • Consider seeking professional support from sports psychologists or mental health professionals who specialize in working with athletes.
  • Discussing mental health openly and seeking guidance can help you develop coping mechanisms and strategies tailored to your individual needs.

Balancing Training and Recovery:

  • Find a balance between training intensity and recovery. Overtraining can lead to burnout, increased injury risk, and compromised performance.
  • Listen to your body and adjust your training plan as needed to ensure a sustainable and healthy approach to your running career.

Periodization of Training:

  • Implement periodization in your training plan, allowing for periods of higher and lower intensity to prevent chronic stress on your body and mind.
  • Periodization helps optimize performance while minimizing the risk of overtraining and mental fatigue.

Maintaining physical and mental health is a holistic approach that includes prioritizing rest, injury prevention, nutrition, mental resilience, and coping strategies. Balancing the physical demands of training with proactive measures to support mental well-being is essential for sustained success as a professional runner.

Mindset, Consistency and Perseverance

Courtesy of Asha Philip & BBC Ideas

Consistency, mindset, and perseverance are fundamental principles for success in professional running. Here are a few guiding principles and benefits:

Consistency is Key:

  • Consistency in training is crucial for improvement and sustained success. Stick to your training plan, incorporating regular workouts and runs into your schedule.
  • Building a consistent routine helps your body adapt to the demands of running and contributes to long-term progress.

Dedication to Training:

  • Stay dedicated to your training regimen. Consistent effort over time is more impactful than sporadic intense training.
  • Embrace the mindset that each workout, even on days when motivation is low, contributes to your overall progress and development as a runner.

Continuous Striving for Improvement:

  • Strive for continuous improvement in your performance. Set realistic and challenging goals that keep you motivated and focused.
  • Regularly evaluate your training plan, identify areas for enhancement, and seek ways to push your limits and improve as a runner.

Anticipate Setbacks and Challenges:

  • Recognize that setbacks and challenges are a natural part of any athlete’s journey. Whether it’s a minor injury, a bad race, or external factors affecting your training, be prepared for obstacles.
  • Anticipating setbacks allows you to approach them with a proactive mindset rather than being derailed by unexpected challenges.

Persevere Through Challenges:

  • Perseverance is the ability to persist in the face of difficulties. When challenges arise, maintain a resilient mindset and focus on finding solutions.
  • Understand that setbacks are opportunities for learning and growth. Use them as stepping stones to become a more resilient and adaptable runner.

Mental Toughness:

  • Develop mental toughness to navigate the ups and downs of your running journey. Cultivate a positive mindset and the ability to overcome self-doubt or negative experiences.
  • Mental toughness contributes to your ability to push through tough workouts, bounce back from setbacks, and maintain focus during races.

Learn from Setbacks:

  • Instead of viewing setbacks as failures, see them as opportunities to learn. Analyze the factors that led to the setback and adjust your training or approach accordingly.
  • The ability to learn and adapt is a hallmark of successful runners who persevere through challenges.

Long-Term Perspective:

  • Maintain a long-term perspective on your running career. Understand that progress may not always be linear, and setbacks are part of the journey.
  • Having a long-term perspective helps you stay motivated, patient, and committed to the gradual improvement required in professional running.

Consistency and perseverance are foundational principles for success in professional running. Staying dedicated to training, continuously striving for improvement, anticipating setbacks, and persevering through challenges are essential elements of a resilient and successful runner’s mindset.


To succeed as a professional runner, maintain consistency in training, prioritize physical and mental health, engage in strategic competitions, and be resilient in the face of setbacks. 

Building a strong foundation, seeking guidance from coaches, joining a running club, and securing sponsorships are integral components of a comprehensive approach to becoming a successful and recognized professional runner

Continuous learning, adaptability, and a long-term perspective contribute to a well-rounded and sustainable running journey.

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