TRAIN FOR LIFE. BUILD RUNNING IQ
Whether you’re new to running, aiming to gain some fitness or striving to reach a Personal Best, my mission is the same: teach you how to train for life. Real progress goes beyond pace and distance. It comes from understanding your body and mind, respecting its signals to build optimum performance and long-term health.
Many runners confuse being fit means being healthy. You can run fast and far, yet still carry a physical imbalance, an early-stage injury, or a health concern that hides behind performance. Training for life teaches you the knowledge to know when to push, pause, and make decisions that build fitness without causing harm.
This knowledge is the foundation of a high Running IQ, the consistent behavior of doing the right thing when it matters most for your long-term health. It sits at the intersection of two pillars: the Williams' Method and the Runner’s Personal Network.
Together, they create a system that helps runners train smarter, prevent injury, and build sustainable habits for a lifelong of healthy running.
RUNNING IQ: THE INTERSECTION
What separates healthy runners from the regular ones is a high Running IQ.
​WHAT strategic runners do: Combining the William's Method and Runner's Personal Network support to turn knowledge into lasting performance and health
Running IQ
Consistent behavior of doing the right thing when it matters most
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Williams'
Method
Training theory and psychology
Runner's Personal
Network
People supporting
the runner
HOW runners grow: a five-step process - Start, Set Up, Stabilize, Surpass, and Sustain. This structured method guides runners how to understand body and mind
WHO makes everything possible: a collaboration between the runner, health team and - for youth - parents and High School coaches. The network builds long-term success
BIO: TONY WILLIAMS
Head Coach and Owner
Overview
Tony Williams is a lifelong runner and performance coach who turned his competitive running career into a 30-year mission to help others run smarter and live better. Tony is the mind behind the science, psychology, and heart of the Running IQ mindset.
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Athletic and Professional Background
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Competed competitively for 20 years across track, cross-country, and road racing
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High School State Champion in the 5,000m cross-country and 3,200m track
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Junior National Champion in the 10,000m cross-country
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NCAA Division I All-American Champion in the 10,000m cross-country and track
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Personal bests:
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5,000m – 14:10
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10,000m – 28:55
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Half Marathon – 1:05:05
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Marathon – 2:22:00
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Sponsored by Nike Running during peak competitive years
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U.S. Track & Field Olympic Trials qualifier
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Known for maintaining an injury-free career, the cornerstone of the Williams' Method
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Bachelor’s Degree in Psychology, Virginia Tech
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Founded Always Running in 1994, one of the longest-running coaching programs in the Pacific Northwest
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​From Athlete to Coach
Since founding Always Running, Tony has coached close to 1,000 athletes of all levels, from youth discovering their stride to seasoned marathoners. His programs emphasize long-term health, confidence, and consistency, using running as a framework for both physical and personal growth.
THE 5S OF THE WILLIAMS' METHOD EXPLAINED
SUSTAIN
SURPASS
STABILIZE
SET UP
START
Start establishes a safe foundation. You clarify goals, assess health and fitness (Biomechanical Assessment - Red, Yellow, Green flags), and choose proper gear. This stage prepares you to start running with intention, safety, and long-term success in mind.
Set up turns running into a consistent habit. You build discipline, follow a personalized plan, adapt to terrain and weather, and prioritize safety. This stage creates structure and routine, helping running become a reliable, sustainable part of your life.
Stabilize protects long-term progress. You listen to your body, avoid doing too much too soon, embrace planned rest, and recognize when to seek medical guidance. This stage keeps you injury-free, balanced, and grounded in sustainable running vitality.
Surpass elevates performance with intention. You use running metrics, understand how workouts fit together, and apply pacing, fueling, and mental resilience. This stage helps you run smarter and reach new levels without compromising health or long-term progress.
Sustain supports lifelong vitality. You incorporate cross-training, prevent injuries, complete regular health assessments, fuel properly, and balance ambition with well-being. This stage ensures running remains healthy, joyful, and sustainable throughout your life.