The calm of an early morning sets the stage for the momentum of enthusiasm and race day camaraderie for runners new and old. Waiting with waves of runners for that moment to cross the starting line, the mindsets of elite runners are focused on lofty personal goals and novice runners look toward a personal record of fun. The unforgettable race day environment coupled with the final steps of crossing the finish line stirs in runners a drive to meet personal goals for that next memorable race day.
Jenny Cox, Writer and Content Creator of Jenny Writes, visited with Natalie Bach-Prather, avid marathon runner, IRONMAN, and Cross Country/Track & Field Coach about dedication, preparation and skillset for running. Enjoy Natalie’s valuable advice for competitive running, helpful tips for preparation & post race recovery, and beneficial plans for beginners, to avid runners, to set personal records and create race day memories for 2023.
Natalie, would you tell our readers about yourself and what inspired your career in coaching and love for running, fitness, and all things sports?
I ran cross country for East Texas Baptist University in Marshall, Texas, from 2003-2008. After graduating I took over the cross-country program in the fall of 2008 and then later started the track program there in 2012. I was the head men and women’s coach at East Texas Baptist University from 2008-2021. I recently accepted the head Cross Country & Track and Field Coach job at Millsaps College in Jackson, Mississippi.
After my collegiate running days I wanted to continue competing and began training for my first marathon, which I completed in the winter of 2009. I finished the White Rock Marathon in Dallas, Texas, and punched my qualifying spot to the Boston Marathon for 2011. That began my marathon adventure, which led into competing in triathlons. I have completed 6 marathons, 1 full IRONMAN, 6 half IRONMAN, 10 half marathons, and somewhere around 30 triathlons of varying distances. Covid put a pause on my competition days, and during that break I had two children with my husband Michael.
This year marks the entry back into competition. My goal for 2023 is to compete in a half marathon each month of this year. I will work my way back up to the big distances and hope to finish out the year with another marathon.
Natalie, where did your love for running & fitness begin?
My love for running and fitness began too early for me to remember. My dad was a competitive road racer and marathon runner and as a child we grew up having to eat spaghetti every Friday night as a family so my dad could carb load for his long run or race the next morning. (When I went off to college, I couldn’t eat spaghetti for years). When we were old enough to complete a 5k distance he would make those events a family affair and let us all compete. It became fun, and we are all competitive so it just became ingrained in us at an early age. The other aspect came from my grandfather. My grandparents would visit from Iowa a few times a year and he would always take us on long bike rides. He made sure we had bikes to ride whether we were in Iowa or Texas. Both my grandfather and dad never put pressure on us; they just made it fun and let us be kids, but they both led by example, which we still follow today.
Natalie, your family is filled with stellar athletes and coaches. Can you share some of the Bach family accomplishments and what core beliefs drive these successes?
I come from a very large family. I’m the oldest of ten children; and each of us are athletic in our own way. I have a brother and two sisters who ran in college at East Texas Baptist University - (I actually coached all of them). I have a brother who did competitive roping and bronc riding (a sport in itself). The biggest athlete is my brother Elliot Bach, who is a professional triathlete - you can follow him on Instagram and Facebook. He competes in the IRONMAN events and XTERRA and travels the world racing. It's cool to see him now, because I can remember when he was 15 and I was 21 going to go do a local triathlon on our clunky bikes, not having a clue to what we were doing. I think the core beliefs that drive us come from both of our parents. They taught us to strive for excellence in whatever we do, never do things half way, and pursue our tasks at hand to the end goal.
What are highlights and your favorite personal and professional memories in competitive races and in your coaching career?
Some of my highlights in my own racing career include running the Boston Marathon three times: 2001, 2013, and 2014. The 2013 Boston Marathon was the year of the bombing. I had a marathon PR (personal record) by 14 minutes. If I had not had that PR, I would have been at the finish line when the bomb went off and may not be here today. I will never forget that day.
Another major highlight is completing my first full IRONMAN in 2012. It was in the Woodlands, Houston, TX in May and was insanely hot! I had trained for a year and I completed it in 12 hrs and 33 minutes. During my most competitive years from 2010-2016, I qualified for the USAT National Championships race several years in a row, received All-American, and represented the USA in the Age-Group Olympic-Distance World Championship race in Chicago, IL in 2015.
As far as my coaching career, I have been blessed with so many wonderful moments. I started the track program at ETBU in 2012 for a high jumper named Cody Blankenship. He went on to win the conference meet three out of four years in a row and it was a huge moment when he qualified for NCAA DIII Outdoor Track and Field Championships as a junior.
Two other highlights included getting my first female athlete, a sprinter named Tia Steen-Baker to NCAA DIII Outdoor Track and Field Championships in 2019, along with fellow teammate and pole vaulter Zack Biles. Building a program is a long journey with a lot of years of small improvements. When an athlete gets to the National level, it is gratifying to see their hard work pay off and solidifies that you as a coach, might know what they are doing from time to time.
Natalie, for those who are interested in beginning a new fitness running routine, what are the elements for success? Proper gear? Distance planning or weekly schedule regime? Rest days? Hydration?
I'd love to offer some ideas for those interested in making fitness goals and seeing them through during 2023. Here are a few key elements:
Be patient with yourself. Good results do not happen overnight. They happen over time. One bad day does not mean you give up. You will have more bad days then good days but it will be worth it when you look back at the results later. There may be some days you can only walk for 10 minutes. Do that and consider your day a success. Each morning is a new day to try again, but make the most of the moments you’re given, no matter what that looks like. Make attainable and achievable goals. If you have never run before, don’t sign up for a marathon. Start with a local 5k. Begin by trying to run 4 days a week for 20 minutes. Maybe you need to start with 3 minutes walking and then 2 minutes running. It doesn’t matter the level that you start at - it just matters that you start!
Enjoy the journey. The journey of getting in shape, losing weight, or hitting a race goal can be so rewarding and can teach you so much about yourself. The journey oftentimes becomes more enjoyable then the race itself. When you overcome the numerous obstacles of achieving your goal it allows you to persevere.
There doesn’t need to be a lot of gear involved - wear what you own. Make sure you’re comfortable and just go! When it comes to shoes, you ultimately need to find what’s most comfortable for you, but if you’re not sure where to start I always recommend Asics or Brooks as great shoes for everybody.
When it comes to distance planning or scheduling your workout week remember to keep it attainable. Don’t bite off too much. Start with 30 minutes a day and go from there. I highly recommend that no matter the level of athletic abilities, you should take one true day off in a 7-day cycle. This allows the body to catch up and restock glycogen stores and prepare for the next week. More is not better. Quality over quantity is always my rule. Give yourself permission for a second rest day if needed. Don’t be afraid to throw the workout schedule out the window on any given week. Learn the difference between persevering and knowing when you body is simply tired and needs extra rest. Hydration can be easier than most make it out to be. Limit sugary drinks, caffeine, and alcohol during heavy training periods. All sugar, caffeine and alcohol can deplete the body of electrolytes, vitamins, and minerals. Don’t exclude them, just use with caution and make sure you are drinking plenty of water throughout the day. Putting lemon in your water is a great way to always add some extra minerals. Stay away from Gatorade - it has entirely too much sugar - and most of the time a simple glass of water with some lemon, sugar, and salt will give you better results. I also really like coconut water.
What plans would you advise for those interested in training for various distances of races?
When it comes to running plans for a 5k/10k I would suggest anything that ranges from 6-8 weeks, 10-12 weeks for a half marathon, and 18-20 weeks for a marathon. In those plans you want to include at least 1 rest day, and 1 cross training day. Walk, bike, swim, lift, practice yoga, participate in a fitness class, anything but run. This will lower risk of injury.
With the to-do list for daily life, from work to grocery store visits to raising children, how do you incorporate running in between the busyness of life?
My to-do list from work to grocery store to training has become incredibly complicated now with two small children. I have definitely had to restructure how I do things. I try to take Sundays off of training and work if I can make that happen, but I do make my grocery list and meal plans for the week. I keep things simple, fast, and healthy. I normally grocery shop on Mondays and then I try to only cook 3-4 times a week. I always make double for leftovers to save time. My running times are super restricted but I carve out time and get in three mid-distance runs a week and will do a long run on the weekends. I have learned to have grace with myself and let a day go on if I can’t fit in a run. I have a mechanical bike at home that I’ll spin on if my day gets too crazy.
Beyond physical fitness and stamina, temperature, weather, and elevation all play a key factor into running successful races. What advice do you have for running in cooler temperatures, rain or humidity?
When it comes to weather I run in all types. For cooler temps, you want layers so you can shed them as you go on. For humid weather, you need to be ok to cut back on the intended mileage if you can’t hydrate due to the immense sweating. I have a rule: I’ll run in rain or cold, but not cold rain. Obviously be safe with the lightning, but if it's not cold, and no lightning, I’ll go run in the rain. It's fun in its own way.
When it comes to elevation, if you’re running a race in a place like Colorado, then you probably need to go there a few days in advance to acclimate; but otherwise, just be smart about it. I ran everyday in Denver a month ago, and had to take a lot of walk breaks to lower my heart rate. I didn’t get near the number of miles I wanted to, but I listened to my body and realized I got the same amount of exercise out of it as I would have in Jackson with more miles.
Do you have certain gear that have been a go-to for running?
No matter where I travel, my go-to gear is one pair of long capris, one pair of shorts, a short sleeve shirt, a long sleeve shirt, a pullover, and a waterproof wind jacket. That way I’m prepared for any weather. I’ve never been big on any particular brand, and just wear what works.
Beyond competitive running and preparation for grueling long distance races, what advice do you have for those who enjoy running for fun, the camaraderie or to make memories?
The camaraderie and friendships you make during your fitness journey are always the most rewarding part of it all. I have made some of my best friends through the sport, and have met people from all over the world. You meet people from all walks of life and it doesn’t matter what you do or how much money you make - when it comes to training, everyone suffers! You all have to endure and push each other to be better. It really brings people together in ways nothing else can.
What do you enjoy the most about your career as a Head Cross Country/Track & Field Coach at Millsaps College?
What I enjoy most about my job as a coach is watching an athlete improve - not just physically by reaching their goals, but watching their mental toughness improve, watching them learn to push to another gear, and overcoming daily obstacles to attain their personal goals. I love developing young athletes, especially women. I love to see them become confident and strong, and discover that they can use what they learn in the athletic world to better their personal lives. It's an incredibly rewarding job.
Natalie, when you are off the track and trails, what hobbies do you enjoy when you are home?
When I’m not working with athletes or training myself, I love to garden and do yard work. It’s a great way for me to decompress and be outside with my kids. I also enjoy cooking when I’m not rushed. On my off days I love creating meals in the kitchen, especially if I’m using my own produce.
Do you have a favorite quote or Bible verse that you would like to share as encouragement to move in the right direction for 2023?
I love the quote “The journey is the reward.” It really sums up how we need to view life. We need to stop rushing to the end goal or to the next thing and realize that the current journey we are on is what life is about.
I also love the verse Psalm 46:10 “Be still and know that I am God.” Again, stop rushing, stop stressing, stop being anxious, stop hurrying through every day. Take a minute, breathe, be still. Remember that God created you for a purpose and it's greater then seeing how many things you can get done in a day.
Remember to look at the sunset, to notice the bird’s nest, to watch a butterfly and let God worry about the big things. I am guilty of putting a lot of stress on myself and trying to achieve big goals no matter the cost, and I have to remind myself that it's okay to take a breath and trust that God will provide. Be at peace where you are at and strive to attain your goals with a centered mind and self-confidence.
Thank you, Natalie, for all your wonderful fitness advice! Is there anything else that you would like to share?
Besides coaching, I have my own personal training business where I offer fitness plans along with tools on how to achieve your goals, meal plans, and ways to organize your busy life. I am currently taking new clients and offer a free consultation that can be done either on the phone or in person. I’d love to help anyone interested to achieve their goals and to make 2023 their best year! I have worked with children all the way up to adults and those in nursing homes; and I am equipped with the knowledge to help you no matter your starting point.
Reflecting on the past while looking toward the years ahead, what do you hope to accomplish as a wife, mom, athlete, and coach?
As a coach, I strive to equip my athletes to have a well-rounded mindset on their ideas of fitness and life in general. I want them to know there is a whole painting that needs to be completed for a full picture to evolve. I want them to think about all aspects of health in regards to their fitness goals: mental, physical, emotional, social, spiritual, and economical. They are all intertwined. I want to help them develop healthy habits that become their way of life by the time they graduate to help them be successful after college in every area of their life. That’s the same goal I have for my own children. I want them to look at life through many lenses and not get stuck on one aspect, but continue to improve in all areas with God at the center spinning that kaleidoscope.
My fitness journey looks a little different for me during this phase of life, but I wouldn’t change a thing. Even after all of these years I have learned a lot getting back into shape after having children; and it will help me be a better coach, personal trainer, and mom in the long haul. I’m grateful for the life God has given me and love to help people along their fitness journey.
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