Before diving into my full journey—what I’ve learned, what I wish I knew, and the realities of navigating coaching changes in track and field—I want to highlight a message that’s close to my heart. While this blog covers so much more than this one point, it’s important to say this now —just in case you don’t make it to the end.
For anyone involved in track and field, especially at the professional level, let’s normalize making it clear to athletes that it’s okay to change coaches. Let’s reinforce the idea that when an environment becomes toxic, unsupportive, or detrimental to an athlete’s well-being, leaving is not only acceptable but healthy. No one should have to endure mistreatment in the name of loyalty or fear of backlash for prioritizing their own growth and success.
Over my five-year professional career, I changed coaches three times —a reality I never anticipated. As a former collegiate athlete, I thought I’d be more prepared for this part of the journey, but the reality is, coaching changes are common, and many athletes struggle to find the right fit—yet no one talks about it. My expectations were shaped by what people chose to share, not the full reality.
Had I known then what I know now, I would have approached my coaching search differently. But each of those coaching changes taught me invaluable lessons —lessons I can now share so others can make more informed decisions. Here’s how they unfolded and what I learned along the way.
Coaching Transitions
The Unexpected Split
My first coaching change was the hardest. It was abrupt and unplanned. I was strongly against switching coaches before an Olympic year, but since my coach and I couldn’t get on the same page, it was clearly time for me to move on, however the last-minute change made it even more difficult. I was starting long-distance with my fiancé, packing up my apartment right after signing a new lease, and leaving training partners who were some of my closest friends.
Chasing Dreams vs. Coming Home
My second coaching change stemmed from my longing to be closer to my husband, home, and friends. I was a five-hour flight away, in a different time zone, and uncertain about the longevity of my training setup due to some unforeseen dilemmas within the program itself. After three years of chasing my dream, the cross-country sacrifice was not worth it anymore. I decided I was okay with adjusting my goals to simply competing at my average—Top 10 in the world.
All In or All Out
My third and final coaching change came when I realized I couldn't be half in, half out—I had to either retire or fully commit. I chose to give it one last shot, packing up, and moving one final time. I was going “all-in" for the chance to make another Olympic team. My goal was to regain consistency at the highest stage — my average— and be proud of my performances. (Read more about my 2024 season HERE.)
The Hidden Struggles of Coaching Culture
After discussing my coaching experiences with a licensed therapist, she helped me realize that I had been verbally and emotionally abused by coaches throughout my career. Until December 2024, I didn’t recognize the behavior for what it was — abuse. I had dismissed it as mere “disrespect” or “mistreatment.” But words matter, and acknowledging the truth played a pivotal part in my healing process.
Sadly, my experience is not unique. Many athletes have endured toxic coaching environments where verbal, psychological, and emotional abuse; neglect of athlete well-being, and performance-based mistreatment, are not only accepted but often dismissed, as “just part of the sport” or shall I say part of sports culture. If I didn't thrive in these environments, I was labeled as “weak”. If I resisted, I was seen as “difficult.”
I often questioned myself for resisting these norms, only to realize that refusing to tolerate it made things even harder. And to think, I spent more time with my coaches than many people in my life.
Worse, the issues/behaviors are frequently overlooked — or even rewarded — hidden behind championships, medals, global recognition, and of course money.’ The reality is, these behaviors fall into distinct types of abuse that should not be ignored. Here is an incomplete list of things I witnessed and/or endured while an athlete:
Speaking negatively about athletes’ bodies (body shaming)
Gossiping about training partners to each other
Manipulation to control athletes’ decisions
Toxic comparison of athletes as “motivation”
Screaming at athletes
Fear-based loyalty (creating an environment where athletes fear leaving or speaking up)
Silencing athletes’ opinions and thoughts
Ignoring or dismissing injury concerns
Prioritizing performance over athlete health
Discouraging athletes from asking questions
Treating athletes differently based on their performance level
Favoritism that undermines team dynamics
Dismissing or devaluing athletes who don’t meet specific results
We also can’t ignore the power dynamic that exists within coaching. A coach holds a powerful level of influence in an athlete’s life. Their words have the power to build, inspire, uplift, but also the power to belittle and damage confidence. This role carries a huge responsibility, especially in well-being and cannot be taken lightly.
I have found that toxicity is a normal thing within coaching. Coaches play a significant role in an athlete's life, and you spend more time with your coach than a lot of other people in your life-- this role should not be taken lightly.
I’ve often heard the phrase, “If it doesn’t exist, create it. If it’s broken, fix it.” …If I were to follow that logic, it would mean becoming a coach and creating a space where success, safety, dignity, and empowerment can coexist. However, I don’t feel called to that role right now. What I do feel called to is — “If it’s not being said, say it.”
So, here are a few considerations when making decisions around coaching.
Signs It's Time For a Change
Strained Relationship: Respect should be the bare minimum in any relationship. If a coach cannot treat you and those around you with kindness, it may be time to move on. This is where your personal values come in; some athletes are willing to tolerate the behaviors listed above in pursuit of success, but I remain firm in my belief that I am human first. If a coach cannot treat me and those around me with kindness and respect, I cannot stay. As I’ve heard before, “You don’t have to know where you're going to know you shouldn't stay.” I felt this deeply with many of my coaching changes.
Lack of Motivation: A coach should have the internal drive to be better. Unlike NCAA coaches who must deliver results to maintain employment, many professional coaches are paid regardless of your performance, meaning their motivation to help you succeed may vary. If they no longer seem invested in helping you improve, it may be time to move on.
Lack of Self-Awareness: A reasonable coach should be able to zoom out and recognize that if they were in your situation, they might make the same decision. Even if they wouldn’t, they can still respect you, your choice, and your journey.
Limited Capacity: When a coach has too many athletes to provide individual attention to, training becomes overgeneralized. If their priorities prevent them from giving you the time and detail you need to succeed, it may be time for a transition.
Dismissive Attitude: If a coach is not open to hearing your feedback, thoughts, or concerns about training and refuses to adjust, that’s a red flag—especially when combined with stagnant performances. A coach who hasn’t helped you improve shouldn’t make you feel guilty or irrational, for wanting to leave.
Minimal Progression: There comes a time when a coach has done all they can, for you, and your performances plateau. Sometimes, you simply outgrow each other, and that’s okay.
Injuries: If you're doing everything you can to stay healthy, but keep getting injured, a change in training might be necessary.
Lack of Accountability: A coach takes ownership for their role in your performance. If they dismiss concerns, shift blame, or deflect criticism, they may not be the right fit.
Before making a final decision, I recommend trying to discuss these concerns with your coach to see if improvements can be made—even if that means bringing a loved one or a friend for support. I say trying because if the relationship is toxic, having that conversation may be extremely difficult, which is why that extra support can be crucial. Coaches often speak differently when others are present, and you want to ensure that the conversation takes place in a neutral, non-manipulative environment.
If you’ve given it your all and things still aren’t working, trust yourself to make the right decision.
If I could do it all again, I would make sure my coach embodied the exact opposite of everything listed above. I would prioritize someone who listens, collaborates, and invests in my success—not just as an athlete, but as a person. A great coach doesn’t just dictate; they build trust, adapt, and create an environment where athletes thrive.
What Do I Wish Someone Told Me?
Before committing to a coach, set clear expectations...just like you would in any important relationship. Establish boundaries from the start and have key conversations about the above topics. Ask questions: What do you expect of me? How often will we check-in? What are our goals? What are some things that worked well for each of us in the past? The more clarity you have upfront, the better. Write it down. You want to have full confidence you are leaving for something better. Talk to former athletes who trained with that coach especially those who left or saw little to no improvement in their performance. This is where the untold stories are.
Be proactive—schedule check-ins, follow up on commitments, and ensure you’re in an environment that prioritizes your growth. Take ownership for your success. This means if you need to meet with a coach every month to stay on top of training plans, you must be willing to do that for your success. This is your career, not theirs.
A coach isn’t who makes you successful, it is the power of collaboration that leads to success. You have knowledge about yourself and what has historically helped you to perform, and they have knowledge about the event and what has helped their previous athletes. Together, this can be a recipe for success.
Liking your coach matters. If you wouldn't want to be around them outside of practice, that's worth paying attention to. It shapes your experience and your performance.
Ultimately, no situation will be perfect but focus on the game-changing factors rather than minor inconveniences. A coach who genuinely cares about you will have honest conversations, support your decisions, and respect your journey.
Owning My Journey
After it's all said and done, be sure to give yourself grace while holding yourself accountable. I take responsibility for staying in situations where I was not valued or respected, afraid of how leaving might impact my career. I remained in toxic environments, hoping the rewards of jumping far would outweigh the cost. I also acknowledge that I didn't always clearly express my expectations and needs upfront. I hold myself accountable for making coaching decisions solely on potential athletic performance, without considering all my values. Growth comes from learning, and I’ve learned that success should never come at the expense of self-respect.
I’ve also learned —thanks to my therapist—that I am unwilling to sacrifice my voice for potential career success. And I’m going to say that again: I am unwilling to sacrifice my voice for potential career success.😊 I love that about myself! I am fully embracing the moral courage within me rather than suppressing it. Never compromise your values in hopes of gaining something the world may offer you.
“If you let others repeatedly violate your boundaries to ‘keep the peace’, ask yourself: whose peace is really being protected here?”
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