Coach Shaina M. Cales

Hello! My name is Shaina and I'm the owner and head coach at Spark Running. I'm am a runner, peak bagger, and all-around outdoor lover living in Boise, ID.  I'm a former Army Officer turned public health communicator and now full-time certified running coach. Running has been a consistent presence in my life since junior high track--about 20 years to age myself.  I competed in cross country and track in high school and never looked back continuing to run and race throughout the years. I love the competition and pushing myself as much as I love the time spent outside, the community, and the mental and emotional benefits. ​Over the years, I've run every distance between 400m and marathon. Even the odd ones like 8k and 10-milers. The 5k is my secret passion and I've spent a few years working down to 18:58, but I also love the grind of 26.2 miles. I'm a ten-time marathoner including Boston, Chicago, and New York City with a 3:16 personal best. For any veterans out there, I proudly left the Army with an 11:55 2-mile time.  ​I'm inspired by the human spirit, especially the passion of amateur athletes and I love working with runners of all experience and ability levels. I've helped Soldiers pass 2-mile physical fitness tests, young girls run their first 5k, and more than a few adults complete their first marathon.  ​I believe that everyone who runs is a runner but doing the work is more important than the label. Running should bring more joy than pain, it should improve your life, and fit into your life. My philosophy  - Each runner needs individualized training to achieve their best. There is no one-size-fits all in running. - It is important to have goals in mind and a plan to work toward them but just as important to to be flexible and adaptable.  - One workout will never make or break a race, it's the body of work and the journey to the finish line. - It's important to run and experience a variety of paces and 5k runners will do long runs while marathoners will do speed work. - On that note, I support switching gears between training cycles and encourage marathoners to consider running shorter races too. - A page out of the RRCA handbook, training programs should be periodized with planned cycles of intensity and recovery. Base build, strength build, long intervals, short intervals, race/peak, recover.   Whether you need accountability and motivation, someone to take out the guesswork, or the expertise to whittle away at PR, I am here to help. I look forward to potentially work with you to set and pursue your running goals! I believe together we can expand your view of what's possible.