Dedan Miricho

Dedan Miricho didn't set out to be a runner, let alone a coach. He noticed his body was changing—he had gained weight, and he found simple tasks exhausting. Something needed to change.

At first, he experimented with the gym, but it never quite stuck. The routine felt rigid, impersonal. Then came hiking - an escape into nature, a way to move without pressure. Weekends on the trails introduced him to a new community, people who spoke of races, personal bests, and the thrill of crossing finish lines. It was through them that running slowly entered his life.

His first runs were solitary, unmeasured. In the evenings after work, he'd jog laps around a small field in Imara Daima. The loop was maybe 250 or 300 meters - nothing monumental. He had no fancy gear, no structured plan, just the rhythm of his feet against the dirt. Ten laps felt like a marathon, the exhaustion real, but so was the satisfaction. Back then, he didn't track distance; he just counted laps and trusted the effort

Somewhere around 2013 or 2014, he faced his first big test when he signed up for his first Stanchart Marathon. He stood among thousands of runners, painfully aware of his inadequate preparation. The night before, he'd gone to Bata and bought simple rubber shoes - not running shoes, just whatever looked sturdy enough. His outfit was equally basic: a cotton t-shirt and shorts not meant for endurance.

The race was brutal. Every kilometer revealed new levels of pain his body hadn't known existed. When he finally crossed the finish line, his legs barely functioned. Stumbling into Nakumatt supermarket, he grabbed the first thing he could stomach - yogurt - and collapsed onto the floor near the entrance. The cold sweetness soothed his parched throat, but the real challenge came next: standing up.

Sitting there, exhausted, he wondered how he’d even get to the bus stop. His muscles had turned to stone; every movement required monumental effort. The few meters to the bus stop might as well have been another marathon.

In the days that followed, his body delivered its verdict. Stairs became impossible obstacles. Chairs were enemies. Even laughter made his abs protest. Yet beneath the agony, something unexpected stirred. The very intensity of the suffering made the accomplishment real.

He would do it again.

Becoming "Coach Dedan"

Without realizing it, Dedan became a mentor. In 2018, while preparing for another marathon, he shared a structured training program with fellow runners. He led speed sessions at the University of Nairobi, where he met experienced athletes who introduced him to advanced techniques like interval training. His marathon time improved from 3:58 to 3:34—though, thanks to a miscalculated route, that race turned into an unexpected 44-kilometer run!

As more people sought his guidance, Dedan embraced his role as a coach. Runners he trained jokingly dubbed themselves “Dedanites,” a nod to their shared cult-like dedication to his methods.

During the COVID-19 lockdown, Dedan took advantage of online courses and earned his ACE certification in personal training. This formal training not only gave him credibility but also deepened his knowledge of training science. “When you’re certified, you look more serious. People trust you more, and that changes everything,” he says.

Beyond the technical side, Dedan’s coaching became more about understanding people. He realized that training wasn’t just about creating workout plans—it was about knowing what each runner needed. Some did well with strict routines, while others needed a more flexible approach. His biggest challenge was finding the right balance between pushing runners to improve and knowing when they needed a break.

He also saw how important it was to build a sense of community. Runners stayed more committed when they felt supported, so he encouraged group training and accountability partners. For him, running was just as much about motivation and mindset as it was about distance and technique.

The Philosophy of Running

Dedan believes that running is more than just exercise—it’s a way to stay disciplined, build mental strength, and overcome challenges. He believes anyone can be a runner as long as they keep showing up. “You don’t have to be fast. You just have to show up.”

Dedan also recognizes that men and women often have different experiences in running. Women, for example, may have to think more about safety—choosing to run during the day or finding a running partner for security. As a coach, he creates an environment where all runners, no matter their background or challenges, feel supported.

The Heart Of Coaching: Why Dedan Shows Up

The most rewarding moments of coaching often come after the races. It’s the message from a new mother celebrating her first half marathon—postpartum— after months of doubt. It’s the runner who used to struggle with injuries but now completes season after season without setbacks, finally seeing the benefits of easy runs and strength training.

Some successes stand out more than others—like the skeptic who once thought marathons were 'only for crazy people' but now proudly shows off his nonstop 42-kilometer run. Or the runner Dedan sees training under Nairobi’s midday sun. 'When you see that,' he says, 'you know they’re not just running. They’re pushing through something bigger.'

'A coach’s job' Dedan reflects. 'is about seeing the runner they don’t yet see in themselves.' His runners learn to trust the process—not just the training plan, but the patience it requires.

Lessons Learned and Advice for Beginners

Looking back, Dedan laughs at his early missteps—like not investing in the right gear — and often shares these lessons with beginners.

Other common mistakes for new runners include:

• Running too fast too often – Many runners push their pace every time they train, leading to burnout and injury.

• Neglecting recovery – Rest days and proper post-run recovery are essential for long-term progress.

• Improper fueling – Many runners don’t eat enough or fail to balance their nutrition, impacting performance.

• Doing too much too soon – Rapidly increasing mileage without adapting to the body’s limits often leads to overuse injuries.

Dedan believes running isn’t just about miles—it’s about strength, recovery, and nutrition.

• Arthur Lydiard: The New Zealand pioneer considered the grandfather of modern endurance training

• Jack Daniels (of Daniels’ Running Formula fame): "My constant reference—complex at first, but invaluable once mastered"

• Greg McMillan: "He simplified the science into language every runner can understand"

These pillars shape his balanced approach—where physiological principles meet real-world adaptability.