So … you think you want to become a runner.
Whether your goal is to just be a bit more active or to qualify for the Boston Marathon, you should know from the beginning that running can bring huge rewards. If you’re not careful, it can also take over your life. Maybe you’re OK with that, and maybe you’re not. But it’s always a possibility.
The Myth of the “Real Runner”
Maybe you’re already running from time to time, but don’t consider yourself “a real runner.” Honestly, this attitude baffles me.
When I hear someone say, “I’m not a real runner,” the person saying it has often already completed several 5Ks. Maybe they’ve even run a half marathon (possibly after losing a bet?). Sometimes, they’ll utter these words with the latest Garmin watch on their wrist and a pair of well-worn Hokas on their feet.
For whatever reason, some people hold themselves to a ridiculously high standard before they’re willing to claim the title of “runner.” Maybe they think they’re too slow, or that they don’t run far enough. Maybe they often walk for part of their runs and assume that disqualifies them. I’ve even met people who’ve run major distances and even major races and still insist they aren’t “real runners.”
Let’s get over that crap right now. If you run, you’re a runner. Period.
Someone who runs a six-minute mile is a runner. Someone who runs a 15-minute mile is also a runner. A person training for a marathon is a runner, and so is a person who runs around the block three times before breakfast to clear their head before work.
If you run, you’re a runner. And you belong.
Humans Were Built to Run
One reason running is so accessible is because it’s deeply connected to who we are as a species.
Researchers who study human evolution point out that the physical morphology of human beings makes us perfectly engineered for running long distances. We have long legs, large gluteal muscles, spring-like tendons, and the ability to regulate body temperature through sweating. These adaptations helped our ancestors travel long distances and, in some cases, pursue prey over extended periods of time.
That doesn’t mean everyone needs to immediately sign up for an ultramarathon. What it does mean is that running isn’t a special activity reserved for a small group of elite athletes. It’s actually one of the most basic things humans do. Long before the invention of the GPS watch, the carbon-plated shoe, and the fartlek, humans were running.
Of course, everyone starts from a different place. Age, fitness level, body size and type, and health conditions all influence how someone approaches running. Some people may need to start with a run-walk program. Others may progress more quickly.
There is no single path that works for everyone. But running itself belongs to everyone.
The Physical Benefits Are Proven
Even if you never run a race, the physical benefits of running are impossible to ignore.
Research consistently shows regular running can improve cardiovascular health, reduce the risk of heart disease, help manage healthy weight, strengthen muscles, and improve overall fitness. Running is also a weight-bearing activity, which can help maintain bone density as we age.
There’s also ample evidence runners tend to live longer than non-runners. One widely cited study found even relatively small amounts of running were associated with a significantly lower risk of death from all causes as well as from cardiovascular disease.
This doesn’t mean running is a magic solution to every health problem. But the health benefits of regular physical activity (and running in particular) are too strong to dismiss.
For beginners, the really encouraging news is that many of these benefits begin to appear long before you “get fast” or work your way up to long distances. You don’t have to be an elite athlete to experience significant health improvements from running.
The Benefits Go Beyond Physical Health
Many runners are surprised to discover (as I did) that some of the most meaningful benefits have very little to do with fitness or cardiovascular health.
Running can be a powerful tool for managing stress. Studies have shown regular exercise can improve mood, reduce symptoms of anxiety and depression, and contribute to better overall mental well-being. Many runners also report improvements in sleep quality, mental focus, and energy levels.
Some of this is physiological, since exercise triggers the release of chemicals that influence mood and emotional well-being. Some of this is also psychological. Spending time outdoors, stepping away from daily stressors, and doing hard things can have a big impact on how we feel (and how we feel about ourselves).
Whatever the explanation, lots of people who started running for their physical health end up continuing because of the improvements to their mental health.
So, Is Running Right for You?
Only you can answer that question. Running isn’t the only way to become healthy, and it certainly isn’t the only form of exercise worth doing. Walking, hiking, cycling, swimming, strength training, and dozens of other activities can do wonders for your overall fitness and quality of life.
But if you’ve ever watched a 5K or a marathon and wondered how hard it is to become a runner, the answer is probably simpler than you think. You don’t need to hit a certain pace. You don’t need to “get skinny” first. You don’t need to complete a race. You don’t need anyone else’s permission. You just need to run.
So, if you decide to lace up a pair of shoes, head outside, and run — even slowly, even briefly, even with walking breaks mixed in — you may discover you’re already a runner.
Whether you’re willing to call yourself one is entirely up to you.
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