But regardless of whether you use a formula or simply take a few slower strides when you get gassed, don’t let anyone convince you walking makes you weak. “You choose how you want to do it,” Pettygrue says. “Run-walk does not make you any less of a runner.”
5. Runners never lose their motivation.
Scrolling social media can have you believing runners always feel amped up to get out there and train. Every. Single. Day. “People think that, if they’re not always motivated, there’s something wrong with them,” Whyte says.
The reality is that even the most dedicated athletes sometimes struggle to get out the door. When that happens, they rely on their deeper commitment to their goal, whether that’s achieving a particular time in a race or simply improving their health and well-being.
Regular runners also learn to build systems to support consistency, Whyte says—for example, finding a training partner or a group—and reward themselves for showing up even when they don’t feel like it (say, with new gear or a self-care day).
The good news is that the more time you dedicate to building a habit, the easier it is to ride the ebbs and flows. “Motivation comes when you see progress,” Whyte says. “Sometimes you actually have to do the thing to then get motivated to do the thing, because you see that you’re improving.”
6. Running is a solo sport.
About those running groups—sure, they can feel intimidating to newbies. But these days, there are more of them than ever before, catering to all different levels of runners, Whyte says. Search and ask around, and you’ll likely find one or more that match your fitness level, goals, and personality.
When you do, you might find more than motivation. Yes, running is technically an individual endeavor, but doing it alongside others can forge powerful connections that transcend the sport. You might find a team of people rooting for you, as well as an entirely new friend group. “My husband always says running races is our social life,” Pettygrue says.
7. You need to have a “runner’s body” to run.
Ask most people to picture a runner and chances are they’ll think of someone leanly muscled. “There’s definitely a stereotype,” Pettygrue says. “But runners come in all shapes and sizes.”
What’s more, bodies change over time. While hers has been several different sizes throughout her running journey, it hasn’t prevented her from enjoying the sport or accomplishing goals like running a time fast enough to qualify for the Boston Marathon.
She suggests anyone feeling doubtful about their body should go watch the finish line of a marathon. “You will see every kind of person, and it’s so inspiring to see that you don’t have to look a certain way. You don’t have to weigh a certain anything,” she says. “It’s all about putting one foot first.”
8. You have to race long distances to be a “real” runner.
But just because all those different bodies can run marathons—and influencers seem to post about doing one approximately every other weekend—doesn’t mean you have to do the same if you don’t want to, Gracey points out. “When I first started, I focused on the mile, and that was my main goal,” she says.
