This morning, I went for a run. Every hill I went up, I came back down. Every step I ran forward, I retraced. I made no material progress in terms of arriving someplace new. I started at my doorstep and I finished there, too.
Sabrina Little out for a run. Photo courtesy of Sabrina Little.
Runners are like boomerangs. We toss ourselves into the world, only to return to the exact same place where we started — a little bit sweatier for our efforts. We are like homing pigeons of the sporting world.
Sometimes I wonder whether, if all the runners of the world collectively decided to stay home one morning, planet Earth might shift on its axis. Surely our predictable plodding impacts Earth’s rotation. We will never know, though, because this is not a testable hypothesis. The runners won’t stay home.
My Best Advice
As I write, it is July. We were dazzled by Cocodona 250 Mile in May. Then the Comrades Marathon, Broken Arrow Skyrace, Lavaredo Ultra Trail, and Western States 100 rattled our brains in June. Before we could take a respite from fandom, Hardrock 100 rocked our worlds. It is an exciting, inspiring time to be an ultrarunner. My guess is that due to the publicity and excitement of these high-profile events, new people will enter the sport. Welcome.
Tara Dower (front) is paced by Rachel Entrekin during the 2026 Hardrock 100 during one of the inspiring performances of the race. Photo: iRunFar/Eszter Horanyi
At the same time, pre-season training is beginning for many high school sports programs. Many students will have their first exposure to cross-country running. They will experience the edifying discomfort of willing their legs to move faster across hot stretches of itchy grass. Maybe they will love it and decide to stay in the sport long-term. I hope that they will.
To benefit the influx of new runners, I compiled some of my best advice. I hope this aids your transition into the sport.
Never Introspect While Running Uphill
I have a policy while ultrarunning in the mountains to never introspect while running uphill. I defer decisions. I don’t ask myself any big questions about my life or my hobbies. Those are topics better reserved for downhills. The world seems sunnier when you are running downhill.
I shared this advice with my daughter recently, as she learns how to ride a bike. We live in a hilly neighborhood. It can be easy to grow discouraged while ascending. But, if at all possible, look at the trees. Think about the birds. Look outward instead of inward while things are challenging.
There is Life on the Other Side of The Wall
When I first ran a marathon, I was cautioned about The Wall. This is the point in the race when the fatigue and strain of the early miles hit. The Wall can be mitigated by improved fueling, as well as better conditioning and super shoes. Regardless, people still hit it to varying degrees. The Wall has humbled even the most stalwart of distance runners.
Something I learned in ultrarunning is that there is life on the other side of The Wall. You can dig yourself into a deep hole, then come out the other side feeling okay. You can eat, adjust the plan, and pull yourself together.
Walls may seem like the end, but there is life on the other side. Photo courtesy of Sabrina Little.
Sometimes, on the other side of a wall, there are new walls to hit. In some of my favorite ultras, I hit more walls than a racquetball player. It was ugly, but I survived. Certainly, you must respect The Wall. Manage yourself on long runs and in races, but low points are never a final verdict on your day. Don’t interpret them as such. You can often push through.
Fun is Important
There is a big hill near my house. My daughter recently ascended it for the first time on her bike without stopping. We live in the U.S. Midwest now, and Midwest niceness is a thing. This is important context for what I am going to tell you now, which is that there were two neighbors in their yards and one person driving a car who stopped what they were doing to watch her ascend. They all started clapping for her when she reached the top. It was special, and she felt so accomplished.
Endurance training is its own reward. It feels satisfying to accomplish something after working really hard. My daughter’s first summit is a good example. She was glowing for a full week after she mastered the big hill. But apart from enjoying the effort (something which may be an acquired taste), I always encourage new athletes to prioritize keeping things fun.
Run someplace new. Ditch your watch. Plan an adventure. Add elements of whimsy. That way, you are more likely to stick with the sport long-term.
Take Care of Your Body
This seems obvious, but you have one body. Take care of it. It is your running vehicle, but it is also your life vehicle when sporting days are long gone.
Sometimes running can reinforce a presentist mindset — where all that matters is this race now, regardless of the damages incurred. My caution is to resist this mindset. Have a long view of your life, including life in the years beyond sport. I often recommend that new runners find mentors both inside and outside of the sport who can provide contrasting visions of how to spend their time and honor their bodies. Eat well. Rest. Cultivate an array of hobbies. Take care of yourself.
Your body is both your running vehicle and your life vehicle. Take care of it. Photo: iRunFar/Eszter Horanyi
Final Thoughts
I envy the new runner because they are experiencing the satisfying difficulty of running and the goodness of the endurance community for the first time. Welcome to distance running. This sport is really great, and we are happy to have you.
Call for Comments
- What advice do you have for new runners?
- Are you a new runner recently inspired by the performances in the latest races?
