Incorporating Running into Your Fitness Routine: Why It's the Most Accessible Sport

Let’s be honest: running is the most accessible sport on the planet. It requires almost nothing, and yet somehow, getting people to actually run is like convincing a cat to take a bath. Still, for all its simplicity, running has this magical ability to simultaneously appeal to and terrify the masses. So, let’s break it down.

The Gear: You Already Own It

Here’s the beauty of running: if you have feet, you’re 80% of the way there. Sure, there are fancy running shoes with names like “Cloud Ultra” that promise to make you feel like you’re floating, or you could also join the barefoot movement and just run without shoes. However, a good pair of running shoes will protect you in the long run and keep you from getting injured. That does not mean you have to run out and buy a $200 or $100 or even a $75 shoe. One of my favorite pairs of shoes was the previous year’s model of ultra "Rivera" and they cost me roughly $50 on Amazon. My advice: go to a local running shop and have them fit you for a pair of running shoes. The clerks are typically quite knowledgeable, and once you find a comfortable brand and model… Leave the store and look on Amazon for last year's model. Typically not much changes from year to year between last year's model and this year. Your feet (and wallet) will thank you.

People like to pretend they need the perfect gear to start running, as if buying a $200 pair of shoes will make them any faster (unless you are already at the elite level... It won't). This is like thinking that buying a chef’s knife, or hex pan will automatically make you Gordon Ramsay. The truth is, you don’t need all the gadgets. Just avoid wearing jorts (please) and you’re set.

The Cost: Free…ish

Aside from the cost of the running shoes, the only real price you pay for running is the mental battle to leave the couch. At the end of the day, running costs exactly zero dollars. No gym membership, no special equipment, no subscription to an app that “gamifies fitness”. Just you, the road, and possibly some questionable music choices.

Of course, this simplicity makes running hard to sell. Imagine if Peloton tried to sell “Running: Just Go Outside” memberships. How would that commercial go? “Why pay $50/month to pedal in place when you could literally just… run?”

The Technique: You’ve Been Doing It Since You Were Two (poorly)

Unlike sports where you need to understand complex rules or learn how to properly swing something, running is basically “put one foot in front of the other… fast.” This is not to say that everyone is born with proper running form. Poor running form can eventually lead to muscle imbalances and overuse injuries, while proper running form helps you run more efficiently and reduces your risk of injury.

If you dig deep enough into running form, you could end up melting your brain. Start by focusing on your posture: keep your back straight, with your head up and eyes looking forward. Avoid slouching or leaning too far forward; a slight forward lean from the ankles, not the waist, will naturally engage your core. Keep your shoulders relaxed and down, and avoid hunching them up toward your ears. Your arms should swing naturally at your sides, bent at about a 90-degree angle, moving forward and back rather than across your body.

When it comes to your feet, aim to land lightly with each step, either on your midfoot or forefoot, rather than on your heels. Heel-striking can put extra stress on your joints and slow you down. Try to take shorter, quicker strides instead of long strides, as this helps you maintain a steady rhythm and balance. In fact, maintaining roughly 180 (180 cadence... see what I did there) steps per minute has been shown to reduce injury and improve running economy… More on that in a later post. Finally, keep your feet pointing forward to avoid unnecessary twisting, which can strain your knees.

See… clear as mud in fact, the more you think about it, the worse it usually gets. However in an effort to keep it simple stupid (KISS):

1. Stand Tall

2. Slight lean

3. Relax (hard I know)

4. Light short straight strides

Running: the original sport that anyone with a pair of lungs can try to master. The act is simple, but somehow, once we become adults, the idea of running morphs into this Herculean task, where even short distances feel like marathons.

The Community: Your Neighborhood, Your Running Club

Cleveland marathon

One of the best parts about running is how it can make you feel connected to everyone and no one at the same time. You’ll see other runners out there, and there’s always that subtle head nod of solidarity—an unspoken agreement that says, “Yep, I see you and what it took to get here.” As a matter of mutually solidarity always return the runners nod, it's a sign of respect even when you are on the struggle bus.

And then there’s the realization that any place can be a running route: the city streets, a local park, or even that half-paved sidewalk in front of your house. Running doesn’t discriminate based on location; the world is your treadmill. (But please, if you run on an actual treadmill at the gym, don’t take a selfie mid-stride. For your safety and pride)

The Catch: Running Is Accessible, But You Have to… Run

Here’s the rub. Running is accessible, it’s easy to start, and incorporating running into your fitness routine you doesn't require a lot of money. So why aren’t more people out there hitting the pavement? Well, because it’s hard. And not just physically, but mentally. The human brain is fantastic at coming up with excuses, especially when faced with the idea of voluntarily sweating in public. The best times to get out there are in the morning when you have the most motivation to get the job done. Making time can be hard and the best time really is whenever you can do it. If you have to start your run later in the day or at night after work I have one solid tip that has helped me countless times. DON'T SIT DOWN. As soon as I fall into the loving embrace of a soft chair at the end of the day I’m done.

When it is time to run inevitably you’ll start negotiating with yourself: “Maybe tomorrow. I mean, do I really need to exercise today? Isn’t walking enough? What about just thinking about running—is that good for the heart?” This is where running, despite its accessibility, becomes elusive. It’s not that you can’t do it. Will you do it?

Once you are well into your journey, you'll find that the hard loop near your house isn't so hard anymore, and that the struggle to build up the courage to put on your running shoes isn't a struggle. Finally, at the end of it all, you can find peace on the road and prefer sweating and breathing faster than sitting, because when we are 80 and at the end of our years and can't run (hopefully we still will), our regret won't be that time you didn't PR but that you never tried at all.

Final Thoughts: Just Go for a Run

If you’ve been looking for a sign to start running, this is it. Lace up your kicks, skip the gear-snobbery, and head out the door. After developing a good routine, your favorite route and finding a running buddy you may just love it. Running is for everyone, even the people who think they’ll hate it (you might, but you also might just love it).

And here’s the best part: no one cares how fast or how far you go, although you may end up telling everyone you meet that you ran a marathon. Just the fact that you’re out there, doing something most people actively avoid, is already a win. So next time someone tells you running is hard, just smile and say, “Well, technically, all you need is feet.”

Running trail

Medical Disclaimer: The information provided does not constitute medical advice. It is recommended to consult your primary care provider to determine if you are healthy enough to begin running.