Why Every Step in Your Running Journey Counts

It’s a question that runs through my mind more times than I can count: Am I a real runner? In this age of Strava stats and the polished lives of running influencers—let’s call them ‘runfluencers’—it’s nearly impossible to avoid comparison. This constant juxtaposition often nudges me into the uncomfortable headspace of feeling like I don’t quite measure up to the ideal of what it means to be a runner.

I’ve been lacing up my shoes and hitting the pavement for nine years now. In that time, I’ve blossomed from a total novice into someone who regularly tackles 5Ks, 10Ks, half marathons, and, last year, took on a multi-day ultra marathon challenge. I even run three times a week and proudly serve as a qualified run leader in my community. But despite these milestones, I still find myself grappling with that nagging question: Am I a real runner?

And I know I’m not the only one. Many people, particularly women, wrestle with this very thought, which is why I want to explore the mindset surrounding running. In doing so, I aim to share how I silence those doubts and embrace my journey as a runner.

What It Means To Be A Runner

Let’s simplify this, shall we? If you run, you are a runner. End of story, right? But if only it were that easy.

We often fall into the trap of comparing ourselves to others, setting criteria for what we believe a “real” runner should be. Maybe it’s about running certain distances, achieving specific speeds, or fitting a particular mold of how a runner should look. And, when you don’t resemble the lithe, graceful figures we so often see on social media, it’s no wonder you start questioning whether you belong to this community.

I don’t fit that stereotype either. I’m not the fastest out there, I don’t have the “perfect” runner’s physique, my gait is a bit unconventional, and most days, I have to muster the motivation to lace up my shoes. But here I am, an authentic runner nonetheless—someone who simply runs.

Here are some strategies I use to combat those negative thoughts and maintain my passion for running year after year:

Dress The Part

Even on days when I feel like an imposter, putting on gear that feels like “runner attire” can shift my mindset. For me, it’s all about the lycra leggings and a cozy hoodie with an uplifting slogan.

As an adidas blogger, I have the unique privilege of picking my favorites from their website to share with you all. Recently, while curating my latest adidas haul, I came across a hoodie that spoke to me. This gender-neutral runner’s hoodie is everything I’ve ever wanted—super comfy, cozy, and most importantly, it sports a zip-up pocket. And I have to say, if you get excited about pockets, you might just be a runner, too! But what really resonated with me was the slogan on the back: “Every Pace Has A Place.”

That phrase captures the essence of running perfectly. It doesn’t matter how slow or fast you are, or if you need to take a breather now and then. If you’re out there hitting the pavement in your trainers, you are a runner, and don’t let anyone (especially yourself!) convince you otherwise.

On days when I feel less than motivated, slipping into something that lifts my spirits, like this hoodie, is often all it takes to regain my energy and step out the door. It’s these small actions that can make a world of difference in how you feel about yourself.

Change The Narrative

If you find yourself doubting whether you’re a real runner, it might signal that it’s time for a mindset reset. It’s vital to change the narrative if we want to cultivate a healthy relationship with running.

While social media undoubtedly influences our perceptions, often, the negative thoughts we harbor run much deeper. A mantra I often repeat to myself during these low moments is, “My thoughts are not facts.” This simple phrase helps me ground myself and give perspective to those intrusive doubts.

Here are some reframing strategies you can use to shift your thought patterns:

• Change – “I finished in last place.”
• To – “I finished strong.”

• Change – “People might laugh at me.”
• To – “People are inspired by my determination.”

• Change – “If I have to stop and walk, I must be doing it wrong.”
• To – “I’m listening to my body and taking care of myself.”

• Change – “I’m too slow.”
• To – “Every pace has a place.”

It’s all about cultivating a positive mental attitude, believing in yourself, getting out there, and recognizing that whatever effort you put forth is enough.

Stop Comparing

I often find myself spiraling into comparison traps—not just against runners around me, but also against my past self. I know it’s unhealthy, yet breaking the cycle can feel almost impossible. When this happens, I take action: I stop recording my runs and logging onto tracking apps. This way, I don’t see anyone else’s stats, nor can I fall into the trap of comparing my current performance to my previous ones.

The truth is, every single run is different. How you feel on one day will almost certainly vary from another day—or from the experiences of someone else out there. We need to steer away from obsessing over numbers and instead cherish every run we complete.

There are countless factors that can influence our performance—lack of sleep, nutrition choices, hydration, even the weather. But what matters most is simply getting out there and relishing the experience. Sure, some runs may not always thrill us (those hills will never be our friends), but if you finish your outing with a smile and the feeling that you can tackle anything, that’s a triumph in itself.

Ditch The Guilt

Some days, if you don’t feel like running, there’s a simple solution: Don’t go. There’s no hard and fast rule about when or how frequently you should run, unless you’re training for something. Then, absolutely stick to your plan! But otherwise, you must be attuned to your body’s signals.

Listen to how you feel physically, mentally, and emotionally during your runs. These sensations are the true markers of your progress—not raw data. I’ve come to see running as a pathway to a clearer mind. It’s my time to reconnect with myself, process thoughts, and navigate any tangled emotions. Some runs may even bring me to tears, while others spark my most creative ideas, and some turn into fast-paced emotional battles filled with anger (which, by the way, often makes for my quickest miles!).

But no matter what’s going on in my life, I always finish my run feeling uplifted, my mind clearer, as if the weight of the world has lifted off my shoulders. Those moments out on the trail or pounding the pavement? They’re my little slice of therapy.

Let’s talk about rest days for a moment—yes, they’re just as crucial as the days when you lace up and hit the ground running. It can be so tempting to think that resting means you’re slacking off or that you’re somehow not committed. But guess what? Taking a break doesn’t signify weakness; in fact, it shows strength and wisdom. Your body needs time to recover and grow, and honoring those rest days is an integral part of becoming a stronger runner.

And if you find yourself needing to walk during your run, don’t stress about it. Seriously, you’re in excellent company. Even seasoned ultra runners often walk up those steep hills and jog the flats. So if you’re feeling fatigued or just want to catch your breath, embrace it. Remember, all forms of movement count. It’s about being active and enjoying each step you take.

When you lace up your shoes and put one foot in front of the other, you’re already a runner. No one can define what makes a ‘real’ runner—it’s not all about speed or distance. As one inspiring adidas hoodie puts it, “every pace has a place.” Whether you sprint through a 5K or you jog leisurely around the block, you deserve the title of runner just as much as anyone else out there.

So the next time that familiar nagging thought pops into your head—am I really a runner?—I want you to pause, take a deep breath, and revisit this message. You don’t need to compare yourself to others. What matters is that you believe in yourself, even if it’s just a little bit more. Slip on those trainers, step outside, and enjoy the experience.