Happy New Year, future runners and seasoned streakers! As the calendar flips to 2026, countless individuals are lacing up their shoes for the very first time, or dusting off old pairs with a renewed sense of purpose. Maybe they’re chasing a New Year’s resolution, or perhaps they’ve finally decided to see what all the fuss is about. Whatever the reason, these new runners are embarking on an incredible journey, and it’s up to us, the running community, to make them feel welcome.
Ditch the Gatekeeping, Embrace the Cheerleading
One of the biggest hurdles for new runners can be the intimidating feeling that they aren’t “a real runner” yet. This couldn’t be further from the truth! A runner is anyone who runs. Period. Instead of focusing on speed or mileage, let’s celebrate consistency and effort. Wave to fellow runners on the path, offer an encouraging word, or give a thumbs-up. Your simple acknowledgement can transform a struggling beginner’s day and make them feel seen and validated. Remember how much a simple “Good job!” meant when you first started? Pay it forward.
Share Your Story (Not Just Your PRs)
While it’s great to celebrate personal bests, new runners often benefit more from hearing about the journey, not just the destination. Share your own struggles, your moments of doubt, and how you overcame them. Talk about the times you didn’t feel like running, or the hilarious mishaps you’ve had. This vulnerability creates connection and shows that running isn’t always glamorous, but it’s always worth it. It reminds them that everyone starts somewhere, and every mile (no matter how slow) is a victory.
Invite Them In
The running community can be a powerful force for motivation and accountability. If you know someone starting out, gently invite them to a casual group run, a local parkrun, or even just suggest meeting for a walk/run. Emphasize that there’s no pressure to keep up, and that it’s all about enjoyment. Share resources like Couch to 5K programs, local running store events, or beginner-friendly running groups. The goal is to open doors, not to push them through.
Lead By Example
Sometimes, in our quest for speed or distance, we can inadvertently send the message that running is only about pushing limits. While goals are great, new runners need to fall in love with the act of running first. Demonstrate that running can be fun, meditative, and a source of pure joy. Share photos of your smiling face on a run (pugs included!), talk about the beautiful sunrises you’ve seen, or the mental clarity you gain. When new runners see that experienced runners genuinely enjoy their time on the pavement, it makes the journey far more appealing and sustainable.
Be Patient and Understanding
New runners will have questions. They’ll experience aches and pains. They might feel self-conscious or easily discouraged. Respond with patience and understanding. Offer tips on proper shoes, hydration, or stretching without being prescriptive. Listen more than you talk. Remind them that building endurance takes time, and every run builds resilience. Your empathy can be the difference between someone sticking with it or giving up.
The start of a new year is a powerful time of fresh starts and renewed energy. For those of us who have already discovered the transformative power of running, we have a unique opportunity to shape the experience for others. By ditching the judgment, sharing our authentic stories, extending genuine invitations, prioritizing joy, and offering patience, we can help transform fleeting resolutions into lifelong passions. Let’s make 2026 the year we not only chase our own adventures but also inspire a whole new generation of runners to find theirs!
How do you welcome new runners to the sport?
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This is such a wonderful and timely post, Jenn! I love the focus on ditching gatekeeping and just being a cheerleader. We all remember how intimidating those first few miles could be, and a simple wave really makes a difference. Thanks for the reminder to lead with joy and patience as we welcome the new runners!
It was the scariest feeling! Heck, I still get scared sometimes! But it was always great to have someone in my corner to encourage me!
This is great! It can be so hard to start out, so having some support can go a long way.
It’s terrifying!
Great post. I think most runners are happy to welcome and encourage new runners but we can do more to make them feel supported.
I think it helps keep them involved and motivated!
Being a cheerleader and sharing you wealth of knowledge with new runners makes a world of difference
It’s a great way to pay it forward!