There was a time, not too long ago, when it felt like everyone was suddenly learning how to run.
Coming out of the pandemic around 2022, running started to grow again in a very noticeable way. More people were lacing up, joining communities, downloading running apps, asking questions, and showing up at races.
“How do I start running?”
“How do I run longer?”
“How do I run faster?”
“How do I train for my first 5K or 10K?”
It was exciting to see. People were curious. Everyone wanted to learn. Everyone wanted to improve. And somehow, it felt like we were all leveling up together.
Many of us were still figuring things out. Some were learning how to pace properly. Some were discovering the difference between an easy run and a hard run. Some were just trying to survive their first 5K without stopping.
And that was okay.
The pace was slow, but the progress was real. There was no rush because many people were starting from almost the same place. We were all learning, adapting, failing, recovering, and trying again.
Four Years Later, Many Runners Have Leveled Up
But now, four years later, I feel like running has entered another phase.
A lot of the runners who started during or after the pandemic are no longer beginners. Many of them have become stronger, wiser, and more consistent. The people who once asked how to finish 5K are now running 21K for fun. The ones who used to be nervous about their first 10K are now signing up for half-marathons like it’s a Sunday long run.
And that’s a beautiful thing.
It shows what consistency can do. It shows that running really changes people. It shows that when you keep showing up, the distance that once scared you can eventually become part of your lifestyle.
But What Happens to the New Runners?
As I look at where we are now, I also can’t help but think about the new runners entering the sport today.
Because their starting point feels different from ours.
Today, a new runner might join a group run and see friends casually talking about 21Ks, marathons, trail races, ultras, speed workouts, carbon shoes, recovery boots, and training blocks.
Half-marathons are starting to feel like the “normal” distance. 21K is becoming the new weekend goal. Marathons are no longer something people whisper about with fear. They are now part of the regular running conversation.
And while that is inspiring, it can also be intimidating.
A new runner might look around and think:
“Wow, ang lalakas na nila.”
“I can’t keep up.”
“Maybe this is not for me.”
Or worse, they might think that in order to belong, they need to fast-track their way into longer distances.
They see their more experienced friends breezing through 21Ks, so they assume that’s where they should be, too. They hear people say, “Kaya mo ’yan,” and while it often comes from a good place, sometimes we forget that “kaya mo ’yan” should still come with proper preparation, not just pure excitement.
Strong Runners Were Not Built Overnight
Here’s the truth: those runners who are now comfortably doing half-marathons did not get there overnight.
They built their base.
They went through the boring runs.
They had weeks when nothing exciting happened except another easy 5K or another slow 8K. They had bad runs, heavy legs, failed attempts, injuries, setbacks, and lessons learned the hard way.
They spent years building the foundation that allows them to enjoy the longer distances now.
But for new runners today, the timeline can feel shorter. The pressure can feel louder. The comparison can feel heavier.
And this is where we, as a running community, need to be more mindful.
The Responsibility of Mature Runners
As more mature runners, we need to remember how long it took us to get here.
We need to look back at our own journey and remember that we were once beginners, too. We were once the ones asking what pace means, what LSD means, why easy runs are not supposed to feel like a race, and why our knees suddenly had opinions after a long run.
We need to remember that progress takes time.
And because of that, we also need to become more responsible in how we guide the new runners around us.
Sometimes, in our excitement, we “budol” our friends into races they may not yet be ready for.
“Tara 21K ka na!”
“Kayang-kaya mo ’yan!”
“Half-marathon na agad para sulit!”
Again, the intention is usually good. We want them to experience what we experienced. We want them to feel the magic of crossing a finish line. We want them to discover how running can change their lives.
But encouragement should not skip the process.
There is a difference between inspiring someone and pressuring someone.
There is a difference between guiding someone and dragging them too far too soon.
A good running friend does not just invite someone to a longer distance. A good running friend helps them prepare for it.
To New Runners: Don’t Rush the Journey
For the new runners, this is also an important reminder: don’t rush.
Don’t let social media, race medals, or peer pressure make you feel like you are behind.
Your first 3K matters.
Your first consistent week matters.
Your first month of running without quitting matters.
Your easy runs matter.
Your slow runs matter.
Your walking breaks matter.
Your base-building season matters, even if it feels repetitive and boring.
Because that is where the real work happens.
Respect the Distance
There is a saying in running: “Respect the distance.”
And there is a lot of wisdom in that.
Respecting the distance does not mean being afraid of it. It means preparing for it properly. It means understanding that your body is capable of amazing things, but it also needs time to adapt.
Your lungs may be willing. Your heart may be excited. Your mind may be ready to go all in. But your muscles, joints, tendons, and bones also need time to catch up.
Running is simple, but it is not instant.
You build it one run at a time.
And if your goal is to make running part of your life, not just something you survive for one event, then the best thing you can do is build slowly and build properly.
There is no shame in starting with 3K.
There is no shame in staying at 5K for a while.
There is no shame in repeating 10K until your body is ready for more.
Not everyone needs to jump to 21K right away. Not everyone needs to train for a marathon just because everyone else is doing it. Your journey does not need to copy someone else’s timeline.
Running is not a race to prove you belong.
Running is a lifestyle you build so you can keep doing it for many more years.
The Next Phase: Guiding Better
Maybe this is the next challenge for our community.
The first phase was about growth.
The second phase was about leveling up.
Now, maybe this new phase is about guiding better.
Because running has changed many of our lives for the better. It gave us health, friendships, confidence, discipline, purpose, and in many cases, a second chance to take care of ourselves.
And of course, we want new runners to experience that same magic.
But we need to help them experience it in a way that is safe, sustainable, and joyful.
One Run at a Time
To the mature runners: be the guide you needed when you were starting. Share your story, including the slow parts. Remind people that your 21K today was built from many 3Ks, 5Ks, and 10Ks from years before.
To the new runners: welcome to the sport. You don’t need to rush. You don’t need to prove anything on day one. Start where you are. Build your base. Respect the distance. Trust the process.
The magic of running is not just in finishing longer distances.
Sometimes, the real magic is realizing that you are slowly becoming someone who keeps showing up.
And as we enter this new phase of running, I hope we can continue to build a community where strong runners inspire, new runners feel welcome, and everyone remembers that progress is not something we force.
We grow into it.
One run at a time.
