Let me tell you a secret. If you are a non-disabled person, you are designed to run. Yes, designed. And yes, you. Humor me, and look at yourself. Allow me to bring your attention to various features, all of which you (probably) take for granted and all of which lend well to your innate running ability.

Let's start with your feet, or what I like to call your wheels. Your feet' arches act like springs and shock absorbers. Did you know that your foot may absorb upwards of 3 times your body weight when running? Crazy, huh? Moving on up the chain, you have your ankle complex. Your Achilles tendon, the ultimate spring, allows running movement to be elastic and not muscularly taxing. Connecting from your calf muscles to your heel bone, this tendon acts like spring in the way it stores and releases energy on impact. With this analogy, it's easy to understand the fundamental role it plays in running. For argument's sake (and boredom's), I may as well stop here because the Achilles tendon should be evidence enough to know that you are designed to run.

I can't help but hear some of you asking, "so, what? So what if we are designed to run?" Then, why don't you? Running is an accessible sport, and for that, it has been neglected and disused. Similar to the way you avoid tourist attractions in your hometown. They've always been there and will always be. There's no urgency. And without haste, progress is absent.

Maybe you don't run because you refuse to claim the term "runner." Or perhaps you don't feel like it claims you. Maybe you've been conditioned to loathe it, or you're scared to try. Whatever the reason, I'm here to provide my case. I do not promise to convince you, but I do promise to amplify, even if marginally, the small voice in your head that wants to fit the bill, finally declaring yourself a runner.

As a kid in elementary school, my dad used to say, "first, you learn to read, then you read to learn." This statement has proven accurate time and again. Still the best sound bite I've heard regarding the value of reading. I say the same thing about running. First, you learn to run; then, you run to learn. Step after step, breath after breath, running is visceral learning. Education: compliments of your body, not to be taken for granted.

You don't need to run a marathon, but you should be able to run a mile without pain and without being impressively out of breath. Running ability is a profoundly accessible marker for both overall health and performance. This means that improving your running ability is time well spent if you want to optimize your overall health and performance.

Note that accessible does not mean easily attained, but rather attainable. Remember, "first you learn to run, and then you run to learn." Learning to run is where most should start, although it's this very step that most run past, understandably. Just because you were designed to run doesn't mean you've developed your ability to do so. Cars are designed to drive, but their performance is highly dependent on the driver and its condition.

There are several reasons why you should run. The physical benefits are unmatched; you already knew that. The mental and behavioral benefits of running (and running consistently) far outweigh any physical benefit. However, it is nice to know that I'm well-equipped to outrun most during the zombie apocalypse. With years of running experience under my belt, including a marathon, several track meets, and countless treadmill miles, I've uncovered some essential learnings along the way that may help you get started.

1. Monkey See, Monkey Do.

We learn from seeing, first, not necessarily by doing. It's called observational learning, and we do it all the time. In terms of our physical condition, we are quick to act and slow to observe, and this is where we go wrong. My learning? Watch good runners. Watch Eluid Kipchoge and Allyson Felix. Watch Mo Farah and FloJo. Watch the greats, watch various paces, watch it all. Dedicate a week to this process. Do not look at this as a tedious practice, but rather as respect to the sport.

2. Set A Goal…

I will be the first to tell you that deciding to "run more" is a lousy goal and is one that'll you meet once or twice. These types of goals breed inconsistency and indifference. We've all told ourselves we should "sleep more," "write more," "read more," the list goes on. Have you consistently upheld those goals? Well, how would you even know they're defined poorly. More than what? Before I beat a dead horse, do this: set a measurable goal with a date, and write it down in the present tense. You are 42% more likely to achieve a goal when you write it down. In making it measurable and putting yourself on a timeline, you're increasing your chances of success by holding yourself accountable. If you don't achieve the goal, well, to put it bluntly, you failed. Pardon my curtness, but failure does exist, and we do it often. If and when you do fail, allow those moments to teach you, not define you. I digress.

3. …And Make A Plan, But…

A goal without a plan is just a dream. Writing down your measurable goal with an end date is an important step, but it's just the first one. Perhaps you've decided you want to run an 8-minute mile by your birthday. Great goal. What steps do you have to take to achieve that? A good starting place would be recording your current mile time. In identifying these smaller steps, you may need to adjust your goal. If your average mile pace is 15 minutes, but your birthday is in 3 weeks, well, that goal isn't realistic. Adjust strategically yet urgently. Remember, urgency is vital.

4. …Start Slow.

This is a given, but we tend to be unrealistically motivated when we set new goals. This motivation is often fleeting, leaving us rather apathetic early on in the process. We set goals, take three steps, and then give up; this cycle repeats. Sometimes we convince ourselves that this is probably a symptom of our busy lives. Other times we blame the goal, labeling it "unrealistic" or "silly." And while these are all valid excuses, they are still excuses. Starting slow will allow you to adjust to this new plan, giving you a legitimate opportunity to succeed.

5. Respect Consistency.

Consistency drives results drives motivation drives action. Consistency comes first. Lack of consistency sabotages your opportunity for success. Don't underestimate running because it's unforgiving. Your running ability is contingent on your running practice. Meaning it requires constant attention, engagement, learning, and evolution. Consistency is the ultimate equalizer which lends well to the accessibility of running.

6. Invest In A Good Pair of Running Shoes, Or Two.

A good pair of running shoes will save you several headaches. Could you take my word for it? There's value in trying shoes on in-store (if possible). Also, consider your environment when choosing a pair. Are you running outdoors? On a trail? The road? Maybe you've opted for a treadmill. Wherever your running, there is a shoe designed for it.

7. Track Your Progress.

Your tracking should be subjective and objective. Did you record a faster pace? How did you feel? How did your body feel? Did you run further? How was your breathing? In tracking both quantifiable and qualifiable data, you'll better understand your habits and patterns, the ones that serve you and the ones that don't. Write them down, type them, voice them, whatever works for you. Track your progress, then analyze data and draw conclusions.

8. Give Yourself Grace.

You will mess up, but that doesn't mean you have to mess it up. You'll miss a day, probably a few. You'll stall in progress and even regress. All of these "setbacks" are a part of the process, and once you accept that, failure won't be so taboo. Giving yourself grace is self-care, which not only means listening to your body but also respecting it. What does your body tell you about your diet, recovery regimen, warm-up, and cool-down practices? Your body will communicate with you, be willing to listen respectfully.

9. Work Trumps Effort.

No one ever got better at running by thinking about it. Or considering it or intending to do it. Runners run. Effort is commendable, but it doesn't get the job done; it doesn't equate to results, rewards, or progress. Effort is the subjective understanding of your conscious exertion of energy. Work is energy transferred via force. Due to its personal nature, effort is claimed easily. On the other hand, work is easily defined but hardly fabricated.

10. Run to Learn.

Now that you've learned to run, you can run to learn. Running has taught me a lot, most of which has nothing to do with running itself. Yes, I've learned about my body, strength deficits, and form flaws, but I've also learned about my character, relationships, and how I choose to show up in the world. Although I'm unconvinced that my running ability has provoked these learnings, I know that my running practice has. Through running, I practice consistency, honesty, persistence, perseverance, action-taking, listening, testing, designing, learning, the list goes on. Although improved run performance and health may be your initial motive, they aren't what will motivate you.◇