There’s no better time than Spring – as the weather starts to warm and the trees start to bloom back to life – to start (or restart) running. Whether you were just hibernating through the cold months and are itching to dust off your running shoes or you are just wanting try it out to see what all the running fuss is about, one things certain, the right mindset is so key for keeping the fire inside burning long-term.
In his latest book, Think Like a Runner, Jeff Horowitz dives deep into what truly fuels a lifelong love of running—whether you’re chasing your first 5K, aiming for a marathon, or just looking for a stress-relieving run through your neighborhood after work. His practical advice, paired with personal anecdotes from his decades of experience, and accessible coaching wisdom, helps runners at every stage discover not just how to run better but why we keep coming back for more.
In this special Q&A, Jeff shares valuable insights for runners of all ages—whether you’re just starting out, returning after a break, or wondering how to adapt your running practice as you age. From setting achievable goals to avoiding injury and rediscovering the joy of the sport, Jeff offers encouragement for everyone, including seasoned athletes and those lacing up for the very first time.
For older runners, Jeff has some particularly important advice: age isn’t a barrier—it’s just another factor to consider. Running is one of the rare sports you can enjoy for a lifetime, with record-setting athletes proving that it’s never too late to start (or restart) your running journey. So, whether you’re in your 20s or celebrating your 70th birthday, there’s wisdom here to help you run smarter, stay injury-free, and—most importantly—have fun.
Let’s dive into the conversation and get inspired to think (and run) like a true runner.
Tam: You begin your book talking about “Becoming a Runner.” What do you think is the most important thing(s) for someone exploring becoming a runner to consider?
Jeff: The single most important thing is to not overthink what it means to be a runner. Many people seem to forget that there are no rules about running; anyone could do it, to any extent that they are comfortable with. You could run slow or fast, with or without walk breaks, once a week or every day. Don’t overthink yourself out of being a runner.
Tam: Is there an age limit to becoming a runner?
Jeff: No! We have witnessed both men and women over 100 years of age set running records, including in the marathon. Running is the rare sport – perhaps the only one – that you can literally do your entire life.
Tam: Is having something to “train for” a good motivator to start running?
Jeff: Absolutely. Picking a race often provides the motivation to get out of bed to train. For new runners, a 5K seems like a challenge that’s within reach.
Tam: Should a novice runner start on the roads or on a treadmill?
Jeff: Physiologically, there’s not a real significant difference between the two, but I’ve never met anyone who fell in love with running from atop a treadmill. When you run outside, you notice the weather, the birds, the people, and everything around you. At the end of the workout, you will probably feel like you’ve been on a true journey. If you want to fall in love with running, run outside.
Tam: Does someone need a coach or training program to become a runner?
Tam: Is there non-negotiable equipment (aside from a pair of sneakers) runners need when starting out?
Jeff: No – some people would even say that shoes are optional. But there are a lot of things that can make your experience healthier and more enjoyable. Foam rollers, personal music devices, tech clothing; all of these can help.
Tam: What is the greatest piece of advice you can give to the novice runner?
Almost everyone I’ve met who has told me that they hate running have been running too far, so soon, too fast. Running should be fun. Don’t turn it into something that you hate.
Tam: Your book includes information on Form and Types of Drills – is there a specific format or program novice runners should follow?
Jeff: With running, as is often the case in life, the perfect is the enemy of the good. The idea that there is a specific format or program that needs to be followed is what keeps many people from trying anything at all. Each of us is a unique combination of genes and personal history, and we often react to training stimuli in different ways. There is no one perfect way that works best for everyone. The key is to do something. Later you can evaluate the results, and decide if you want to try something more or different. The fun part of running is that you can experiment with your training in a continual effort to find the perfect training plan.
Tam: What is the biggest take-away runners of any experience need to take from your new book?
Jeff: That running is not just a physical past-time or exercise; it’s an intellectually engaging pursuit that can add depth and enjoyment to your life. The more you understand about running and its role in your life, the more you’ll get out of it.
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What advice would you give yourself as a new runner? —Tam
