The 7 Stages of Becoming a Runner 

Today I evolved as a runner, finally beating my marathon PB (from 3:15 to 3:09) after five long years. In the past six months your content has stood alone in terms of both practical advice, but more importantly, sympathetically highlighting what it means to be a lifelong runner…and how the improvements will come with patience and application. Thank you Ben and Mary.

Stage 7 here. Was unable to run for the better part of two years due to a herniated disc. It was absolutely brutal in terms of emotional distress to be stripped from what gave me that much joy in life. But desperation was never an option because I had already reached resilience. Two years of excercising my back almost every f* day gradually brought me back on track. In fact, this was already my second comeback, 10 years ago I was barely able to walk because of ms. Now I just came home from my sunday long run and all I feel is gratefulness and confidence. I am a runner.

Thank you Ben & Mary. I have been watching your videos since October 22, when I came back to running from my teen years. You both are inspirational and I have learned a whole lot of new information from you. October 22 I ran my first 10k with a time of 55:48. June 23 I ran a 10k in a time of 50:17 All this and I am a disabled person who also had a heart attack in Jan 2020. Because of you both I know my body is amazing and capable of much more than I ever expected. Thank you truly ❤

Lol I came here for carrrr chhhhatttt 😂

Great video. I have been running for 15 years but now I am much older (70.5 years old) and I am finding more joy than ever before. I do think there is a stage 7A for those of us who are running in our later years. Stage 7A to me is running in a way that extends the number of years you can still physically participate in the sport. That may be using low heart rate or perceived effort, or running a bit slower. But, you can't get to 7A until you get to stage 7 because unless you experience the joy, you would likely quit or find some other form of exercise. Keep going always.......

I was so hesitant calling myself a runner. I started running at almost 40, and I would tell people I like to run for exercise. I didn't consider myself an athlete. Then I realized I was running 4 days a week, spent most of my time thinking about running and spending more money on training equipment than clothing and makeup... I guess I'm a runner. And when injured - feeling absolutely devastated and so anxious to get back at it, and to be stronger and better than before. Your channel made me comfortable with the idea of being a runner

I ran my first half marathon this weekend and you both were huge inspirations during my training. I think I’ve watched majority of your videos and there’s been so many takeaways that I applied and really helped me be successful! Here’s to the next one and continuing to improve 😊 thank you!!!

I am 67yrs, Grandma. I was doing a lot of bike riding got hit by a car. Nobody in my family wants me to ride my bike. So the last 5 yrs on a trainer. But I need to go outside , sooo... running will do. Thanks for y'all's videos.

Your videos definitely helped me transition through the early stages of running. I've not been running a year yet, but recently had a breakthrough run. I ran a marathon in April after 6 months of training and completed it in a good (for me) time. Then last week I ran a long run at the same pace as my marathon and it was all zone 2. It felt like all my efforts had just been rewarded, and my trust in the process cemented.

I've gotten to go through these stages all over again after a couple years not being able to much with running, gaining a bunch of weight, and so on. Currently I think I'm stage 4. Have been seeing improvements in time and pace and now I'm so excited and driven and keep moving. Last weekend I did my 2nd 5 mile race this year and went from 1 hour a couple months ago to 55 minutes. In two weeks I'm doing my first triathlon in 6 years! Can't wait and feeling strong!

Very happy to have found this channel and running at 35 years of age 7 months sober.

Ben&Mary, You have a such a beautiful way of putting into words the joy and journey of running. Keep inspiring! Keep sharing this gift. I’m listening. Always will be.

Hey Ben and Mary. Just wanted to give a shoutout to you for being part of my running journey as well. At 36, I suddenly decided to start running three months ago, in the middle of my (already working) weight loss effort. I immediately started with 10K's, my first 10K's ever, because I'm not a reasonable person. I found you guys when I was trying to figure out the knee pain that ensued while continuing to run what I decided should be my main distance. I have been running at least 10K's three times a week since then, without missing any sessions except maybe two I already had planned to skip for real-life reasons. I can now do a 48 minute 10K, and honestly you have as much to do with it as I do. Your tips have been invaluable, and the non-brutal, personal mindset that you emphasize really appeals to me, my foolish way of starting my habit notwithstanding. I cannot enumerate the ways in which running has improved my life, and I want you to know how grateful I am to you for showing me how. Take care!

Hey guys. Thanks for all your videos. 50+ and still running (slowly).

Hi from Aus. Thanks for the inspiration! I’ve taken 5 minutes off my Parkrun time over the last few months after coming in to running in my late 30s, thanks in no small part to your encouragement and wisdom. Now thinking about a trail half marathon later in the year, which I never would have considered possible 6 months ago. It has enabled me to go running with my son. Thankyou. Keep up the awesome work.

Ran the Wales Marathon today and it bought me nothing but peace and joy (with some very real pain due to the hills!)-this time last year I'd never run a marathon, now I have run 3, this time 2 years ago not even a runner! No doubt that there are tough times ahead in winding it all back up again for another training block. I and many others will go through the discovery stage again and again to seek improvements. And despite my inexperience maybe it could be wise to not be worried about taking a small step back from time to time to take a bigger step forward.

Stage 6. Up to now, I wasn’t aware what could come next. Now it all makes sense. It‘s like a buddhistic journey, your stage 7 as you describe it pretty much resembles Zen. Thank you so much for this deep insights! Now I know & feel what lies just ahead 🏃🏼🔥🪷

Thank you. I’m inspired again after being Mr. Glum on the injured list. “I’ll never run again etc.” Fun to watch you guys.

Thanks for the great video.

Love this channel

Inspirational - as always. After running track in hs and then being just an on and off type runner for many years, who didn’t really know what he was doing, I’ve been consistently running for a year. And feel like I’ve been quickly moving up those stages in the past 6 months. You two have helped a lot; it wouldn’t be the same without you.

You are both wonderful!!! I am running for a year. You helped me through my bad times! Thank you!

This video is spot on. I only started running 8 months ago. Your videos definitely got me through the frustration stage. Keep up the good work and enjoy your stay in the UK

Another great video guys! I was nodding in agreement from start to finish 🙌🏻✨

As always great content, and there was caaaaaarrrr chat❤. Thank you for continuing to share your journey with us!

I love your videos because you're so straightfoward and down to earth and everything rings true. I've been through all those stages too! I find your videos very inspiring. Thanksfor the hard work making them.

Your energy is so positive, and you obviuslly put alot ot thought in to every video: Thanks

It's getting pretty cool seeing runs posted on Strava by you two, then seeing the video that relates to the Strava post shortly after. Thanks for your content 😊

Thank you for the consistently wonderful and helpful videos! My husband and I love them 🎉❤

Love Ben and Mary. Another amazing video. Thank you. Signed up for first half marathon October 14 this year. I am going to grab my messy happy merch to wear on race day as my way of saying thank you. Will send you photos on the race day, finger crossed all go as planned . Sending love from Maryland US

Super loving all the videos you put out, thanks for all the hard work! Seeing both Ben and Mary running reminds me to never give up and always trust the process 👍

That was a lot of good info. And so nice to see you enjoy the setting from where you started Mary. As someone who got into running much older I can relate to the first few stages and hope to get the next ones soon.

This is an aswesome video and is 100% true! I went through these stages in several activities (jumping/skipping rope, inline skating, learning a new musical instrument, learning a new languarge), so I can vouch that these stages apply to more than just running. Thank you both!!!! ❤

You are a truly energetic and inspirational couple. Glad I found you and the channel a while ago!

Great summary. I’m back in Stage 7 after recovering from knee surgery. I’m 55 and a lifelong off and on runner only taking it serious around 8 years ago when I started getting results and experiencing racing milestones. Those days we’re instrumental in making running a passion that I am enjoying again and hopefully for many more years.

Great video thanks for sharing I've got to say that with each and every video of yours that I watch I continue to develop even more of a sense of just how passionate you both are about the sport of running. I gain so much inspiration from them and even more so it seems from reading some of responses from your other followers. By reading about their challenges and success's in running it keeps me going on my running journey. Thanks again for what you do.

I've recently started watching your videos and really enjoy them. I had some mixed emotions today after running what was supposed to be a hard speed day just under 10k and saw my heart rate average was only 131bpm. For me that's my zone 2, easy day heart rate. I was doing 200m, 400m, 800m ladders and was running based on my pace. My frustration turned to excitement about the ability to run fast with a much lower heart rate. Time to step it up and retrain my body with some new paces. (It's really difficult to break free of the paces my body naturally settles into). Thanks for taking your time to put these videos together!

Great advice 🎉🏃🏻‍♂️🏃‍♀️👍

❤ you guys are awesome!

Another fab video with the usual infectious passion for running. After watching dozens of your videos from Thailand it was a lovely surprise to meet you in little old Congleton where I live with my family. We chatted after the Parkrun so no spoilers for the next video from me! Keep doing what you do….. Best wishes, Rich

The best coaches. Glorious editing too.

Great vid guys. Enjoy the trip home

❤ superb video , spot on , well put indeed from someone at stage 6 😊

You guys are 👍…love your insights.

I think what helped me move from frustration to breakthrough was keeping my comparisons 'me vs past me'. I had to remind myself that while someone else could do a sub thirty 5k, they probably hadn't had a stroke. Maybe someone else could train five days a week, but they probably didn't have RA. My first 5k took two weeks in my living room, as I could only walk across it once without needing to stop for breath. When I compare that time to my current time a year later- that's when I feel this stupid grin take over my whole face and I feel that hunger to see where I'll be next year. Thanks for your videos, they help me realize so much and keep me in a good frame of mind.

Im not a dedicated runner like you guys, i run only to tick zone 2 cardio checkbox, which i pair with biking, glad the algorithm found you guys for me, and i appreciate the dedication to your craft and the tips, another great vid.

Been running for just over a year and found your videos so helpful. Thought I might be at stage 4 but think I’m at stage 5. I’m currently carefully coming back from an achilles flair-up. This is my second injury but this time feels more manageable because I’m not scared about losing my fitness or that I physically am not built for running. I recognise every stage so far which makes me happy and excited for stages 6 and 7.

So happy to see the return of car chat and that Mary is just as self conscious about it as she always was 😂 I can 100% relate to this. All of a sudden you realise that it doesn’t hurt every time you go for a run, it’s a great day when that happens.

It crazy how true all this stuff is I've been running for a year and I can literally relate to all of this

Great video! I'm currently on Stage 3 and I am striving to make this my identity as well!

CAAAAARRRR CHAAAAATTTT!!!! YAY!

I think I've hit stage 4 as I'm just watching this video for more info on running!!

Excellent video…every new runner should watch this…it’s all true

Just what I needed in the middle of a injury wobble. Everytime I pick up a new niggle I learn a bit more about physiology and anatomy! And I get a reminder to do more strength and conditioning!

Started running in march and you describe the stages perfectly. I would say my mind has progressed the stages faster than my body 😂, but having started at 47 I also never thought I would ever become a runner.

I'm somewhere between stage 5 and 6. I'm currently dealing with back pain and had COVID recently (which didn't really hurt my running that much), but I'm now pretty sure that I'm not going to stop running just like that since I've already become so used to it, at least not in the near future. Once there are some major breakthroughs it becomes so addictive, and these are things like the first time running under 8min/km back when I started running more regularly or the first time running 5km under 30mins or just getting the heart rate down! Thank you for the videos, they keep me motivated even when I can't run for a bit, keep them coming!

Great video. Never seen a video that relates to the stages. I am at the point where i have rebuilt my hip strength up where i can run and i dan see slow, sometimes it feels like extremely slow, progress in speed and reduced times. I enjoy running again. It’s never easy but i feel like I’m making progress and i will at some point hit my goal times. I think the best advice for new older runners, ie those 35, is build up strength and conditioning through body weights or weights then progress very slowly with walking, fast walking to running to jogging to sprinting. If you do this, it prevents most injuries and you recover quicker between runs!

Lol I yelled it with you ❤ been on nightshift so I’m binging to catch up 🎉

Hi Ben and Mary thanks for your advice I love the content its great - I started running at 45 years old last year in April - then like a proper novice entered the London Marathon (raised £3000 for MNDAssociation!) - I trained properly including 16 week block from 1 January this year and the Carlisle half marathon to run with people as I have not done that since cross country at school.... and got in shape and feeling really good and ready for a 4 hour marathon ish...., unfortunately I woke up 2 days before the marathon with nerve damage in my neck and have been struggling with this since then (I ran and walked the marathon in 6 hours and 7 minutes with no sleep and in quite considerable pain against medical advice (I did this to avoid retraining for next year as the training block was so intense and I did several 20 mile runs towards the end these obliterated my weekends and I just felt I could'nt commit to that workload again having just been through it) - sorry to be so long winded but I am starting to get back into running as I miss it - if you were in my position how would you approach getting back into it - should I enter a race at some point in the future to aim for or should I just run zone 2 for 6 months and see where it gets me???? Also I weighed 110kg at the start of this journey I now weigh 100kg so weight is an issue and I feel like I need to give myself time to lose quite a lot more before pushing myself so hard again.

Got through a 5k parkrun without dying. Yay! First run for 6 months as well. All the other training been doing effective it seems. Also found a group that meets on Tuesdays and Thursday nights. Might be becoming a thing. I think looking at the parkrun website results will get addictive...I hope ego doesn't get better of me and run through some injury. Happy working out at the gym, doing yoga, doing laps at the pool so can be active whilst something healing/resting. Also people say make ur bed in the morning, for me it's cleaning the kitchen and peeling potatoes while the kettle boils for the morning coffee, then cooking days food (just this week, feel like it's becoming a habit and sleep and recovery feel good so..😊).

I seemed to have jumped straight from stage 1 to stage 7. I started running to try and loose weight but kept running because of the benefits to my mental health. For my first two years I basically ran just for the fun of it. I didn't really train to run faster or increase my vo2 max, I just ran for the pure enjoyment of it. Now I am just getting into different types of runs and enjoying it, but the peace and joy has been there from almost the start.

great vid guys. I find that after a decade or so of running, I still fluctuate between stage 6 and 7. I go through phases where I struggle to find joy and peace in my runs, but it gets replaced with pure drive to achieve some goal (right now, chasing sub-3:30 marathon). But then other times, I don't have much of a goal in mind, and I just go out regularly and running becomes meditative. But definitely in my first couple years, stages 1-5 were VERY accurate :)

All good stuff ....My wife and I run together and we cycle and lift weights but there is nothing like a runners high ....we usually run 2 miles every morning then weekends we do 3 miles and follow it with a bike ride ....unreal feeling.....we have tried all kind of diets and fasting and we always comeback to good meals and good fats and carbs....we tried a 16 hr fast and 8 hrs to eat and you do shed weight but after a few weeks of this we can feel everything starts to fall apart...

Im in resilience stage. Yup

Loved this video and seeing you back in the UK and the beautiful scenery is so nice! Loved car chat but something was missing... where is the millionaire shortbread?😆😁Youll def need some after the next run!😁

here's to peace and joy~ :-)

Great video. I estimate I am at stage 4 going to 5, although I recognize parts of 6 as well.

Im definitely at the pain stage, ran a few 10ks on the tredmill and tried my local half marathon at the weekend the hills have ruined me i want to get back out like im hooked but my legs aint ready yet

Another inspired and inspiring video! Why no Thailand Car Chat!? I’m gonna have to do some thinking about what stage I’m at though. What I can tell is that I’m fairly sure I’m not in Peace and Joy yet….😂

Hi guys I'm really enjoying your videos. If I was to ask about trainers which is good as a hybrid trainer. This is for road and trail but not heavy trail. I'm really getting stuck into my second year. Absolutely smashing pbs and fantastic times too.

Ah, home sweet home and Caaarchat! 💪👍😂 Hoping to vicariously enjoy some caramel shortbread on Wednesdays vid😂. Thank you guys for all you do. Hope you enjoy your time in England.

Did you come up with these stages just by yourself??? Because if you did you absolutely NAILED IT!

I've been running on and off since I was 18 (I'm now 30), but I never really passed stage 2, mostly due to struggles with exercise-induced asthma and what's probably exercise-induced urticaria (basically an allergic reaction triggered by running). It made it really hard to make it consistent progress, with every third run giving me breathing issues, hives, or both. Several months ago, I had a really bad attack during a run where I probably should've gone to the hospital, but all it did was motivate me more because I'm apparently insane lol. But I've finally found a way to reliably avoid attacks, at least so far, and I've made so much progress over the past few months, it feels amazing. I ran 10K for the first time ever a few days ago. It's still not at all impressive, but it's huge for me, and I guess I'm sitting at stage 4 now haha.

Im in my mid 50s Im probably stage 5. Long time road cyclist. Started getting into running last summer. Now im mostly running and rarely on the bike. Started out with a Pace in the 14's and now my average10k run is in the mid 9's to low 10's . Im aiming for the 8's. Im addicted. Still occasionally struggle with itband related knee pain but working on that.

Maybe I missed it, but did you move back to the UK or just visiting? Great video as always!

I went a fairly different route to this! I'm 6'8" and always considered myself too big and heavy to run. Used to platy a bit of football but would get a lot of DOMS and I had to run 6k each Monday night when I was a rower but that was 15+ years ago. Running hasn't been part of my schedule since then. Just over a year ago I started watching Mark Lewis on here, he's about my height but a lot heavier and I wondered that if he can do ultramarathons then I could manage a Parkrun. So I took onboard a lot of his tips - I read Born To Run, learned to mid-strike and bought some Altras. I researched a lot of exercises, stretches, strength training, etc... to support running as well as training methods and techniques. And then just got on with it. I had a little bit of necessary pain as mid-strike is initially hard on the calves but got over that and haven't had any frustration. I've got a lot of faith in the process and the people giving me information. Since then I've had nothing but encouraging signs. I was knocking a minute off Parkrun each time, my speed on the treadmill while holding zone 2 heart rate has gone up, my runs are getting longer and easier as well. Plus every couple of months my Garmin tells me I've upped my VO2 Max. So all good!

Feel like ive been stuck in stage 2 for the last 6 months. Having a change in focus for next 6-10 months to try and progress.

Please can I adopt you as my parents? Pretty sure I’m older than both of you but hey 😂 love this channel, the absolute best running channel on RU-vid bar none x

Actually very good summary. Even though I'm a pro at cycling through phases 1 and 2 before giving up. lmao

Car chat is just not quite the same without coffee and a caramel slice.... However, Great Job on the outro Mary!! 😉

Back in the UK???? Visiting?

What do you do to stop blisters on your feet? I get blisters really bad on the ball of both feet. I have proper size shows and even with tape and mole skin it still happens.

Are you guys finished with your time in Thailand?

3:56 zone 2 😂 I can't even run that fast!

❤

I know for CERTAIN I've entered the Hunger stage (both mentally and physically - why am I so hungry all the time now?! 🙄🍌🥑🥩🍳) But I'm concerned I skimmed over the Pain and Frustration stages, and may be condemned to repeat them at some point?? 🤔 I'm also dubious as to how Resilient I am, but relate to the feeling of identity as a runner in the Drive stage. 🤷‍♀️ Oh well. All I know is, if I'm not thinking about my next run, I'm thinking about my next meal to fuel my next run. Peace and Joy. 🙏😄😋🍽🏃‍♀️

I thought it was a heatwave in the UK?

You escaped the heat of thailand I see! ahhh... jacket weather! well good for you! you are training consistent ,and well. I am sizzling. 🔥🥵

I’m at stage 5.

CAR CHATTTTTTTTTT!!!!!!! IS BACK 😃😃😃😃😃

Im definitely in stage 2 🤦🏽‍♀️. I’m still slow..

Double CCCCAAAAARRRRRR CCCCCHHHHHAAAAATTTTT

No ice creams? Your car session is incomplete without that 😅 Where did you leave your pets?🤔

Are you able to share the timeframe of your personal achievements through each stage?

I missed caaaaaar chaaaaat 😭😭😭

Been a runner for a year and im in the hunger stage

I suppose we all grew up in our childhood homes in a way

First !!

Hiw much watch cost?

First