In my humble opinion, distance runners get a bad reputation. We鈥檙e seen as crazy people who wake up before the sun to run for hours, spend all our free time talking about running, and drink weird things like beet juice.听听
Being a runner is something I personally picked up after college while working my 鈥渂ig girl鈥� job. I always loved fitness and wanted to stay active in a way that was accessible and (mostly) low-cost. I owned sneakers, athletic shorts, and a sports bra, so running felt like the natural thing to do.听听
Knowing what I know now, I wish I had the motivation to run earlier in life. Despite attending a division II school where it鈥檚 easier to enter a sport you鈥檝e never played, I was caught up with dance team, reading in the library, and watching reality television shows on my 10-inch tube TV. Running on the cross country team would have been such a great way to meet people, keep up my fitness, and challenge myself in a new way. But at the time, I didn鈥檛 know running would be something I eventually fell in love with.听听
For anyone out there (especially women), who thinks they 鈥渃an鈥檛鈥� run, I鈥檓 here to tell you I think it鈥檚 worth a try.听听
Let鈥檚 look at a typical cross-country training week for the GBC team:听听
To non-runners, this may sound terrible, or even too difficult to attempt. To me, it sounds like I want to turn back time and join a cross country team when I had the chance.听听
Let me clarify, most distance races for cross country runners are 10ks, which is 6.2 miles. This means you鈥檙e training for longer distances at slower paces to build endurance, and then doing shorter training intervals at faster paces to build cardio and get the body used to, well, running faster. It is a race, after all.听听
With a bit of training, running a 10k听 can be done in about an hour. It鈥檚 an enjoyable distance because it鈥檚 longer than a 5k, which involves some speed, and considerably shorter than a half marathon, which is 13.1 miles and frightening to amateurs. Racing a 10k is an achievable distance for new(ish) runners, and the reward of accomplishing that goal is overwhelming pride. Trust me, I know from experience.听听
As someone who taught herself to become a runner as a full-grown adult, let me bestow the wisdom I鈥檝e gained onto any potential runners out there:听
Running is hard, at first. The first few weeks, your lungs are going to be on fire. You鈥檒l only be able to run a short distance before walking, and your entire body will likely be sore the following day (this is where the aforementioned beet juice actually comes in handy). Rest assured, this is normal! Even I experience this uphill battle when I come back to running after taking a few weeks (or months) off to recover from an injury.听听
But after about 4-6 weeks of consistent walk/runs you鈥檒l slowly build your fitness. You鈥檒l start to feel the flames in your lungs dissipate. You鈥檒l start to feel less sore. You鈥檒l start to enjoy getting outside and running. And maybe, you鈥檒l start to see what all the fuss is about. Just be sure to incorporate stretching and mobility work into your fitness routine. Stretching after every run, and when you feel sore, is the best way to help your body recover. That, and drinking lots of water!听
Of course, there鈥檚 the possibility that even after giving running a fair chance, you鈥檒l still hate it. And then you鈥檒l have tried something and can confidently say it鈥檚 not for you! But you won鈥檛 know if you don鈥檛 try.
Cross country at the collegiate level is a fall sport, meaning our team starts their season as summer鈥檚 humidity extends to September and even early October. These runners will train early in the morning because it鈥檚 the coolest time of day, and because you feel incredible after accomplishing a long run. Pancake breakfast, anyone?听听
You may be wondering how cross country can feel like a 鈥渢eam鈥� sport when runners are solo, with no relay component. GBC has a true family culture, and that applies to our athletic teams as well. Runners will organize family dinners once a month, meet up on Sundays to play video games, and gather for outings like bowling, movie nights, and dance parties on the quad.听听
In a cross country meet, seven runners will represent their school, and the fastest runner will win. Students with similar mile times will train together, which creates an opportunity to get to know one another. When you鈥檙e running 45-90 miles a week together, there鈥檚 ample opportunity to get to know your teammates. 鈥�听
It鈥檚 no secret that GBC is small in physical size, but we鈥檙e lucky to be located around many great running trails. The team will train at the Newark Reservoir, Carousel Park, White Clay, and run the Weatherhill trail just behind campus all the way up to Delcastle Park, which is one of my favorite loops to do in the area.鈥��听
Coach Joe Dare鈥檚 philosophy is simple: bring a great attitude, work hard, and show up. That鈥檚 the beauty of cross country running, and even track (which is a spring sport with considerably shorter distances), you don鈥檛 need a ton of experience, and you don鈥檛 have to qualify. He鈥檚 been a coach at a handful of institutions in the greater Philadelphia area and just finished his third year at GBC. Through his experience as a former competitive athlete and coach at multiple institutions, Coach Joe confidently reports the tight knit community is unique to GBC, and a huge benefit to being an athlete here.听听
As a runner himself, he enjoys a local fun run 5k for the community aspect and post-race festivities. As a coach, he loves assigning his athletes hill repeats. I can attest that hill repeats are never fun, but always worth it. If you want to decrease your mile time and become a stronger runner, put yourself on a hill over and over again. 鈥�
Of course, everyone鈥檚 body is different, and some people may have physical ailments, injuries, or disabilities that prevent them from being able to put one foot in front of the other and run in the traditional sense of the word. But there are ways to participate in community races without utilizing your lower body.听听
Many road races will allow racing wheelchairs, which are lightweight, aerodynamic, 3-wheeled wheelchairs designed for speed. Of course, you鈥檒l be using your upper body quite a bit more than traditional runners, but you won鈥檛 have to worry about getting runner鈥檚 knee, or twisting an ankle.听听
Wheelchair racing is not part of the NCAA cross country competitions, but many local races in Delaware have an inclusive approach to their event and wheelchair racers are often spotted. And if you鈥檇 rather be a spectator, us runners love having more people to cheer us on. Pro tip: invest in the cow bell!听听
So, why do I do it? Why do I wake up early four times a week, lace up my Brooks Adrenalines, slather on chaffing cream, and hit the road?听听
The simplest answer I can give: it鈥檚 the juice. Running is rewarding. It鈥檚 hard, even after years of training. Your body changes over time and running will make you face those changes whether you want to or not. It鈥檚 mental, it鈥檚 physical, it鈥檚 emotional. It鈥檚 a screen-free activity where I can let my mind wander, work out problems, look for inspiration.听听
It allows me to see different versions of the places I travel, whether that鈥檚 through National Parks, college campuses, historic cemeteries, or the downtown streets. It allows me to connect with people I may not have anything else in common with. It gives me the gift of time alone, doing something for myself with myself. It gets me outside, even in the dead of winter, to put my face in the sun and feel my heart beating and legs pumping. It makes me feel strong, and it teaches me that I can endure hard things.听听
My advice to any GBC student, new or returning, is to think about trying something out of your comfort zone this fall. It may not be joining the cross country team, but it could be playing esports, flag football, or joining the lit club. It could be taking a class that鈥檚 outside your major. It could be learning a new skill, like an ethical AI tool, or crochet. Putting yourself in a new learning environment stretches us, sometimes literally. And we always learn more about ourselves in the process.听听听
But if the running bug is whispering in your ear and you鈥檇 like to give it a try, reach out to Coach Joe. Then, stop by my office and tell me all your running stories! I can鈥檛 wait to hear them.听听
Valerie Lane is a higher education professional, marketer, and writer. She holds a bachelor's degree in psychology and women's studies from West Chester University ('14), and a master's in urban affairs and public policy from the University of Delaware ('16). In 2026, she was awarded an Individual Artist Fellowship as an Emerging Artist for Creative Nonfiction by the Delaware Division of the Arts. When she's not running around 兔子先生系列麻豆 capturing content for social media, she can be found writing personal essays on Substack, knitting a sweater, in the middle of a yoga class, or caring for her two cats.
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