Running is not what I do, but it is what makes everything else I do okay.

Your biggest challenge isn't someone else. It's the ache in your lungs, the burning in your legs, and the voice inside you that yells 'CAN'T.' But you don't listen. You just push harder. And then you hear the voice whisper 'can.' And you discover that the person you thought you were is no match for the one you really are.

Runners are different. We put our bodies through the wringer every day. Snow storms and lightning don't send us hiding inside. There's nothing unusual about coming home covered in mud or drenched in sweat from head to toe. We come home, exhausted and hungry. The cycle never ends, but for some reason we love it. People tell us we're crazy. Well, you know what? I think I am crazy. And I love it.

When life hurls lemons at you, I believe there are two ways to return the serve: Lay down and let the sourness blind you or strap on your running shoes and boot those lemons back. Running was my way of escaping the mental mess as my outside world was crashing down. Those mornings spent pounding the pavement helped to clear the negative clutter in my head. The more I ran, the better I felt. The better I felt, the healthier I ate. And soon I started seeing the world in a brand new (leaner) light.

Can you become a champion? The short answer is yes. Becoming a champion starts with believing in yourself, knowing what you want to achieve, and being willing to work for it. Being realistic helps too. It's important to pick the event that's best for you, learn what you need to train for it effectively, get good advice – and go for it! You can be a champion at whatever level you attain.

Make running a lifestyle. A daily habit, like brushing your teeth. If you run 300+ days a year, every year, for several years, good things will come your way. Start now. Doesn't matter if you are 16 years old or 66.

If you want to be a decent runner you must get out and run; the rest is just noise.

Get the running in first— that is the foundation. Then: Eat mostly good stuff. Get enough sleep. Stretch if you want to— or don't. Lift if you like lifting. Cross-train if it makes you happy. Wear minimalist shoes or big bulky ones, whichever you prefer. Listen to music when you run, or not. You can carry water with you on a long run, or you can go without. If you want to do a core routine, then do it— but first you must get out and run.

Run on trails, or streets, or on a treadmill, whatever works for you. Run slowly. Run quickly. Run up hills. Run in the rain. Run in the snow, the heat, the cold. Run into the wind. Run on the days that you do not feel like running. Run on the days that you can't wait to get out and run. Run with friends. Run alone. Run races. Run in the country. Run in the city. Run in parks. Run when you feel happy. Run when you are depressed. Run when you have a ton of energy. Run when you are feeling like shit. Run when you feel good. Run in the morning. Run at night. Run before work. Run after work. Run.

When I get tired, I remember those who can't run, what they'd give to have this simple gift I take for granted, and I run harder for them. I know they would do the same for me.

It will hurt. It will take time. It will require dedication. It will require willpower. You will need to make healthy decisions. It requires sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you, when you reach your goal, it's worth it.