Running is often derided as the sport for less-coordinated people, which, ironically, may be what makes it attractive to those who are awkward or clumsy and are seeking ways to become fit, lose weight or galvanize a life change.

And D.C. is full of them, from a former “fat kid” to the girl awarded “Most Improved in Gym.” Three participants in Pacers 14th Street’s social runs — Caitlin Briere, Mike Parks and Jessica Rose –show us that it’s never too late to discover your inner athlete.

Every day, more runners transition from casual to competitor, from I’m in it to finish to I want to PR or place in my age group.

At any point in this progression, a coach might be helpful–whether as an advisor or a cheerleader or an accountability partner–and there is something especially powerful about the coach-athlete relationship that lasts over time. The dynamic changes as each person gets to know the other better. Coaches tailor training programs to unique athlete needs, know better when to push and when to rein in a zealous competitor and better understand the athletes’ challenges outside running that might affect their training, attitude or motivation. On the other side, athletes learn their coaches’ particular training philosophies, build trust in their coaches’ advice and in many cases gain a friend and mentor who, though primarily focused on running achievements, helps them in other parts of their lives.