[5] Born and raised in North Yarmouth, Maine, True competed as a Nordic skier and runner throughout his time at Greely High School and Dartmouth College.

In the summer of 2010, True returned to Hanover, New Hampshire, to train with In the Arena Track Club, an NGO that provides opportunities for elite athletes to compete professionally while working part-time to strengthen their local communities.

[8] True coaches and manages a cross-country and track team at Indian River Middle School in Enfield, New Hampshire.

This continued until early 2015 when Chelanga announced he would be moving to Tucson, Arizona, to train with Coach James Li and his group of athletes including Bernard Lagat, Lawi Lalang and Abdihakem Abdirahman among others.

During the Payton Jordan Invitational track meet in the spring, True ran a world-leading 13:02.74 in the 5000m, winning the race and clocking the 9th fastest time ever run by an American over that distance.

[13] True also won the 2014 Manchester Road Race on Thanksgiving Day, outperforming Sam Chelanga during the last half-mile.

[14][15][16][17] In June 2015, True won the New York Diamond League 5000 meters and ran 27:43.79 in a 10 km at 2015 Payton Jordan Invitational in Palo Alto, CA earning a qualifying time[18] for Athletics at the 2016 Summer Olympics and 2015 World Championships in Athletics On June 25, Ben True placed second in 10 km and made fourth US team 2015 World Championships in Athletics at 2015 USA Outdoor Track and Field Championships.

[20] May 28, 2016, True placed 11th at the Eugene Diamond League 5000 meters in 13:12.67 in preparation for US Olympic Track and Field Trials in July 2016.

[22] On June 17, True placed third in 1500 meters at 2016 adidas BOOST Boston Games in US leading time 3:36.05 behind Nick Willis and Collins Cheboi.

[30] On June 24, True placed 4th in the 5000 meters at 2017 USA Outdoor Track and Field Championships in a time of 13:17.94 behind winner Paul Chelimo, Eric Jenkins and Ryan Hill.

True won the men's race at 2018 United Airlines NYC Half Marathon in time of 1:02:39 over 10,888 finishers.

On February 20, True ran a 10,000m PR of 27:14.95 at the TEN, a meet held by Sound Running in Southern California.

He finished 4th to Bowerman teammates Marc Scott, Grant Fisher, and Woody Kincaid and is now the 8th fastest American of all time at the distance.

On September 11, the Strava club Tour de Woodstock[41] held their first weekly public group run.