Running With a Group, Both Large or Small, Can Be a Very Effective Training Tool (2024)

Running with a group, both large or small, can be a very effective training tool. Having some running buddies can help increase your motivation (you’re less likely to bail on a run when you’re planning to meet people!), and it can make running a social experience. Studies show that runners who are part of a group or a club feel supported both during and outside of the run, and participants also report creating meaningful friendships within the larger running group.

Finding a group that fits your needs can be challenging, and especially right now because of the coronavirus pandemic. Back in March, it was widely recommended to run solo or with a member of your household. But as restrictions lift in certain areas, you can consider group runs again.

(Before making any decisions, check with your local health guidelines. You can find a directory of state health departments here.)

When it comes to finding a running group in your area, some cities may have several running clubs to choose from, while others might have just one. A good place to start your search is the Road Runners Club of America. In addition, check with your local running store about running clubs or groups in your area; they may even sponsor a club or offer their own group.

There are several different kinds of running clubs, ranging from casual meetups and social clubs to those offering coaching, targeted to a specific race with established training and workout plans. Some break up the group based on pace and desired mileage, while others run together; some groups have a membership fee, while others are free. Think about which type of group might work best for you to help narrow down your search.

When you find a potential group, here are some questions to ask before joining your first run.

What type of runners does the club have?

Specifically, you want to know if there are other runners matching your pace and distance. Be prepared to give the contact person your run pace in minutes per mile, your average weekly mileage, your most recent long run, recent race times, or if you are targeting a goal race or distance.

Be honest about your current pace and mileage! Stating a faster time or boosting your mileage may get you placed with the wrong group, which would make for a miserable experience.

What days and how many times a week do they meet?

Groups usually meet one to three times a week. Do those days of the week work for your current schedule, and is attendance optional or required to stay on as a regular member of this group? There’s nothing more stressful to your running routine than regularly having to hustle to your scheduled runs, or missing them completely, so make sure the group schedule meets your needs as well.

Where does the group meet, and at what time?

Make sure you know exactly where the meeting location is, especially if you are trying to find it early in the morning or after work. Also, does the group meet at any different times throughout the day, giving you some options?

No matter when a group meets, try to arrive early for the run. Many groups don’t always wait for stragglers, so give yourself plenty of time.

Are you able to join for a trial run?

More structured training programs have official start and end dates because they are targeting certain races, so joining that type of program may depend upon your current mileage, especially if you have missed the start date. Clubs that are more social in nature are likely to have a rolling enrollment, meaning you can join them at any time.

Sign up for Runner’s World+ to become a stronger, healthier runner 💪

Are headphones allowed?

Many groups won’t care if you’re pumping your favorite playlist while on the run. Just be aware that you should pay attention to the route and follow all traffic rules.

It’s recommended that when meeting a new running group you take the headphones out so you can get to know the people running with you. Meeting like-minded people can make running very fun. There may be that “new kid at school” feeling at first, but that goes away the more you meet up with the group.

Other questions you may want to ask before joining a group run for the first time:

• Are bathrooms available? (Before, during, and after the run.)
• Is there a place to change before/after the run?
• Is there water on the route, or do runners carry their own? Is water available afterward?
• How far will you be running that day?
• Is parking available, and is there a safe place to leave valuables like keys or your workout bag?
• Are directions or maps given out for the run routes?

Groups taking on new members should be very open and welcoming, but don’t get discouraged if you feel a bit left out of the conversation at first. Yes, some established groups—both large and small—can become a bit cliquish.

Before long, you will be part of the group, but remember this experience so you can be the one to reach out and welcome new members when that time comes for you.