Picture this: It's cold and dark out and you're lacing up your running shoes. Instead of dreading going for a run, you're excited to meet your running buddies for an outdoor 5K run. You've signed up for a race, which adds a whole new dimension to your training.
Keeping up with some of the faster runners in the group is motivating you to improve yet there's no pressure to push yourself past your limits. It's fun to grab a bite and socialize after your weekly run. And, who knows, you might even meet someone to date.
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This sums up the appeal run clubs, which are exploding in popularity. Here's what you need to know about joining one -- and tips to get started.
A run club is a group of people who meet regularly -- usually weekly at the same time and place -- to run together. You'll know it when you spot one: a medium to large group of runners jogging at different paces yet sticking together.
From "learn to run" groups to communities of serious runners and everything in between, there are different flavors of run clubs. Some include structured workouts, others have a more relaxed, recreational feel. You may find a run club through a training app like Strava, your local specialty running store or social media.
Run clubs are nothing new. But since the end of the pandemic, Strava reported seeing a 59% increase in running clubs on its app.
"After the isolation of the pandemic, many people are looking for a community aspect and shared experiences. Run clubs offer a perfect blend of physical activity and social connection. Achieving goals or workouts together creates a powerful bond; many find great friends from running clubs," says UESCA certified running coach James Rodgers.
"They're a great social alternative to the bar scene that can result in expanding your social circle with like-minded individuals," adds Kim Overton, the founder of running belt SPIbelt.
According to the 2024 Strava report mentioned above, 58 percent of exercisers revealed they made new friends through a run club. This type of workout-meets-socializing activity is also popular with Gen Z daters -- one in five Gen Zers said they went on a date with someone they met through exercise. They were also four times more likely to want to meet people working out than at a bar.
Beyond the social benefits of joining a run club, there are also tons of upsides for your mental and physical health. Research shows that even leisure running -- five to ten minutes a day at slow speeds -- is associated with reduced risks of death and cardiovascular disease. Exercise is good for stress-relief and can combat depression.
With a run club, you get baked-in accountability to stick to your fitness routine. "It's much harder to miss going for a run when you know you have a group that is expecting and hoping to see and run with you," says Rodgers.
You also get the opportunity to get fitter and faster while improving your well-being. "The group environment naturally pushes you to improve while providing encouragement and support. If there is a coach in the run club, you will benefit from a structured approach with workouts to suit the group's abilities," adds Rodgers.
Lastly, if you want to get competitive, run clubs can inspire you to sign up for races and events in your area.
Ready to try a run club for the first time? Start by considering your goals. Are you looking to get active while meeting new people or do you have specific running-related objectives? Reflecting on these factors can help you find the right group.
"Look for clubs offering trial runs where you can try running with the group without commitment. In my experience, this is very common as the group will want you to be happy running with them," suggests Rodgers.
If you're feeling shy or nervous, keep in mind that runners tend to be friendly and welcoming. And there's no pressure to keep up with the fastest people in the group, notes Rodgers: "Most clubs accommodate various pace groups and will schedule a run or workout that can fit the fitness levels of everyone who attends."
Plus, you can get an idea of the vibe of a club through research. "There are a number of websites and apps that list local run groups based on a variety of criteria including level, schedule and location," says Overton, who recommends Googling "run groups in [your area]" to find leads. "You can also check out their social pages to get a better idea of the scene ahead of time."
When in doubt, just try it out. You may get hooked. You may form lifelong connections. You may revert to solo runs. The worst that can happen is an extra dose of endorphins and a new experience.