Benefits of Running Solo Vs in a Group

For some, heading out alone at their own pace on a head-clearing training run is their idea of heaven. For others, connecting with a running group community helps them stay motivated or push their performance. Both have their own advantages. So even if you have a personal preference for running solo or in a group, here are some reasons why you might want to mix up the two training styles. 

The Benefits of Running Alone

Solo running is a great way to tune in to your own pace, style and motivation. With no one to distract you from focusing on your goals or the terrain ahead, it’s also a test for your mental resilience.

Focus On Your Own Goals

Whether you’ve just completed a marathon or are building up towards one, people who run alone can stick to their own training schedule. It can be great to have a running partner or club to keep you motivated, but if they have different goals to yours, it can make the runs more frustrating than enjoyable. You might also have different energy or motivation levels, which can test your running relationship. 

Matching up schedules alongside goals can be a struggle. For example, you might prefer running early in the day but can’t find a sunrise club close by. Plus, if a group or partner cancels your session, it can leave gaps in your plan. Particularly for those looking to improve running performance, consistency is key. So if you can become a self-reliant runner, it can pay off in your achievements. 

Set Your Own Pace and Route

You might have a pacer on race day, but knowing how your target efforts feel helps you understand when to push yourself or pull back. Particularly if you decide to run without headphones, you can listen to and adjust your breathing rhythm to fall in line with your stride. Understanding your body, how it reacts to changes in intensity and what you need to do to stay on pace can pay dividends on race day. 

Running solo also means you can train at the intensity you need, whether that’s steadier long distance or shorter interval runs. You can set the route to your exact needs and head out. This can be difficult with a partner or in a group, unless they’re using the same training schedule. You can also choose a route with an elevation or terrain that matches your needs, which is particularly important for trail or cross country runners. 

Run in All Weathers 

If you’re a runner who’s not afraid to head out in wet or cold conditions, then you might find it frustrating if a group cancels because of bad weather. As long as you have a lightweight, waterproof jacket to keep you warm and dry, running in the rain alone can be a relaxing or energizing experience. Plus, if you’re a competitive runner, then heading out solo in rain, wind and low temperatures with the right kit can give you the edge on race day. 

Boosts Mental Resilience

Motivating yourself to go for a run can sometimes be a huge struggle. Keeping your legs moving when you’re feeling tired or on challenging terrain is hard too. Concentrating on your pace and breathing so you can get hit the goals you want isn’t easy either. All of these mental tests build your resilience and toughness, which will help push your running performance further. 

By focusing on your own thoughts and body, you can also start to develop coping mechanisms on the most difficult runs. Repeating positive self-talk (“keep going”, “you can do this”), relaxing your face and hands when they feel tense or taking in your surroundings can all help you maintain pace or enhance the experience of your solo run. 

4 Safety Tips for Running Solo

Although running alone can be great for building your running confidence and abilities. However, self-supported runs can be intimidating to start with. Taking a few safety steps will help you have a completely relaxed and enjoyable experience.

Stay Visible

Whether you’re running on the road or trail, being seen is key to staying safe. This is particularly important if you’re running in the winter or evening. Try to run in the daylight whenever possible or stay in well-lit areas during darker hours. Wearing lights or reflective clothing will help you see the terrain in front of you.

Tell Someone Your Route

Let your housemates, a nearby friend or family member know where you’re heading and how long you expect to be. If they don’t live with you, drop them a call when you get back home. Alternatively, use a GPS app on your phone or live tracking function on your smartwatch so someone can follow your location. Having your route on your phone will stop you getting lost. Planning a circuit through busy areas will help you stay safe. 

Carry Essentials 

Particularly if you’re heading out for a long distance run, having essentials handy will help you be prepared for any conditions. Getting a jacket or vest with pockets means you can carry your phone, keys, gels, gloves, headwear or sunglasses more easily. This means you can keep going through all weather without getting hungry, or cold. 

The Benefits of Running in a Group

If you want to meet fellow athletes or get tips and training partners who can push your performance, then group running is a good option. Plus, there’s lots of fun and friendly competition to be had too. 

Socialization and Community Building

Meeting other athletes is the main benefit of running in a group. Joining a local club is a great way to make new friends with people who have similar interests. They’re so good for meeting new people that there's a growing trend of single people switching dating apps for running clubs. 

Plus, many groups organise events outside of their regular runs (like meals or yoga) helping you tap into a new social scene. If you’re worried about the safety of solo running, these clubs offer worry-free training sessions. 

Motivation and Encouragement

Enjoy the energy of race day on every run with your fellow athletes cheering you on. Whether you’re all training for the same event or not, other runners will support you through long or difficult sessions. Being part of the community will give you a sense of accountability, keeping you motivated to get out and run. Having a set date and time every week will also help you build a consistent training regime and make real progress. 

Friendly Competition

Whether you’re hunting down your next goal or want more sociable sessions, finding a running group that matches your enthusiasm will help you reach new heights. For those looking to push their performance, an advanced club will have athletes who can push your pace and challenge your abilities. If you’re testing yourself with a new distance, more experienced athletes can help you with tips and advice on nutrition, recovery and training sessions. 

How to Find a Running Group

There are a huge number of running clubs to choose from, but finding the right one for your running needs nearby might be difficult. Here are a few different ways you can search for local groups:

• Social media: searching on Facebook and Instagram is a good place to start your hunt, plus you can check out their profile to see if their sessions will suit your needs before you visit

• Strava: wherever you are in the world, you can use Strava’s global search to find a nearby community, they also have virtual clubs if you want the benefits of both solo and group running

• Meetup: a great place for finding any social clubs or events, you can narrow down the groups by your running preference e.g. ultramarathon, fun run or trail jogging

• Reddit: a go-to hub for any training questions, it’s likely someone else will have asked for running club recommendations in your location already, so search for relevant threads 

• Nearby races: whether they have runners competing or are sponsoring a stand, heading down to the finish line at a local event is a great way to meet up with a nearby club

Can I Join Multiple Groups?

When you’re trying to find a club that suits your goals and running needs, testing out a few running groups is a good idea. Many will let you turn up on the day or offer open or free sessions to new joiners. Check in with the organisers beforehand to see when might be the best time to attend. 

If you like multiple groups and would like to join them all, then this shouldn’t be a problem with more sociable clubs. However, more advanced running clubs may ask you to pay an annual or monthly membership fee, which may affect how many you can join. Athletes who want to compete on behalf of a club should also check membership terms before they join up, as some may operate under different affiliations or race rules. 

Performance Tracking when Running 

Whether you decide that running solo, in a group or a mix of the two is most beneficial for you, tracking your performance will help you understand your limits and how to push them. Here are a few different ways you can stay motivated and progress your efforts. 

Time Your Run

Whether you opt for a stopwatch, smartwatch or phone app, keeping an eye on your distance splits will help you stay on your target pace. This helps you to mentally break down your run into manageable sections and keep a consistent pace across the whole run. All you need to do is focus on the next mile or few minutes ahead of you as you work towards your final distance or time. 

If you’re returning to running or want to switch up your focus, then heading out for a set time rather than distance can give you a different perspective. For example, set your watch for 30 minutes and keep running for the whole time. From week to week, you’re likely to see the distance covered increase. 

Plus, if you take the same route regularly, timing your run over multiple weeks can help you track progression. Before you know it you’ll be running that circuit a few minutes’ faster than when you started. 

Create a Playlist to Keep Time

Maintaining your stride can be difficult, particularly if your legs start to fatigue. However, it’s an important part of keeping the pace you want consistently across your whole target distance. To help, find playlists that contain songs with a set number of beats per minute (bpm). By matching your stride to this rhythm, you can reach your target pace more easily. For example, 120bpm is ideal for a jog or 140bpm or more for a competitive pace.

Track Your Pulse

Each runner’s body responds to changes in pace or terrain differently. Pulse is a great independent metric of your efforts. Depending on your goals and the intensity of your training regime, you’ll want to train in different heart rate zones. For example, when you race you’re likely to reach threshold (zone 4) or very hard (zone 5) heart rate.

However, to help your body recover adequately and build endurance, training at an aerobic (zone 2) heart rate most of the time with occasional tempo (zone 3) sessions is beneficial. 

Invest in Tracking App

Having a tracking app like Garmin Connect, Strava or Nike Run Club on your phone will help you plan routes and keep an eye on your progress. You can rate your efforts at the end of every run and even access training plans to suit your goals or help you hit race targets. Plus, many of these apps allow you to connect with other runners, so whether you run solo or in a group you’ll have a virtual community to connect with. 

More Running Tips and Advice from GOREWEAR

GOREWEAR is here to help athletes perform at their best, whatever their goals. For more tips from running enthusiasts to advice on the best kit for your training regime, check out our blog.