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Running Together: The Benefits of Running Clubs, Group Running & Running Partners
- Sapphire Running Team
- Jan 19
- 4 min read
Running is often thought of as a solo activity — just you, your trainers, and the road ahead. But while running alone has its benefits, joining a running club can completely change your experience of running, helping you improve your fitness, stay motivated, and support your mental health.
Natalie Edwards from Coulsdon Runners in Surrey, UK, shares her journey from beginner runner to London Marathon finisher on this podcast, highlighting exactly why running clubs can be so powerful.
Have a listen to the podcast here
The Benefits of Joining a Running Club
For many runners, motivation is the hardest part. Running clubs remove that barrier by offering structure, accountability, and community.
As an example at Coulsdon Runners, sessions are designed so that no one runs alone. Each run includes:
A run leader at the front
Helpers throughout the group
Someone always supporting runners at the back
This inclusive approach makes running accessible for beginners, improvers, and experienced runners alike.
“Whatever run you’re doing, you’re always running with somebody — and that helps massively,” Natalie explains.
From Beginner Runner to Marathon Finisher
Natalie joined Coulsdon Runners in September 2021 through an eight-week beginner running course. At the time, she couldn’t run continuously for more than a few minutes and was struggling with both fitness and mental health.
“I didn’t feel great about myself,” she says. “I knew I needed to be outside, moving, and doing something for me.”
Starting with a Couch to 5K-style programme, She progressed to:
5K group runs
Improver courses
10K and 10-mile races
The London Marathon
Today, running is part of her daily routine — and she credits the club environment for making that possible.
Why Group Running Improves Motivation and Performance
Training consistency is one of the biggest predictors of running success. Running with others helps because:
You’re less likely to skip sessions
Long runs feel mentally easier
Encouragement helps you push through tough moments
When training for the London Marathon, Natalie completed every long run with someone from the club.
“Those long runs are mostly mental,” she explains. “Having someone there encouraging you makes a huge difference.”
Runners often join and leave runs at different points, meaning you don’t need someone running the exact same distance — just shared miles.
Running at the Right Pace (Without Pressure)
A common concern about running clubs is pace. Will it be too fast? Too slow? At running clubs with a focus on runners of all levels, runners are encouraged to run at their own pace, based on how they feel that day.
Feeling strong? Run with faster runners and challenge yourself
Feeling tired? Drop back and enjoy an easy pace
“There’s no pressure to be a certain speed,” Natalie says. “You run how you feel, and that’s what keeps it enjoyable.” This flexibility helps runners avoid burnout and injury while still improving over time.
Strength Training and Injury Prevention for Runners
Running clubs aren’t just about running miles. Many also offer:
Circuits
Boxercise
Strength and conditioning sessions
Strength training plays a vital role in:
Injury prevention
Core stability
Improving running efficiency
“So many runners skip strength work and then wonder why they get injured,” Natalie explains. “Having it built into the club really helps.”
Mental Health Benefits of Running with Others
Running is proven to improve mental health — but running with others adds another layer of support. Knowing someone is expecting you can be the push you need to get out the door, especially during stressful or low-energy periods.
“For me, running has helped massively with anxiety and stress,” Natalie says. “Even if it’s raining, you always feel better afterwards.”
Solo runs and group runs both have value:
Solo runs offer quiet headspace
Group runs offer connection, laughter, and shared motivation
The Social Side of Running Clubs
Running clubs often become much more than just training groups. Friendships naturally form, both during runs and outside of them.
Members meet up for:
Social events
Charity fundraisers
Quiz nights and coffee meet-ups
When Natalie ran the London Marathon, her biggest support team was her running club — with members moving around the course to cheer her on.
“That support got me through the marathon,” she says.
Supporting Beginners and Giving Back
Now an experienced runner, Natalie regularly helps beginners on their first running courses.
“I remember not being able to run for three minutes,” she says. “I want people to know they can do it.”
Helping others has become one of the most rewarding parts of her running journey.
Is a Running Club Right for You?
Not all running clubs are the same. Some focus on speed and competition, while others prioritise:
Beginners and improvers
Community and support
Enjoyment over performance
Finding the right club may take time — but when you do, it can completely change how you feel about running.
Final Thoughts: Why Running Together Works
If you currently run alone and feel stuck, unmotivated, or unsure how to progress, joining a running club could be the key.
Running clubs provide:
Motivation
Structure
Friendship
Accountability
Mental health benefits
As Natalie’s journey shows, running together isn’t about being the fastest — it’s about discovering what you’re capable of, with support every step of the way.
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