Advertising
Advertising

Why Running Together is More Beneficial than Running Alone

Why Running Together is More Beneficial than Running Alone

Whether you’ve just got your first running shoes or are a seasoned road pounder, having running partners can do wonders for your running. And while the romanticism of the loneliness of the long distance runner might sound endearing, in time you’ll no doubt find a desire to have some company out there on the road.

But what exactly is a running community…and why should we all want to be part of one?

The Running Community

A loose term that could mean anytime you don’t run alone. It’s about finding a relationship with others, even over the course of one run, that benefits your motivation, goals, and desires for running.

Learning what works for you will also inform what kind of community approach will suit you. Here are some examples to get you started.

Advertising

Types of Running Clubs

Highly structured and regular running clubs sit at one end of the spectrum, as well as, the more traditional local athletics clubs, running together has been brought to the masses by organised running groups sponsored by Nike, Lululemon and others (Search for Nike+ or Lululemon Run Clubs for more info).

This way of running allows it to be the glue in an otherwise potentially diverse social group, and often they make space for runners of all experiences. At the other end of the spectrum are innovative online ways of connecting, such as the online communities built around technologies like MapMyRun and GPS watches and other running technology. These allow you to run remotely with others, creating a community across the world to remotely ‘run’ with.

But these are structured and organised approaches. A more informal attitude could be suggesting to a friend to go for a run on a whim, or running over the hill outside your kitchen window with your dog at your heels.

Equally, I know friends who have run marathons, who have been supported through a playlist we made for them as a way to offer encouragement along the route. Finding your way to be supported by running friends and non-running friends alike is a smart way to widen your running support.

Advertising

Black and white image of a single runner in the distance stretching his quads and standing on one leg
    Solitude and space are other reasons to go out for a run, but company helps progress like nothing else.

    Why Community Matters

    As with any activity, there are a number of reasons not to go ahead and stubbornly pursue it alone. Motivation is a big one; having someone by your side to push you on, offer advice and give perspective is huge.

    Part of this can even be giving you permission to not run so far or so hard, as they are able to see that, today, maybe a short jog and a long relax on the sofa is most beneficial.

    Making a commitment to run with someone can also act as a huge boost. It can lead us out onto the road on a day we might otherwise have preferred to stay in. Running pals motivate us to go out or keep going, and this support is crucial in making running into what you wish it to be for you. Being able to stick to and believe in steady, gradual progress is another reason to run together.

    I find pacing much harder when I’m on my own. Too often, I am tempted to run like the wind, only to tie myself up with cramp before I’ve hit half the distance I wanted to achieve. Running together helps you to monitor pace, cadence and breathing because there are people around you to refer to. Also, if you run regularly with the same people, you can all support and advise one another on how you are all progressing, and spot when you’re going too hard or slacking off!

    Advertising

    And this peer advice is the last perk of running together.

    We are all wiser than we might think, and learning that we can offer this advice to others – and then learn from them – helps ground us in our running. It’s often said that we don’t know a subject truly until we’ve learned to teach it. Sharing our knowledge with our running partners, and receiving theirs, in turn, helps create a communal pool of knowledge that benefits everyone.

    Two runners in the distance jog around a field that has recently been ploughed
      A friend gets you out running whatever the season.

      How to Build your Community

      Whichever group suits you, I would encourage you all to start to run with others. Different communities will suit us at different times of your life and types of person, so don’t be disheartened if finding the right way takes a while. Just keep on running as you search!

      One thing we can all do to encourage the running community at large: smile at each other!

      Advertising

      One of my absolute pet hates is running past another runner, smiling, and receiving nothing but their glare in return. Folks, however fast, far or well we are running, a little smile and generosity offered to someone else who is out there with you goes a long way to building a strong community.

      So next time you run, smile at all your running partners…it makes a huge difference.

      More by this author

      Tom Pritchard

      Copywriter, Proofreader and Storyteller

      Two runners jog over Brooklyn bridge Why Running Together is More Beneficial than Running Alone Woman places a hand over her mouth and eyes in low light, greyscale image 4 Ways to Overcome Depression and Anxiety

      Trending in Exercise

      1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

      Read Next

      Advertising
      Advertising
      Advertising

      Published on October 17, 2019

      How to Build Endurance Fast and Enhance Stamina

      How to Build Endurance Fast and Enhance Stamina

      Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

      So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

      What Is the Best Exercise for Endurance?

      When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

      Really it does depend. Why do I say this?

      There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

      Advertising

      When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

      When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

      When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

      Types of Cardio: LISS Vs HIIT, Which Is Better?

      There are two main forms of cardio that people are familiar with or have heard of.

      One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

      Advertising

      Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

      Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

      Here’s a routine you can take reference of:

      Mock Training Week (Novice Trainee)

      • Monday: HIIT sprint (1:3 work to rest) 20 min
      • Tuesday: LISS bike (slight resistance) 60 minute
      • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
      • Thursday: OFF
      • Friday: HIIT row machine(1:2 work to rest) 20 minutes
      • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
      • Sunday: OFF

      *the allotted work to rest ratio will vary based on the level of physical fitness of the individual

      Advertising

      How to Build Your Physical Endurance

      When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

      If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

      How Endurance Is Actually Built

      Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

      In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

      Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

      Advertising

      Final Thoughts

      Besides the workout advice above, I suggest you combine all these following quick tips:

      • Eat healthy and unprocessed foods.
      • Challenge your cardio/endurance (train with intensity).
      • Train frequently.
      • Track your progress.
      • Get to a healthy body weight.
      • Build a good cardio program.
      • Have a goal.

      Do these consistently because without sustainability, we will not see the most amount of results possible.

      Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

      Featured photo credit: asoggetti via unsplash.com

      Read Next