New to running? Why run clubs are one of the easiest ways to get started
Written byLiz Connor
Reviewed byHeeral Tomlinson
Run clubs are booming, but what’s really driving the trend – and how easy is it to get involved?
Summary
1Why’s everyone joining running clubs?
Social fitness is on the rise, with hashtags like #RunTok racking up millions of views – a sign that more of us are craving movement and connection.
2What are the benefits of running clubs?
Regular exercise like running is associated with the release of feel-good endorphins and reduced stress hormones.
3Can a running club improve my pace?
Running alongside others can offer gentle motivation and consistency, helping many runners gradually build confidence and fitness over time.
Move over late nights out and endless WhatsApp notifications – there’s a new way to decompress and forge friendships on the rise. With thousands of run clubs to choose from, there's something for everyone, from early-morning PB chasers to laid-back social crews. Some meet at sunrise to rack up miles before work, refuelling with coffee and croissants, while others are all about a banging soundtrack and a drink afterwards. Either way, running the – err – running theme. So, is a run club right for you?
“A run club gives people something in common that cuts through the awkward small talk, allowing them to make friends naturally”
More than miles – connection, confidence and purpose
“The problem I found with racing is that once people crossed the finish line, they’d just disperse,” says Tim Soar, founder of Bermondsey-based London City Runners. “With a run club, it’s more regular.” Tim believes rising urban loneliness has played a major role in the growth of run clubs post-pandemic. And it’s not just a feeling. According to charity CALM, around 26 million people in the UK report feeling lonely occasionally, sometimes or often.1
Run clubs are helping to fill that gap – offering a free, low-pressure way to meet, move and connect. In fact, some studies show that exercising in a group can enhance feelings of social support, which may help people stay more engaged and consistent with their workouts.2 We spoke to runners including Carmen and Claude from The Running Charity, a pioneering organisation that uses running to support young people experiencing homelessness or complex challenges.
The rise of the ‘sober curious’ movement is also shaping how people socialise. With up to 28% of young adults in the UK now identifying as non-drinkers, run clubs offer a way to connect that doesn’t revolve around alcohol.3 “There’s definitely some dating going on too,” Tim laughs. London City Runners has seen 27 marriages come out of the club so far. “People are wiped out from online dating – it feels more genuine meeting in person.”
Why run clubs feel so accessible
“It’s not about how fast you run. We’ve got people fresh from Couch to 5K right through to marathon runners”
Perhaps the most refreshing thing about the run club boom is how open and inclusive it feels. Unlike the sometimes-intimidating world of boutique fitness, today’s run clubs tend to focus on enjoyment over performance. Most are free, many offer pace groups, and all levels are welcome.
“We always say it’s not about speed,” Tim explains. “It’s about showing up.” Claude agrees: “Running has given me a platform to inspire young people and show them what’s possible. I’ve seen how it can truly change lives.”
What are the mental wellbeing benefits of run clubs?
We know running supports physical fitness, but many runners also value the way it helps them feel mentally stronger and more balanced. Claude, who’s been running for a decade, says it helped him through a difficult period. “Running came to me at a time where I wasn’t in a good place,” he shares. “It gave me the confidence to take control of my life.”
Regular exercise like running is linked to improved mood, better sleep and reduced stress.4 Research also suggests that taking part in group exercise may amplify those benefits, combining movement with social connection. Carmen, Women’s Programmes Coach at The Running Charity, tells us: “I got into running mostly for my mental health – and I’ve been the fittest I’ve ever been. I’ve made friends and even found my partner through running.”
In fact, a 2021 study found that being part of a sports or exercise group can be linked with a reduced risk of depression, with researchers finding that combining physical activity with social connection can deliver an extra mood boost.5
Can joining a running club improve your pace?
For many runners, the biggest benefit isn’t speed – it’s consistency. That said, Tim notes that running with others can offer gentle motivation. “You might notice someone cruising past and think, ‘Okay, maybe I can push a little today.’” It’s not about competition – it’s about encouragement, accountability and shared momentum.
Run club rookie? Read these tips first
- Use social media
From women-only collectives to LGBTQ+ friendly groups, there’s a run club for almost every vibe. Try searching Instagram using #runclub + your city or check platforms like Strava. “Do your research and find people who will support you,” says Carmen. - Start slow and be kind to yourself
You don’t need to be a seasoned marathon finisher or have box-fresh trainers. Most run clubs cater to all levels – from speed demons to complete beginners. Some even have dedicated pacers you can stick beside as you run. - Arrive early
Ahead of your first session, try to arrive 15 minutes early so you can drop your bag and familiarise yourself with the organisers. This gives you time to ask them about pace groups, route options and beginner-friendly choices before heading out onto the streets. - Don’t fear being new
Most runners aren't trying to break world records. The running community is generally a supportive and inclusive place, so hunt down a beginner-friendly group, focus on enjoying the process and don't worry too much about racing to the front of the pack. But once you get the running bug – the sky’s the limit. “Competing in my first marathon proved to me that I was capable of anything. That’s the transformative change running can have on you,” shares Claude.
“Do your research and find people who will support you”
The final say
Whether you’re new to running or rediscovering it, a run club can turn exercise into something you genuinely look forward to. Just like finding the right pair of trainers, it’s worth researching different running clubs to find the right fit – one that supports your pace, goals and wellbeing. “There are so many running clubs out there,” Claude encourages. “You’re bound to find one that feels like home.” If you’re interested in going further down the running rabbit hole, read up on our marathon advice or check out our ultimate guide to running gels.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Campaign to End Loneliness. The State of Loneliness 2023 [Internet]. 2023. Available from: https://www.campaigntoendloneliness.org/wp-content/uploads/The-State-of-Loneliness-2023-ONS-data-on-loneliness-in-Britain.pdf
2. Golaszewski NM, LaCroix AZ, Hooker SP, Bartholomew JB. Group exercise membership is associated with forms of social support, exercise identity, and amount of physical activity. International Journal of Sport and Exercise Psychology [Internet]. 2021 Mar 1;20(2):1–14. Available from: https://www.tandfonline.com/doi/full/10.1080/1612197X.2021.1891121
3. Talbot D. The Sober Myth: Are Young Adults Really a Generation of Non-Drinkers? [Internet]. 2023. Available from: https://media.drinkaware.co.uk/media/aeihijza/the-sober-myth-are-young-adults-really-a-generation-of-non-drinkers.pdf
4. Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: a Review. Brain Plasticity. 2017 Mar 28;2(2):127–52.
5. Stevens M, Lieschke J, Cruwys T, Cárdenas D, Platow MJ, Reynolds KJ. Better together: How group-based physical activity protects against depression. Social Science & Medicine [Internet]. 2021 Oct 1;286(1). Available from: https://www.sciencedirect.com/science/article/pii/S0277953621006699?via%3Dihub>
