Join a local beginner running group

What to Do

Find a beginner-friendly running group at your local running store (Fleet Feet, Jackrabbit, or independent shops), YMCA, or community center. Most offer free weekly group runs with pace leaders for all levels.

Why It Works

A 2022 study in Behavioral Medicine found group-based beginner running programs attract low-active individuals and lead to increased exercise behavior and intentions to continue running. The social accountability, pace guidance from experienced runners, and normalizing of the beginner experience all improve adherence.

Tips

• Most running store groups are free and require no commitment
• Look for groups that specifically label runs as "beginner" or "no-drop" (no one left behind)
• Running with others provides safety for early-morning or evening runs
• Parkrun (free timed 5K events held weekly in many cities) is another welcoming entry point