Find a running partner or join a group

What to Do

Recruit a friend to run with you, or join a local beginner running group at a running store, YMCA, or through an app like Strava's local clubs. Commit to a regular schedule together.

Why It Works

A 2022 Behavioral Medicine study found group-based beginner programs led to increased exercise behavior and intentions to continue running. Social accountability is one of the strongest predictors of exercise adherence. When someone is waiting for you at 6:30 AM, you show up. Running partners also provide pace guidance, safety, and the normalizing effect of shared struggle.

Tips

• Fleet Feet, Jackrabbit, and most independent running stores offer free weekly group runs
• Look for "no-drop" groups where no one is left behind regardless of pace
• Online communities (Reddit r/running, r/C25K) provide support even if you run solo
• Running with others who are slightly faster than you naturally improves your fitness