Run clubs have surged in popularity over the past year, with a 59 percent increase globally in 2024 according to Strava. The report also shows that more people are swapping the nightclub for a run club with ‘making social connections’ the main reason for attending. So, what is all the hype about?
Emotional support
While everyone is different, there are a few reasons why some may find it easier to keep a consistent running pace when running in a group or social environment. The first factor at play is social support. Running with others involves being part of a group with a shared purpose. This can have a range of profoundly positive impacts on our exercise behaviours.
Firstly, exercising with others can provide emotional support, i.e. encouragement, empathy, and a sense of belonging. Research has shown that when people exercise as a group, they are likely to exercise more frequently and report higher levels of motivation and wellbeing.
It is also likely that running with others will provide more frequent positive reinforcement. Encouragement from others in the group can act as social currency that bolsters our self-esteem, self-efficacy and confidence.
Social facilitation
Another important factor is social facilitation. In a nutshell, people often perform better when they are being observed (or even just if they think they are being observed). It is suggested that social facilitation can increase motivation and focus, which is important in endurance sports like distance running, where fluctuations in willpower or concentration may cause us to inadvertently alter our pace. Simply put, it is easier to try harder in a group setting as we subconsciously alter our behaviour.
Dissociation
There is also a psychological phenomenon at play called dissociation, which refers to mentally distancing yourself from physical feelings of fatigue and discomfort. Social running essentially provides external distractions to divert attentional focus away from internal sensations that might cause us to reduce effort during exercise.
Talking to other group members, following instructions, or even just focusing on the pace of the group can shift your focus away from how tired you feel, allowing you to maintain a more consistent pace. Research has shown that dissociative strategies in endurance running can reduce perceived effort. This means that running in a group can alter our perception of how difficult the exercise is to complete.
Maintaining pace
More practically, running with a group provides an external pacing cue. Effective pacing is essential for distance running, with common pitfalls being starting too fast and fading off towards the end of a run. Running with a group essentially provides you with one or more pace setters. This means you can more easily regulate your own pace in response to the pace of the group.
Accountability
Finally, social running encourages accountability. Being part of a group means others are aware of our goals, making our intentions visible. This external awareness creates a social expectation that can improve motivation and exercise adherence. In other words, when we commit to running with someone, we are more likely to show up, stick it out, and push through the tough parts.
The psychological benefits
Firstly, exercise is well known to boost mood by stimulating endorphin release, but when you add a social element, that benefit increases. Research shows that group-based exercise can enhance feelings of connection, reduce anxiety, and improve overall wellbeing.
The social aspect provides a sense of belonging and community, which is a fundamental human need. Exercising as a group allows us to feel part of a wider community, providing an additional layer of social connection that would otherwise not be achieved through running by yourself.
In addition, running with others can also build self-confidence and self-efficacy (the belief in your ability to do something). Achieving shared goals or simply showing up regularly with a group can reinforce positive behaviours and create a strong, supportive group identity. These psychological factors are especially important for people who may struggle with motivation or lack confidence in their ability to exercise. In essence, when we run with others, it can help us feel more confident in our abilities, making it easier to turn up and perform to our best.
Social running can also offer a protective effect against loneliness. In a time when social isolation is a growing concern, a running group can provide structure, routine, and meaningful social interaction.
How to get started
It is completely natural to feel nervous about joining a group run, especially if you are new to running or worried about keeping up. But overcoming that initial fear can unlock a wide range of physical and psychological benefits.
One way to ease into it is to start with a friend or a smaller group. That familiarity can help reduce anxiety and make the experience more enjoyable. Alternatively, look for beginner-friendly events such as local park runs. These are designed to be inclusive and non-judgmental and are suitable for all ability levels.
From a behavioural science perspective, one of the biggest motivators for physical activity is social identity. Once people start to feel like they belong to a group, they are much more likely to stick with it. The first step is often the most challenging, but the reward is improved confidence and enjoyment.
It is also worth remembering that no one is judging you. Everyone will be there for different reasons, and they will be more concerned with their own efforts and performance. It is more likely that you will be met with overwhelming encouragement as opposed to judgment.
The key is to give yourself permission to go at your own pace, both physically and emotionally. Taking that first step might feel uncomfortable, but it could also be the beginning of something truly transformative.
For further information, contact the press office at pressoffice@derby.ac.uk.
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