Club/Group vs. Solo Marathon Running: Which is Best?

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The following African proverb is cliche, but cliche for a reason

“Want to fast – go alone

Want to go far – go together”

In this episode, you will be convinced whether training in a group or training solo is the best thing for you. Explore the unique benefits of each training style, from the control and focus of solo runs to the motivation and community support found in group training. Whether you’re an introvert who cherishes alone time or someone who thrives on social energy, understanding how these approaches impact your performance can revolutionize your running routine.

Listen below or watch above to the full episode or read the article summary to level up your run game.

Control Over Your Time and Workouts

When you run solo, you have complete control over your schedule and workouts. This is a significant advantage, especially for those of us with busy lives. I can tailor my runs to fit my specific training needs, whether it’s a long, slow-distance run or a quick-tempo session. There’s no pressure to keep up with others or adjust my pace. This flexibility is particularly valuable when you have personal goals that require precise pacing and structure.

The Power of Group Motivation

On the flip side, running with a group can be incredibly motivating. There’s an undeniable energy that comes from being surrounded by like-minded individuals. When you’re part of a group, there’s a sense of accountability. You’re less likely to skip a run when you know others are counting on you to show up. Plus, the camaraderie and support can push you to achieve more than you might on your own. Group runs can also be a great way to learn from more experienced runners, picking up tips and advice that can improve your technique and performance.

Benefits for Introverts

For introverts, solo running can be a sanctuary. It’s a time to recharge, reflect, and enjoy the peace and solitude. I find that solo runs allow me to enter a flow state more easily, where I can focus on my form and breathing without distractions. However, even introverts can benefit from the occasional group run. It’s a great way to break the monotony and experience the social aspects of running without the pressure of constant interaction.

Safety and Practicality

Running solo offers flexibility but can pose safety concerns, especially in less populated or poorly lit areas. Always take precautions, like running in well-lit areas, carrying identification, and letting someone know your route. Group runs can alleviate many of these concerns. There’s safety in numbers, and having others around can be reassuring, particularly on longer or more remote routes.

Mixing It Up for Best Results

Ultimately, a mix of both solo and group runs might be the best approach. This way, you can enjoy the benefits of both worlds. On solo days, focus on your personal goals and specific training needs. On group days, soak in the motivation, social interaction, and communal support. This balance can keep your training interesting and well-rounded, helping you stay motivated and engaged.

Conclusion

Choosing between solo and group running doesn’t have to be a strict either/or decision. By understanding the benefits of each approach and incorporating both into your routine, you can enjoy the flexibility and focus of solo runs while also gaining the motivation and camaraderie of group runs. This balanced approach can help you achieve your running goals while keeping the experience enjoyable and varied.

Timestamps Of What You’ll Learn in the Full Episode

[00:00] Introduction to the skill vs. effort debate in running
[01:20] The importance of re-evaluating your running approach
[02:27] Comparing skill and effort in different sports
[03:50] Skill-based training: drills and fundamentals
[05:20] Analyzing running through the lens of amateurs vs. pros
[07:24] Community insights: Effort and skill in developing running form
[08:38] Practical advice on balancing effort and skill in your training
[10:15] Listener feedback and poll results on skill vs. effort
[12:00] The nuanced perspective of running as a skill-based activity
[14:50] Closing thoughts and actionable tips for improving your running

Links & Learnings

Runner’s World – group vs solo training
Reddit Thread – Group vs Solo training
Watch and read this here
The One Percent Better Runner Newsletter
DLake Runs on Instagram
Remy B reel on YouTube

00:00.108 : The following African proverb is cliche, but it’s cliche for a reason. Want to go fast? Go alone. Want to go far? Go together. In this episode, you’re going to be convinced whether training in a group or training solo is the best thing for you. You’re going to learn with us the benefits of having control over your fitness and workout routines. Why introverts should rejoice in running. Obviously, you know what side that’s going to be. Practicality and safety around doing solo runs. the energy effect of group runs, community building, the wrist trap of relying on others for your motivation, and a bunch more. I’m Darren D. Lake Runs, been running since 1994, sub three hour marathon runner, 10 hour Ironman finisher, and since 2012, I’ve been researching, talking to experts, and experimenting on myself on how to get 1% better in my training, racing, and life, just to make it a bit easier for you. I’ll be joined by my content brother from another mother, Renby Be Real, special guest, Instagram comedic runner, Laura Green, aka Laura McGreen, and Instagram run coach, Mike Trees, aka Run.Energy, to help us decide who’s wrong and who’s right and who’s in the middle. Sounds dope? Nice, let’s get into it.

01:11.135 : We discussed some of the pros and the cons. You’ve heard from Darren, you’ve heard from me. Judge Laura.

01:17.596 : Nah, I’ve seen that. I can’t be the judge.

01:23.342 : Welcome back to another installment of This or That, the show where we discuss polarizing topics in the endurance sports space. With me, I got D Lake. Go ahead, brother. How you feeling?

01:36.807 : I’m feeling good, great and pretty, pretty, pretty good. So This episode is on group versus solo training. And with the this or that series, the whole point of this is so that you can see the other side. You might have a way you do things. We’re all habitual. We’re all humans. And we like, this is what I’ve been doing the whole time. But when we poll our community and random folks, they have really interesting reasons why, and that’s the whole point. So try something else out if you like their why, or you’re interested or curious. You don’t even have to like it. And with that, we do have what? We have a what today?

02:13.742 : We got a special guest judge for this particular topic. They’ve been getting so heated, and I feel today’s topic on group versus solo training gets so polarizing that we had to bring Laura Green in to put down the final decision and let us know which side she falls on. But first, we gotta hear it in-house. Darren, plead your case, my man. Group or solo training?

02:46.412 : Group or solo? Solo. Mostly. And I’ll tell you why. This is based on three points. And point one is that you have control over your time. And point two is that you get to focus on the right workout for what you need for your gains. And point three is that the introverts can rejoice. Point one, I have control over my time. So I like to control my health and fitness. It’s one of the few things that I have absolute 100% control of in my life. Life is wild. I got a four-year-old kid. I know some of you might have many kids, some of you might have zero, but when you got the kid, the kid controls a lot. I also have a partner, so I live a symbiotic life where things are ebbing and flowing together. Obviously the world I got work where I have clients and people that I work with that report to me So there’s just so much lack of control in my life and about control We’re also adults and you know, thank you 18 year olds if you’re watching this, but as you get older 30s 40s Maybe you have a family. Maybe you don’t whatever it is everyone as they get older ends up spending less and less time with their friends and extended family, maybe immediate family more so and but you got to remember that like you really you’re just gonna be on your own and you really can only control that and that you can’t be like hanging out for five six hours every day with your friends and you know not to sound morbid but most of your life and I’m sorry this sounds a bit dark too but most of your life as you get older is gonna be spent by yourself so get used to being by yourself and get used to understanding that you control yourself and you have to internally motivate yourself to do things All right, and point two, focusing on your workouts. So, you get to focus on exactly what you want. So, this just happened to me yesterday. Went for a run with a new group of guys, they’re awesome, and they were supposed to be running at a certain pace. I’m like, usually what happens is, I’m like, okay, I need to do this pace. I go with the group, they end up running faster. And I’m like, no, no, no, I don’t need to run fast, I need to run at this pace. Caveat, asterisk to that though, when everyone’s training for a race in your area, It is nice in a group or some sort of a club or team where you can all train for something and you got people pushing you and you’re all doing similar workouts and maybe a few people in the team are similar pace and effort as you. So ability, I mean, that means that you can all train together and then push each other up. That’s something I’m learning and something I’m probably going to do in the near future. All right, and the last point, which is introverts rejoice. If you’re an introvert or if you have introverted tendencies, I like to get my energy by sitting in my own space, meditating, doing my own thing, getting locked in the zone and flow state and all that. So for every, what, hour I spend with someone, I think I need three to four hours by myself to recharge that same battery. Not saying that I don’t love people, but I get drained by even people that I love, so I gotta be really cautious of that.

05:33.382 : I’m going to start off with the biggest caveat that it absolutely depends on the group and the quality of the instruction and how long the group’s been together and various different factors like that. But hands down, group training is super effective. It is very motivating and nothing beats that community feel. Let me explain. Sure, you can definitely train on your own and see fantastic results if you’re already well-skilled and well-versed and have some experience on your own. But on either end, whether you are just getting started or, you know, you know enough but want to take it to the next level, that group vibe is exactly what you need to either one, learn from other people who have that experience or two, have a community around you to push you to new heights and really get the best out of it. Beyond that, there’s also the accountability that you get with group training. And I did say the caveat, right? So yes, while you’re solo, you can just go off and do your own thing whenever you want to, but you can’t skip the group. If you know people are waiting on you, you know there’s some accountability there. They’re going to be looking for you if you don’t show up. Hey, where’s Bobby? Anybody seen Bobby? No, I haven’t seen him, but let me give him a call and see where he’s at. It is that much easier to hit the snooze button, to bail, to skip on that last interval if you’re out there by yourself. But when you know you are there with the group… Alright, yeah, I can go one more hill, repeat. Okay, we can go one more mile. Alright, yeah, let’s finish that last set. Let’s do one more rep. And probably most importantly, when you’re not feeling great, you have people around you to help share that energy. Whether you’re cycling, you have folks that you can draft on. When you’re running, you have folks that, you know, you can get in that pack, tuck in, and kind of feel good. If you’re swimming, you can ride somebody’s feet and stay in their wake, right, and just kind of use that energy. And even better, when you achieve something that you’ve never done before, let’s say you stay with the lead pack. Let’s say you completed the distance. Let’s say you went further than you’ve ever gone before. Sure, you can celebrate out there by yourself, but being able to turn around and high five your group, they’ll be there to uplift you. They’ll be there to push you. They’ll be there to give you some pointers, some guidance if you need it. And more importantly, they will be there to pick you up when you’re feeling down. Group training all the way.

08:24.533 : Thank you for that, Mr. Remy. Let’s go straight to the polls where we polled the Instagram community. And we have some interesting numbers. 66% of people versus 34% said solo, which I definitely thought it would have been probably more group because I know a lot of people love group, but maybe people like it because they can’t do it enough. But this is what you would rather though. So that’s what’s wild is like, people would rather be alone. And I already said my take. And let’s see what some people said before we go to some videos. But I use running as a form of meditation and I’d rather run alone. Running solo, I focus on breath and taking steps. So it’s very important for me. I found a group I can progress together at relatively similar efforts. So that is interesting.

09:15.690 : OK, so we do have some standing for the groups, but that’s that’s wild. I thought that would have been I thought that would have gone the other way.

09:22.352 : OK, let’s go to video responses from the community.

09:26.774 : If I had to pick one, it would be in a group. One hundred percent. I’ve been lucky enough that my husband is also running Berlin and subsequently New York with me. His run bestie is also doing it. So it’s the three of us. We hold each other accountable. um midweek when we can’t run together we have a chat group and that’s um our support system you know like oh you ran your base run way too fast too hard today i know you were feeling good but you shouldn’t have done that we’re all suffering and misery loves company right you have to be a special kind of crazy to put yourself through this kind of torture and it’s nice to know that you’re not alone

10:00.623 : I’d much rather run with someone. I’m a sociable guy, and I don’t really like running alone. I love my training, but I love training with people. Recently, running with the dog is probably the most fun. Running with my wife, Rico, and the dog is probably what I like to do the most.

10:17.575 : For me, running is definitely something I do to clear my mind and get fresh air and really take in any scenery and nature that I’m looking to be around. And that’s not to say that you can’t do that in a group setting, but I think I just am able to absorb more when I’m on my own.

10:36.262 : I think there’s benefit to both, but as a social athlete, somebody who’s not shooting for podiums, I tend to prefer being outside with the group. When you’re in a race, you’re in a group, you’re in a pack. Unless you’re a leader of the pack, you’re often in a group of athletes, particularly if you’re a middle of the pack or like myself. You’ve got to learn to feel comfortable in and out of other cyclists and reading other cyclists’ behavior to navigate that field.

11:04.744 : Right now is the part where I go, Hey, if you’re not feeling this, make sure you subscribe, rate, share it out with your friends about how amazing this is. Rah, rah, rah, rah, rah. All right. While you should go out and do that anyway, how about I actually give you something that will help you? Is the running health and fitness and endurance sport internet too much sometimes? Is it too much conflicting content on how to train right? Or you just don’t have time to read and watch the latest trends on how to I don’t know, carb cycle for your next marathon. Don’t worry, I’ll take care of that for you by showing you how to train, race, and live 1% better consistently. To do this, just sign up for my free newsletter, OPB. I figure out this whole 1% better thing so you don’t have to by scouring the endurance sports deepest and darkest corners of the internet. Go to delaycreates.com forward slash news, all spelled the normal way, to be inspired and motivated on The Regular. Let’s get back into it.

12:00.618 : We discussed some of the pros and the cons. You’ve heard from Darren. You’ve heard from me. Judge Laura.

12:07.800 : I see that. Give me the judge on this one. Man, every season of training has had a difference. you know, feel. And so you gravitate towards one or the other, I think. I don’t know if you know this. I used to lead November Project in San Francisco for five years. So I very much understand the power of group training, of accountability, and just the community aspect. I think that’s what is so amazing about running and biking and whatever. But I love to go running by myself. I love going when I’m ready. I love not having to go in a certain route, and I can cut it off short or go longer, but it’s usually short. Yeah, and I love listening to music. I’m much more likely to run fast by myself than I am with a group, which I know seems counterintuitive. I think most people, when they’re running with a crew, they’re keeping up with a faster crew. You get seduced by the speed.

13:18.903 : Yeah, exactly.

13:19.803 : But I tend to like, it feels more, it feels like a harder effort, even though we’re running the same pace. So that’s where I’m at right now. And I also prefer small groups right now, whereas I used to be part of the big, the big crew scene. Yeah, I’m a big fan of like two, three people.

13:36.830 : And there is that’s the kind of qualifier to the groups, right? So yeah, if I’m out with a group of three or four of us, that’s a good size, not too many personalities to manage, the skill levels aren’t too, you know, different. But once you get to a group of, you know, 10, 12, oh boy, that’s a lot of difference. Like, oh, he showed up. I don’t really like him.

14:05.440 : There’s a lot of personalities. There’s a lot of different faces.

14:09.842 : As a lady, it’s not always safe to be out on the road by yourself. Anything could happen.

14:16.724 : Right.

14:18.202 : So how do you balance that along your seasons of solo and group?

14:23.066 : Yeah. I mean, I feel ignorantly safe in Cambridge and Boston. But that’s because it’s very well lit and there’s runners out from 4 a.m. on, so I don’t ever feel truly alone. I would struggle going to trails around here because that’s also not something that I’m particularly comfortable with. I feel like because I know the area so well, I do do the beacon, you know, sending to my husband. I do have the road ID. I do make sure I’m well lit. And a lot of times, if it’s the winter and it’s dark, I try and have a buddy.

15:02.637 : All right. So with the final word, solo or group? Lay it down, Judge Green.

15:10.102 : Okay. Can I differentiate? Okay, I’m a 37-year-old woman who has been running for a very long time, so I’m going to go solo. If you’re a newbie, I say go group. I think there’s a lot to be gained from running with a group. But gosh, I run with a different shoe every day. I certainly run with a different crew every day.

15:36.077 : Well, there you have it. The judge has spoken and we’ve heard from the community. Has that swayed your opinion at all, Darren?

15:43.443 : All right. So I’ve come around in the last month or two for a lot of reasons. My partner likes training with groups and I was like, what’s going on? My progress in this whole, I want to run, you know, sub 16 minute 5K has gotten stale. And I was like, maybe training with the group might be the answer. And I talked to an actual running coach who I might bring on in the future. Um, like as my own running coach, um, Jerome for Delta running, which is dope here in Sydney, Australia. And he basically was like, dude, I know you like doing your solo races and your solo training and all that. And you like to do the opposite to be a contrarian. He’s like, but if everyone’s doing this race, you probably need to look to do those races because everyone’s training for that, and you need to do it with the group and progress forward. And I was like, okay, okay. You know, I’m always growing. I’m always learning. I’m always failing. So I have, you know, I have the growth mindset, I think, at least. And I was like, I’ve been wrong, and I want to try the group training. So look, if you’re not getting to where you want to go, You probably have said this or will have said this. If you want to go fast, go alone. If you want to go far, go with the group. And funny, if I want to go fast, I probably need to go with the group too. But I’m realizing I like running with people. Back in the track days, I actually compete better when I’m head-to-head. If I’m too fast, it’s not fun. If I’m too slow, it’s not fun. But when I’m head-to-head with someone with similar abilities, it’s really hard finding people in this area. And I actually am excited to run with them. So I realized that long runs, when you have to do a really long run or a really long ride, I really like doing that with people. Whereas my time is very limited. You know, I work alone. I’ve got the kid. I got, you know, the business, all this type of stuff. So hanging out with people, that’s not a thing I really do. I don’t really, I don’t really prioritize. I don’t, I don’t have the time. I don’t prioritize it. So I like to then do my hangouts with people in a training setting. Remy, why would you want to train solo?

17:33.658 : For the exact same reasons you mentioned, I can’t always be with that group and that group isn’t always available, like our community has said. And if you really want to commit to something, being committed doesn’t mean only doing it when, you know, Steve and your boys pull up and that’s when you’re going to do it. You’ve got to be able to lace up by yourself. You’ve got to want it for you. It may help to get started with motivation and inspiration from the group, but at the end of the day, you’ve got to want it. You’ve got to get yourself out of bed. And if, you know, so-and-so’s on vacation and, you know, I had several of my groups disband after the pandemic, So what was I just not going to ride because I lost the group? No, sometimes you just got to take it solo and remember what you got into it for. So. Groups are great. I champion the groups. You’ve heard all these things, but there is a space. And that’s exactly what this is, right? Like, it couldn’t be clear-cut. I couldn’t do every session solo. I couldn’t do every session with a group. And that’s what this or that really is. But let us know down in the comments. Are you a group mindset? Are you Mr. Solo Dolo or Mrs.? You know, let us know. Give us your reasons and we’ll continue that conversation down there. Any final thoughts, Darren?

19:05.040 : Nah, you said it the best. Let’s not let this drag on. Let’s just go. End it and get on to the next one. Keep watching these because we got a bunch more coming out in this season two. Laura’s going to be in them. You know, she was in this one. She’ll be in a couple more. And we got Mike Trees and some other guests. So. So, yeah, just keep watching and let us know. Let us know what you want for S3 in the comments below.

19:26.482 : Yeah. Till next time, y’all. It’s been real.

19:32.054 : You’ve made it to the end. Thank you so much for listening to all this stuff on how we try to make running and training and life and all that stuff work, because time is a resource that no one can make more of. Not yet, at least. So we appreciate you taking the time out of your day to listen, watch and generally consume all this stuff. Accessibility is pretty cool nowadays, so we have a transcript for all the episodes. Make sure you go to the show notes section of this episode on whatever podcast player you’re listening to, or you can go to the description of the YouTube video, or just go to podcast.delaycreates.com to find the episode and the transcript. All of this was produced in Sydney, Australia, so I acknowledge the Gadigal of the Eora Nation, who are the traditional custodians of the land. I pay my respects to elders, past, present, and emerging. A lot of people ask how they can support us, and I think the easiest way is to just share this out to people you know that would like this. So whether it’s a podcast link from Apple Podcasts, Spotify, Google Podcasts, whatever you’re listening to, or watching on YouTube, send them a link, just flick it to them. Email it, text it, you know, Instagram, whatever. Send them a link of this episode, or my newsletter, or whatever you can, the YouTube link, whatever you can. The second easiest way is to rate, like, or subscribe to this podcast and or video on YouTube, or even subscribe to my newsletter. If you have any feedback, feel free to hit me up. Talk at DLakeCreates.com. That’s T-A-L-K at DLakeCreates.com. Spelled the normal way, train smart, race, and live easy. Peace.