Train Better with Friends

Running with running mates or with a running club can reap some benefits supplementary to your training.  However it is better to run with a partner or a relatively small pack that has the same pace as you, so as not to sacrifice lower joint pains if they are slower than you or compromise your breathing pattern if they are faster than you.

If someone who is naturally faster than you wants to come along for your slower sessions, don't feel you have to go at their pace. When you run with someone faster than you, do the run as a 'shuttle' - every time you get to a junction or corner they can run back to you and 'shuttle' between you and the junction. Everyone's happy.

Follow a novice training program if you are just starting and tell that to your partner or pack so that they will know your pace. That will help you both psychologically along the run.  This is the expectation management that all of you should practice and respect in a pack run.

After each run assess your legs if they feel absolutely beaten up and aching. Then you can compare them with the pack.  Ask their training program if they don't have aching legs and you do.  You probably must be over training already.  If it is the case that they ask for your program because they feel more fatigued than you do, share your program unselfishly and allow them to comment.  Their comments may also help you revise your program for the better.

If you would have a long run and you felt  it was really hard, and you were literally shuffling towards the end, try running alone the next time in a slower pace but longer mileage, then when the pain is lost, try going back in the pack on your next run.  You may also tell your partner about running alone, he/she might need the urge to run along with you just for fun and to give you company.

Last advice for training with partners or in a pack: hydrate an hour before running.  Remember that in this run, you tend to share a healthy conversation too.  Talking while running may make you more thirsty than usual. It's better to be ready.

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