Running Alone vs Running together

RUNNING ALONE VS RUNNING TOGETHER: WHICH MAKES YOU A BETTER RUNNER?

There is something wonderfully uncomplicated about running. You lace up your shoes, step outside and run. No complicated equipment, no elaborate preparation and no appointment required. Just you, the road and whatever distance you decide to cover.

But increasingly, for South African road runners, there’s another consideration before heading out: is it safe to run alone?

Running has traditionally been both an individual pursuit and a social activity. Some runners prefer the solitude of an early-morning run, using the time to clear their heads, think through the day or simply enjoy being away from the demands of everyday life. Others thrive on the company of running partners or the structure and camaraderie of a running club.

Both approaches have their merits. But when it comes to becoming a better runner, is one more effective than the other? And in a country where criminal activity and dangerous motorists are genuine concerns, does running together offer more than just companionship?

THE CASE FOR RUNNING ALONE

Ask runners who prefer training alone and many will tell you that it gives them freedom. There is no need to coordinate schedules, wait for someone who is running late or adjust your pace to accommodate somebody else's training requirements. You run when you want, where you want and at the pace that suits you.

For runners following structured training programmes, this independence can be particularly useful. Easy runs can remain genuinely easy, interval sessions can be completed at prescribed intensities and long runs can be tackled without the temptation to match somebody else’s pace.

Running alone also encourages self-awareness. You learn to recognise how your body feels, understand your natural rhythm and manage discomfort without relying on someone else to keep you going.

There is also a mental benefit. Running can provide valuable time away from screens, conversations and the constant noise of everyday life. For many people, that uninterrupted time is one of the biggest attractions of the sport.

However, running alone demands a degree of discipline. Without a training partner or club session to attend, it is easier to postpone a run, shorten a session or abandon a difficult workout. There is nobody waiting at the meeting point and nobody asking where you were when you failed to arrive. That independence can be liberating, but it can also make consistency harder.

THE CASE FOR RUNNING TOGETHER

Running with others introduces an entirely different dynamic. The obvious advantage is motivation. Knowing that someone is expecting you at a particular time makes it considerably harder to press the snooze button or find an excuse not to train.

Running partners can also help improve performance. Training alongside runners of a similar ability can introduce a healthy competitive element, encourage consistency and help you push through sessions that might otherwise feel unnecessarily difficult.

More experienced runners can offer advice on pacing, race preparation, equipment and training mistakes. For newer runners, joining a group can shorten the learning curve considerably.

Running clubs offer an even broader experience. They provide structure through organised training sessions, access to coaches and experienced runners, and opportunities to meet people who share an interest in the sport.

The social element shouldn’t be underestimated either. Friendships formed through running often extend well beyond the training session. Club members travel to races together, support one another through difficult training blocks and celebrate each other’s achievements, whether that’s a first 5km or a new marathon personal best.

There is something motivating about being part of a group working towards a common goal. On days when your enthusiasm is low, the collective energy can carry you through.

Of course, running with others isn’t automatically better training. A group that runs too fast on easy days can undermine recovery, while constantly trying to keep up with stronger runners can lead to fatigue or injury. The trick is finding people whose training objectives and abilities are reasonably aligned with yours.

THE SOUTH AFRICAN SAFETY FACTOR

In South Africa, the debate about running alone versus running together has an additional layer that runners in some other countries may not have to consider to the same extent. Personal safety is a genuine concern.

Runners are vulnerable when they are out on the road, particularly during the early mornings and evenings when visibility is limited and fewer people are around. Criminal incidents targeting runners, including robberies and assaults, have made some previously popular training routes less appealing.

Running with others doesn’t guarantee protection, but it can reduce vulnerability. A group is generally more visible, less isolated and potentially less attractive to opportunistic criminals than an individual runner.

There is also the practical benefit of having someone nearby if something goes wrong. An injury, sudden illness or other medical emergency is considerably more manageable when another person is there to assist, call for help or arrange transport.

Then there are South Africa’s roads. Many runners have experienced motorists passing too closely, ignoring traffic rules, driving at inappropriate speeds or showing little patience when sharing the road. Some drivers seem to regard runners as an inconvenience rather than legitimate road users.

Running in a group can improve visibility, particularly when runners wear bright or reflective clothing and stay together rather than spreading across a road. It also makes it easier for motorists to recognise that they are approaching a group of people rather than a single runner.

But runners shouldn’t assume that numbers make them immune to dangerous driving. Groups still need to be disciplined, run in appropriate formations and remain alert to traffic. Where possible, use pavements, running paths and quieter roads rather than competing with vehicles for space.

The responsibility for safe driving ultimately belongs to motorists, but runners have to make sensible decisions about where and how they train.

THE WOMEN’S RUNNING DILEMMA

For many female runners in South Africa, the question of whether to run alone is considerably more complicated. What might be an enjoyable early-morning training session for one runner can involve a level of risk and anxiety that another simply cannot ignore.

Running alone can mean being exposed to harassment, intimidation, robbery or assault, particularly on isolated routes and during the early mornings or evenings. Even without an incident, the possibility of something happening can influence where, when and how women feel comfortable running.

This creates an unfair situation in which female runners often have to make training decisions based on personal safety rather than what is best for their running.

A woman following a structured training programme might need to complete an early-morning interval session or a lengthy weekend run. But if she doesn’t feel safe running alone, her options become limited. She may have to change her schedule, find a training partner or compromise on the route.

Running with other women, or joining a mixed running group, can provide a greater sense of security and make training more enjoyable. It also creates a support network in which runners can share information about routes, report suspicious activity and look out for one another.

Running clubs have an opportunity to play an important role here. Organising group runs at different times, providing accessible meeting points and encouraging experienced members to support newer runners can make a meaningful difference. Clubs should also be conscious of the fact that not every member feels comfortable running alone to or from a group meeting point.

There is another important consideration: women shouldn’t have to rely on running in groups simply to enjoy a sport they love. Personal safety is a shared responsibility, and the onus should never be placed on female runners to change their behaviour to accommodate criminal activity or harassment.

For now, though, having the option of running with others can make the difference between getting out regularly and feeling that running alone is simply too risky.

WHAT ABOUT RACE DAY?

Interestingly, the same debate plays out during races. Although organised road races generally provide greater levels of safety through route marshals, traffic management and medical support, runners are still exposed to risks. Motorists who ignore road closures or attempt to drive through race routes can create dangerous situations.

Running alongside other participants can offer a degree of reassurance, particularly on quieter sections of a course or during early starts. There is also the psychological advantage of sharing the experience with thousands of other people.

From a performance perspective, running with others can be particularly useful in longer races. Finding a group running at your target pace can help with rhythm, pacing and motivation. It can also prevent the temptation to start too quickly.

However, experienced racers know that following the wrong group can be disastrous. A pack running faster than your planned pace can make the first half of a marathon feel deceptively comfortable, only for the consequences to arrive later.

Sometimes the smartest race strategy is to run your own race, regardless of who is around you.

SO, WHICH MAKES YOU A BETTER RUNNER?

The honest answer is that neither approach is universally better.

Running alone can develop independence, self-awareness and discipline. It allows you to follow your own training programme without compromise and enjoy the mental benefits of time spent on your own.

Running with others can improve motivation, consistency and confidence. It introduces an element of accountability, creates opportunities to learn from more experienced runners and offers social benefits that can keep people involved in the sport for years.

For South African runners, however, there is a compelling argument for making group running a bigger part of the routine. The safety advantages, while not absolute, are difficult to ignore. For many women in particular, running with others isn’t just a social preference; it can be an important part of feeling comfortable enough to train consistently.

Perhaps the best approach is a combination of the two. Use group sessions for structured training, tempo runs and longer weekend outings. Run alone when your programme calls for it, when you need some quiet time or when your schedule doesn't align with others. But make sensible choices about routes, timing and personal safety.

If you do run alone, tell someone where you're going and when you expect to return. Carry a charged cellphone, consider sharing your live location with someone you trust, avoid isolated routes and be particularly cautious in low-light conditions. Reflective clothing and a light are essential when visibility is poor. Be aware of your surroundings rather than becoming completely absorbed in music or headphones. A smartphone might also make you a target. If you feel it does, then consider buying a cheap ‘dumb’ phone for your running, such as this one. https://www.takealot.com/bm10-wireless-dialer-mini-phone/PLID54854567?colour_variant=Black  

And if you belong to a running club, encourage members to look out for one another. That means more than simply running together. It means being aware of who is training alone, sharing information about unsafe routes and making sure nobody is left behind or isolated during group sessions.

Ultimately, becoming a better runner isn’t only about running faster or further. It’s about developing a sustainable relationship with the sport, enjoying the experience and being able to keep doing it.

Sometimes the best run is the one where you beat your personal best. Sometimes it’s the one where you clear your head. And sometimes, particularly in South Africa, the best run is simply the one where you get home safely. Because no training session, personal best or race result is worth putting your safety at risk.