I really enjoy running on my own, but sometimes my long, lonely runs leave me wishing I was sharing the footpath with a running pal. Someone I could chat to as we pound the pavement or push me when I feel like slowing down.
Training partners are more than just a friend. They make you accountable, keep you motivated and make running more enjoyable. It seems like finding a running partner should be easy. After all, I have plenty of mates who enjoy running, yet from experience there are several things to consider before asking your bestie to go running with you.
Here are my five tips to help you finding the ideal running partner.
1. Know yourself
Before you start asking friends to join you for a run, take a moment to reflect on your running style. Do you like run long short or long distances? What’s your average pace? Do you prefer running on trails or pavement? Do you like to listen to music or the sound of your feet striking the ground? Knowing the answer to these questions will help you answer the questions of any potential running partner.
2. More than one
Having an exclusive running partner can provide stability – until they get injured, are too busy at work or go away, and suddenly your back to running on your own. That’s why have a few training mates or finding a running group is a good idea. Having different running partners can help you meet your training goals. For instance having someone who you can go for a fast and short run with on your lunch break will help you maintain speed, while a friend who is willing to go the distance on the weekend will help you build stamina and strength.
Training partners are one of the most valuable tools a runner can have
3. Rules of engagement
From the outset have a frank chat with your new training pal and agree on what you both want to get out of the partnership. One of the most common mistakes in choosing a running partner — which often ends in overtraining and potentially injury — is running with someone who is fitter or significantly faster than you, or who turns every run into a race. That’s why agreeing on pace is really important and helps prevent the frustration of feeling like your running too fast or too slow.
I also find it helpful to discuss what you should do if one of you needs to slow down as this can cause problems down the track. For instance my partner and I have a race rule – if the pace is too fast let the other person run ahead and maybe catch them later.
4. Avoid coaching
Discussing what feedback and encouragement – if any – you both want is a must. There is a difference between a running partner and a coach and it’s important to recognise that unless your qualified, neither of you are trainers.
Recent research revealed runners who were paired with someone slightly more skilled and who didn’t receive verbal encouragement actually went longer and harder than those who did. The suspected reason? Researchers believe that cheerleading, while well intentioned, can seem condescending.
5. Synchronise your clocks
If you’re like me, I prefer running at sociable hours and not the crack of dawn. While others love getting up early and smashing out a run before breakfast. Your ideal partner should prefer running at the same time as you.
Follow these five tips to help choose the right running partner for you