9 Solo Running Tips and Benefits

Have you always trained with a group? Can’t stand the though of heading out on your own? Wonder how you’d possibly go as far running alone?

The benefits of running with a group have been reported high and low, so I’m absolutely not here to tell you that being a solo runner is the new best way to train.

But what happens when a runner breaks free from the group to embrace a little solo running? Sometimes we find out more about the benefits of running.

And you might just return a stronger, healthier, more confident runner.

We know there are benefits to training with a group from support to friendly competition, but what about training solo? The benefits of running are varied, but often we find some of the deeper one’s through spending a little time running on our own.

🛑 I know that fear is one of the biggest things keeping many runners from solo running.

Checkout these tips for running safely alone! It explains how I run all over the US and in different countries without fear.

Benefits of Solo Running

We know that running has many benefits, but there are certain one’s that you’ll find appear even more when you embark on the miles alone.

Injury Reduction

No one is pushing the pace, just you determining exactly what your body can do!

So you can actually enjoy an easy run on the days your plan calls for it…it also means that not every run turns in to a race. I’ve heard this complaint from many friends who run with a group multiple times during the week as it often leads to a common running injury from IT Band issues to Shin Splints.

Solo running allows you to listen more to what your body is telling you – if you need to slow down to avoid injury, you’re able to do that without holding up a group.

Practicing Internal Pacing

Conversely running alone means you can push the pace on days you feel stronger than what’s on the plan.

No worries about leaving anyone behind if you start doing fartleks or a tempo. These runs allow you to get in tune with your body, letting it be your pacing guide. Learning how to pace yourself is going to be key to a great race day. If you solely rely on those around you, what happens when it’s just you and the looming finish line.

Depending on who you train with, solo runs might make you faster by getting rid of any guilt about leaving a friend behind.

Enhancing Mental Strength

Group runs allow you to rely on others for a boost when inevitable fatigue or random aches appear…solo runs encourage you to develop tactics that will allow you to become mentally stronger and better able to handle the highs and lows of training.

This strength is valuable on race day because no one can push through the discomfort to get that PR but you.

Of all the benefits of running it’s things like this (and the next the one) that often seem less tangible which can be the most impactful on our lives.

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Goal Commitment

Ever had a running partner cancel, so you simply call off the run? <<I know you have, I’ve heard it from many of you!! It’s the number one sign you’re too reliant on a group!

Mixing in solo runs will ensure that when everyone else cancels you still show up, put in the work and reap the rewards. Life happens to everyone, knowing you can get out for a run when they cancel or your schedule shifts is really helpful.

Form Focus

It’s hard to focus on improving your running form and breathing techniques while chatting or simply pushing hard to catch up with the pack. Solo runs are a great chance to do these {4 tips to correct form and breathing tips}.

Routine Solidification

Solo runs ensure you can take the time for a dynamic warm-up, cool down and even a few running drills. No one is waiting on you, you have no obligation to hurry and these little moments help get your mind ready for the run.

Doing the same routine on race day can be very calming.

You see where all this is going right?? More mental training.

Confidence Creator

When you aren’t spending the duration of your run worried about keeping up or holding back others, you can really just focus on letting your body run.

It also means each time you finish, you get a little bit more confident in your own abilities because you can’t give credit to anyone else for “getting you through” a tough run or helping you enjoy a great run.

Often people who train with a group and then run solo on race day find they missed out by not training some on their own because they have no practice at pulling themselves out of a funk.

Alone time/Creativity Booster

Many runners {myself included} do some of their best thinking while on the run. It’s a great time to visualize your race, thinking about your dreams and goals. All of this is much easier when you can get quiet and actually be with yourself…which means yes also learning to be ok just being with yourself!

There are many mental benefits of running alone too. Having that time alone – whether it’s before your day really gets started, or at the end of the day when you need to decompress – is so beneficial to your mental health and to gather your thoughts.

Check out my post on all the benefits of running in the morning. It’s nice to use that time alone to think about everything that is going on in your life.

Relaxation

What’s Holding You Back from Solo Running?

Are you afraid to run alone?

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