How to Join (or Start) a Run Club
This guide explains how running clubs work. It is not medical advice. Check with your doctor before starting a new exercise routine, especially if you have a health condition or haven't been active in a while.
The short answer
To join a club, start with the Road Runners Club of America's (RRCA) club finder, which lets you pick your state and see RRCA member clubs in your community. [1] If there's no club near you, or none that fits, the RRCA suggests first reaching out to an established club about leading runs in your area. If that doesn't work out, it lays out first steps for starting a new one. [2]
What a running club actually is
The RRCA uses "running club" for organizations with some kind of formal structure, whether nonprofit or for-profit. Members might call it a team, crew, training program or something else. [2] According to the RRCA, there isn't much difference between a "run club" and a "running crew" beyond what the leaders choose to call it. [2]
Running clubs typically offer group runs and/or walks, along with more structured training programs for everyone from beginners to seasoned marathoners. Some also own and operate races open to members and the public. [2]
How to find a club near you
The RRCA's "Find a Running Club" page lets you select your state to find an RRCA member club in your community. [1] The list covers clubs across the country, from small-town groups to big-city clubs, and the names vary a lot: striders, pacers, roadrunners, track clubs, run clubs. [1][2]
A few tips for narrowing it down:
- Look at the city column first. The directory lists each club's city and state. [1]
- Notice the specialties. Some club names point to trail running, ultrarunning, women's running, youth running or walkers as well as runners. [1]
- Reach out to the club directly. The directory is a starting point. Contact the club to ask about group runs, paces and whether they have a beginner program.
Starting as a beginner
If you're new to running, the RRCA's 10-week training plan is built for you. It encourages new runners to join and be active in their local club. [3] It also says that when you first start, you might not be able to run without walk breaks, and that's fine. [3]
The plan uses the run/walk method [3]:
- Build a walking base first. Walk until you can do 10 to 15 minutes consistently, then start mixing in running.
- Week 1: Walk 5 minutes to warm up, then alternate running 1 minute and walking 4 minutes for 30 minutes. Add stretches and strength work. Three to four days a week.
- Weeks 2 to 9: The running intervals gradually get longer (2 minutes, 3, 4, and so on) and the plan builds from 3 to 5 days a week, with a 2 to 5 minute cool-down walk added from week 4.
- Week 10: Run at a talking pace for 30 minutes, with the same warm-up, cool-down and strength work, 5 days a week.
The RRCA stresses not overdoing it and suggests a realistic goal you can reach in 10 weeks. It calls a 5K "a great goal for a new runner" and suggests building your running time and distance for 10 to 15 weeks before running one. [3] Plan in a rest day or two for recovery. [3] After week 10, it recommends increasing your distance or time by no more than 10% per week and adding core strength and flexibility work. [3]
How running fits into staying active
The CDC says adults need at least 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous-intensity activity, or an equivalent mix. It lists jogging or running as an example of vigorous activity and brisk walking as moderate. [4] Adults also need muscle-strengthening activity on at least 2 days a week. [4]
You don't need to hit those numbers on day one. The CDC says activity can be broken into smaller chunks, and that "some physical activity is better than none." [4]
Thinking about starting your own club?
Maybe there's no club nearby, or the closest one doesn't run in your neighborhood. The RRCA doesn't stop new clubs from forming where one already exists, but it encourages you to work with the established club first. Its suggestion: reach out and offer to host training runs or lead programs at a location or neighborhood the established club isn't serving. If collaborating isn't an option, it may be time to start a new club. [2]
Some clubs start informally, as a few runners training together who invite friends. Others are formed on purpose to meet a need in the community. [2]
First steps
The RRCA lists these first steps [2]:
- Identify your community's needs and wants. What's missing locally? A beginner group, a morning run, a run in a particular neighborhood?
- Ask for feedback. Talk with people, friends and training partners about what they'd want in a club.
- Hold a planning meeting. Use what you learned to settle your club's mission, goals and operating structure.
The RRCA's planning meeting guide covers more, including picking a name, setting a purpose, choosing leaders and drafting a budget. [2] On names, it recommends being respectful, and notes that terms like Road Runners Club, Striders, and Runners & Walkers are common. [2]
Going formal
If your group grows, the RRCA highly recommends incorporating the club in your state and points to its own guidance and state resources for the details. [2]
Your next step
Look up your state on the RRCA club finder, pick one or two clubs near you, and ask about their next group run or beginner program. If nothing fits, talk to the closest club about leading a run in your area.
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