How joining a running club could dramatically improve your marathon time

When you join a running community, you’re not just finding friends–you may also be significantly enhancing your race performance. According to a recent study in the peer-reviewed journal PLOS One of more than 200,000 London Marathon participants, runners who are members of clubs experience substantial benefits in terms of their running performance.

Groups equal powerful pace improvement

The data show that runners aged of 18 to 39 who belong to a running club run significantly faster than those without a club affiliation. Female club runners in this age group are an average of 43 seconds per kilometre faster, while male club runners enjoy an even bigger advantage of 58 seconds per kilometre. This performance boost isn’t limited to younger runners; the positive effects of club membership persist for women until age 55, and men up to 59. Over the course of a marathon, these time savings can add up to an impressive 30 minutes or more.

Notably, the pace benefit is more pronounced in males, but both genders experience significant improvements. For example, a 55- to 59-year-old male club runner can still be 10 seconds per kilometre faster than a non-club runner in the same age group.

Age is just a number for club members

Age-related slowing in running is well documented, but the research suggests that club membership helps delay this decline. For women, being a club member in their 50s can make them just as fast as a non-club runner in their 30s. The benefits of group training, structured programs and peer support seem to counteract the natural age-related performance drop, giving runners a real advantage as they grow older.

Size matters: club group size and performance

The study also found that the larger the running group, the better the performance. Each additional runner in the group contributes to a slight, but measurable, improvement in overall pace. While the effect diminishes as the group grows, it still highlights the power of community and teamwork in improving individual outcomes.

Why running clubs make such a big difference

So, what’s really behind this remarkable improvement? The secret lies in the power of social and group dynamics. Running clubs foster a supportive environment where motivation and accountability are at their highest. Being part of a group provides a structured training regimen, expert guidance and the collective wisdom of experienced runners. This environment helps members push their limits, adhere more closely to training plans and achieve personal bests. Running in a group can help reduce the psychological barriers to performance, as the camaraderie and shared goals often lead to enhanced focus and perseverance.

The takeaway

Whether you’re aiming to qualify for a major marathon (like Boston) or just trying to beat your personal best, joining a running club can make a world of difference. The structured training, sense of community and psychological boost from running with others could be the key to unlocking your potential—no matter your age. So, if you’re not part of a club yet, it might be time to find one. Who knows? Besides enhancing your social life, it could be the edge you need to take your marathon performance to the next level.

posted Saturday September 21st
by Running Magazine