RunPackGuides · 5 min read
Starting to run with friends as a beginner
New to running and want to do it with friends? How to pick a pace everyone can manage, mix running and walking, run with someone faster, and set first targets.
Starting with friends is one of the easiest ways to keep running past the first few weeks. Someone is expecting you, the time passes faster, and you get to share the small wins. The trick is to set it up so nobody feels left behind or held back.
Go at a pace you can talk at
For beginners, a good rule of thumb is a pace where you can still hold a conversation. If you can’t finish a sentence, slow down. Running together makes this easy to check: if the chat stops, you’re going too fast.
Mixing running and walking is normal
Lots of new runners alternate a minute or two of running with a minute of walking, and run a bit more each week. It’s a way to build up, not a failure. Agree on the pattern before you start so nobody feels awkward walking.
Running with someone faster
- The faster runner sets the pace by the slower one, never the other way round.
- Loop back: on a park loop, the faster runner can do an extra bit and rejoin.
- Meet at the end: start together, run your own pace, meet for a coffee.
Set small first targets
“Two runs this week” or “one run of 3 km” is a better first target than a race in a few months. When everyone has their own target from where they’re starting, a group can include total beginners and regular runners. We explain how in fair weekly challenges.
Pick a regular time
A fixed slot (Tuesday and Saturday mornings, say) removes the daily “shall we?” decision. If someone can’t make it, they run alone and tell the group.
Kit
Comfortable running shoes matter most; a running shop can help you choose. You don’t need a watch: your phone can record your runs. See how to track runs with just your iPhone.
How RunPack does it
RunPack records runs with your iPhone’s GPS, no watch needed, and shares them with a private crew of friends, free for up to 4 people. Each morning, a 10-second check-in on sleep, energy and soreness suggests whether to keep it easy. Find out more about running as a crew.
If you have a health condition or haven’t exercised in a long time, check with a doctor before you start.