Exercising in a group helps many runners achieve a higher quality workout.
Running can seem like an isolated sport since it depends on individual rather than group performance. However, there is no need for runners to exercise by themselves all, or even most, of the time. Group running activities are effective training tools for athletes who want to increase their fitness in a social setting.
Strides
Strides are short, quick sprints done at the beginning or end of a workout to increase running speed and strength. Runner's World recommends that runners incorporate strides into their workouts up to three times a week. Strides should be between 50 and 100 meters in length and runners should do six to eight repetitions with a full recovery between each stride. This workout is much easier in a group because the runners help to pace each other and encourage each other to run faster.
Indian Running
Indian running develops a runner's ability to use quick bursts of speed while otherwise maintaining a steady pace. This skill is invaluable in racing as it helps runners pass their opponents. It is also useful in increasing the strength and endurance of casual runners. To begin this workout, the group jogs in a single file line. The person at the back sprints to the front of the line and replaces the leader. Once he has reached the front of the line, the next person at the back of the line sprints forward. This can be repeated indefinitely. To make the workout easier, the line of runners can jog at a slower pace. To make it harder, the line can pick up the pace.
Relays
Relays are a fun way to do speed training with a group of runners. Due to the simulated race situation, relays encourage runners to compete, challenging them to push themselves and their peers to work harder. Relays are easiest to run on a track. The group divides into two or more teams and decides on the length of the legs. Hundred meter relays provide short sprints, 400 meters provide a medium length sprint and mile relays provide long distance speed training. All of the legs don't have to be the same length if runners are working on different fitness goals. Some legs could include cross-training exercises like skipping, running backwards or crab-walking. Relays encourage running groups to get creative (and sweaty).
Long Runs
Training plans for runners recommend a weekly long run. The long run is a simple concept; a run at an easy pace that is longer than any other run that week. It is gradually increased every week to build endurance. Long runs are also perfect exercise to do in a group. They are generally supposed to be done at a conversational pace (a speed where runners aren't exerting themselves too much to talk), so running them in a group helps members monitor their effort. Friends also offer a distraction and help the miles to fly by.
Tags: each other, front line, group helps, length runners, person back