Tips on moving groups

Moving from one running group can to another can be a little daunting for even experienced runners. It can be especially so if you are moving “up” to a group that runs for a longer time or at a faster pace. Common thoughts include what if I don’t know anyone in the new group and of course - will I be able to keep up.

There’s really nothing to be worried about if you are moving up to a new group - everyone in the club has done it at some point. We have put together some general tips to help people move up into a new running group and some tailored tips for moving between specific groups.

We regularly have Step Up weeks - especially intended to support people moving “up” into the next group.

General tips

  • Firstly there is no pressure on anyone to move up a group. Run with which ever group you are comfortable and content in.

  • We always try to support and encourage runners. Often leaders may encourage runners to move up a group if we feel it would benefit them. But remember there is no pressure to move up and you should run in the group that is best for you.

  • If you are thinking about moving up a group have a chat with your current leader, or the leader of the new group, who can give you some tips that will help you prepare.

  • Doing some preparation before joining the new group will mean you will be much more able and confident when you join it. Typically this preparation involves a mix of running for longer distances, longer times and in some cases at quicker paces.

  • When you join a new group you may initially, like most people, find it a little bit more challenging . This is normal. We recommend staying with the new group for a few weeks which usually allows time to settle in and adjust.

  • Where a leader is aware of new people joining the group they will make them welcome and pay particular attention to supporting them through the first few weeks. Don’t worry if the group opens out a little and gaps open between the leader and the tail runner. This is normal in almost all groups on almost all runs. You won’t get left behind.

  • If, after a couple of weeks, you still have concerns let your leader know. We will always try to work to support you as best we can.

  • Lastly if you have joined a new group, and then decide that it’s not for you, just have a chat with the leader and you can go back to your old group.

Moving from 30s to 45s

The 30 minute group will typically run about 2.5 to 3 miles on a run. The pace is determined by the leader to suit the group.

The 45 minute group will typically run about 4 miles on a run. The pace is determined by the leader to suit the group.

Anyone moving from the 30s to 45s will have to run for an additional 15 minutes and typically for an extra 1.5 miles. You can prepare for this by:

  • building up to running comfortably in the 30s or in a parkrun

  • building up you running time from 30 to 45/50 minutes in the 4 weeks before you join the new group. You can do this by adding 4 or 5 minutes on to your runs each week.

  • building up you running distance from about 3 miles to 4 miles in the 4 weeks before you join the new group. You can do this by adding about 0.25 miles on to your runs each week.

As a broad guide when you can run about 4 miles in around 45 / 50 minutes you can be reasonably confident that you are ready to run in the 45s group when you join it.

Moving from 45s to 60s

The 45 minute group will typically run about 4 miles on a run. The pace is determined by the leader to suit the group.

The 60 minute group will typically run about 5.5 miles on a run. Unlike the 30s and 45s the group will aim to run at a set pace of 11 minutes per mile or slower depending on the group, route or conditions.

Anyone moving from the 45s to the 60s will have to run for an additional 15 minutes and typically for an extra 1.5 miles. You can prepare for this by:

  • building up to running comfortably in the 45s or in a parkrun

  • building up you running time from 45 minutes to 60 minutes in the 4 weeks before you join the new group. You can do this by adding 4 or 5 minutes on to your runs each week.

  • building up you running distance from 4 miles to 5.5 miles in the 4 weeks before you join the new group. You can do this by adding about 0.4 miles on to your runs each week.

As a broad guide when you can run about 5.5 miles in around 60 / 65 minutes you can be reasonably confident that you are ready to run in the 60s group when you join it.

We run together.