How Run Clubs Became The New Group Chat – Plus, 5 (Actually) Helpful Tips To Get Moving

It’s official: running is having a moment. Scroll through social media and you’ll see Strava screenshots, post-run selfies and finish-line grins flooding your feed. Offline, it’s just as obvious – joggers weaving through lunchtime crowds, friends pacing side by side in matching gear. And while running has always been around (hello, 1970s jogging boom), this resurgence feels different, right? 

Unlike the polished, often exclusive world of boutique fitness – think reformer Pilates or choreographed HIIT classes – right now, running is refreshingly real. It’s unfiltered, accessible and most importantly, increasingly social. This new wave isn’t just about personal bests or solo grind, it’s about community. From casual group jogs to meet-ups with local running crews, there’s a growing culture of moving together. Parkrun, the UK’s free weekly 5k event, has seen its biggest growth among 20-29-year-olds, while the TCS London Marathon, taking place this weekend, has recorded a staggering 105% increase in entries from 20-29-year-olds with a record-breaking 840,318 people entering the ballot.

Indeed, Gen Z isn’t just running for fitness – they’re running for connection. Run clubs are quickly becoming social hubs, where the goal isn’t just a 10k, but finding your people. “They just want connection,” confirms Esmée Gummer, who founded London-based run group The Say Yes Club in 2023 based on a promise she made to herself in 2009: that she will “keep saying yes to movement, because one day she was going to have to say no” after learning to walk – and then run – again when an accident left her paralysed from the waist down. As she’s watched The Say Yes Club grow in numbers, she explains that connection remains the main reason she sees people joining the running community. “It is so hard to make friends in London and yet I’ve watched genuine friendship circles form; people even booking holidays together – and it all started with a run. It’s incredible.” 

One of the unique aspects to Esmée’s approach is that running is for everyone – The Say Yes Club offers two different experiences: the Walk, Jog, Run Do What You Want Club, for people with a range of abilities to do just that on a weekly 5k; and The Long Run Collective for those looking to cover more ground. “I heard so many stories from people who had gone to clubs for ‘all speeds’ but were made to feel left out and not good enough,” she says. “Everything I do is with the intention to make every single person feel like they belong.”

This notion of community rings true for a wide group of runners, with 84% of those who use the exercise tracking app Strava sharing that communal and solo exercise helps them to combat feelings of loneliness – which makes sense, when you consider that, according to Forbes, 73% of Gen Z report feeling alone “sometimes or always” (unsurprising, after years of lockdowns and restrictions due to Covid-19). It’s why, for many, running clubs have become the new group chat: a place to meet people, feel part of something and share a moment that’s bigger than the run itself. 

“I’ve been running for over 15 years, and it’s wild to see how much it’s grown,” says Esmée. “Back then I kept – people found it strange. Now, new run clubs are popping up everywhere. It’s amazing, because it means there is something for everyone. And it makes my community even more unique, because we are connecting all on the same level.”

While running was once synonymous with weight loss, the Gen Z rebrand positions it as something far more powerful: a way to move forward – both literally and emotionally. In an age defined by uncertainty and digital overload, running offers a rare sense of momentum, purpose and presence. It’s become a not-so-subtle metaphor for freedom, resilience and joy.

That deeper meaning is resonating, particularly with women, at the most demanding end of the sport. Participation among women at ultramarathon start lines has increased by 64% since 2000. And women under 25 are now the fastest-growing community on Strava, with the majority logging runs over any other form of exercise. It signals a clear shift: this isn’t just about physical health – it’s about agency, emotional release and mental strength.

Despite the surge in connection and confidence, safety remains a very real barrier. This Girl Can, a UK campaign that launched in 2015 to get more women into physical activity, found that 46% of us change our outdoor fitness routines during the darker months. The reason: fear. The survey found that 60% of women runners say they’ve experienced sexual harassment or intimidation, prompting many to set their own curfews. In response, runners are reclaiming the night together. Friday Night Lights, a London-based club, reframes evening runs as a “night out”, complete with music, flares and 5–10k routes through the city. Meanwhile, These Girls Run offers a “safe, sweaty and supportive sisterhood” across 10 UK cities; Front Runners NY provides an inclusive space for LGBTQIA+ runners and allies in New York; and Strava, Facebook and Instagram continue to connect thousands to local running crews.

For Esmée, whose run club now draws up to 100 people per event, keeping the momentum going through the darker evenings is a top priority. Being part of the sea of mostly women runners swarming the streets feels like a protest – defying the ‘curfew’ with other women who want to feel just as free. “When I run alone at night, I spend the whole time sprinting to get it done and not enjoying it,” she says. “It takes away the fun. Being with other people gives you so much more confidence – you can chat, relax and feel competent. It brings you back to the joy of running.”  

“Gen Z isn’t just running for fitness – they’re running for connection. Run clubs are quickly becoming social hubs, where the goal isn’t just a 10k, but finding your people”

However, there are still safety steps those in Esmée’s community feel they have to take in order to experience these benefits – particularly when it comes to running after dark. “I encourage people to check in on WhatsApp when they get home,” she says. “Until we live in a world where women and girls are safe, I am keen to encourage male-identifying people who feel comfortable running in the dark to act as ‘chaperuns’. If you are someone who doesn’t feel like being out at night is a problem, use that. Support other people,” she says.

This sense of community is what sets running apart. These groups are allowing more people to experience how the benefits of running go beyond building and maintaining physical fitness. “Running is a chance to spend time with myself,” adds Esmée. “It’s honestly where I do most of my thinking and come up with solutions or ideas. Running, to me, is freedom – I wanted people to feel this, too.”

The desire to share a positive experience with others is what lies at the heart of these running communities, whether it’s creating a space where members look out for one another to establishing an environment that encourages people to keep going on their very first 5k. As the number of run clubs and community events only continues to grow, it seems we’re actively cultivating an environment in which everyone is welcome, from beginners to seasoned runners – all working to achieve their personal goals, together.

For these groups, it’s not about posting Strava screenshots and shouting about your new PB – it’s about carving out time and space for you; about coming together as a team and embracing IRL interaction. They’re bringing people together, both during and beyond exercise; harnessing the psychological power of taking up space while embracing the joy of exercise-induced endorphins. It’s clear there’s power in running in numbers

5 Steps To Taking Up Running – Whatever Your Fitness Level

Looking to get into running but don’t know where to start? Here are five tips to try... 

1. Give Yourself A Break

“Take away all expectations of what you think you should be doing, how you should be running, where you should do it and how fast,” says Esmée. “Most people who hate running don’t actually hate running, they hate how they are doing it or why they are doing it.” 

2. Measure Up

From your trainers to your sports bra, it’s important you’re wearing comfortable, practical clothing to train in. Go for a gait analysis – use the services on offer in stores such as New Balance, Nike or Runners Need – to measure your pronation (how much your foot rolls) and the level of support you need. And choose a sports bra where you can fit two fingers beneath the underband and shoulder straps – try the Adidas TLRD Impact Training Bra, or for cup sizes G and above, try Freya.   

3. Watch Your Pace

Make sure you’re not running too quickly. It’s all about watching your breath – ideally, you should be able to hold a conversation while running, so if this is too difficult, you might want to slow down. You can always build up your pace once things feel more comfortable. Or if you’re running alone (and don’t mind people looking your way) try, Esmée’s tip for measuring your pace: “If you can’t sing [while running], you’re going too fast!” 

4. Run To The Beat

Once you’ve nailed your ideal speed (one in which you can still breathe comfortably while moving), match it to your soundtrack to help you maintain that pace. On Spotify, you can find playlists with specific beats per minute, ranging from 140-190 BPM. Listen to a few ahead of your run to find a beat close to your own foot strike – meaning you can run in time with the track. Beginners and long-distance runners should opt for a slower BPM, in the 140 range. 

5. Get On The Apps

Don’t worry, we’re talking about running apps here, which can be used to support, track and inform your running journey. Runna is like having your own fitness coach: the app creates a tailored plan based on your fitness levels and targets, breaking down your training into more manageable chunks to help you reach your goals. Then, of course, there’s Strava: for those wanting connection who might not be ready for a run club just yet, it’s a great community to share and support your progress. 

6. Walk Before You Run

“You can walk!” Esmée stresses. “It’s meant to feel comfortable.” That’s the key: not pushing yourself beyond your ability. Start slow, with a mix of walking and running, as you begin to build up your fitness – and your confidence. Running is personal – and it’s meant to make you feel good. So do what you can, and enjoy the process!