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Running with a friend or a training partner can be great, but it can also be frustrating if you aren’t on the same page. Going to lay out some of my top dos and don’ts for anyone looking to be a good running buddy. 

As someone who spends most of his mileage alone in the dark, connecting with one of my friends to get a run in together can be a breath of fresh air. You get to hit two birds with one stone- hang out with one of your friends and get some mileage, most of the time it's great. Sometimes you might find yourself halfway into the run, reconsidering that random text to get a run in together, but it is not going exactly to plan. Here is what I wouldn't do if you want to be a good running buddy for a nice chill run.

 

Don’ts

1. Don’t slowly creep ahead. I promise no one on Strava or Instagram will know that you did this, even if your pace is 5 seconds faster per mile than your friends'. But your friend will surely remember how he tried to talk to you, but you couldn’t hear him the whole time because you were just out of reach. 
2. Don’t talk about how easy the pace feels. We are all at different stages in our running journey, and before the run even starts, you will likely know each other's level. So if you know your buddy's hard pace is 10:00 per mile and yours is 7:00 per mile, slow it down and hit some 11s, and don’t remind your friend how it just feels like a walk for you.
3. Don’t try to drop your friend during a run. This is not an A+ group bike ride where you are fighting for your life. If they are struggling to keep their speed up and if slowing down will mess up your workout, then maybe you picked the wrong day for that workout. Drop your ego, stay with them, and plan your workout later. 

Do’s

1. Do bring your buddy a gel or water. If you both do this, you will be set, but if one of you picks up an extra gel, it can go a long way in desperate times. Try a new gel together and ensure no bonking happens. 
2. Do remember why you are running together. When I often reach out to my friends to run together, I might feel down and need them to pick me up. You never know when you will have your last run with that friend who you thought would be around a lot longer. Appreciate the privilege of sharing the run.
3. Do plan for an emergency bathroom situation. It's sort of a joke, but not really. If you plan a 10+ mile adventure with a friend, you can plan a bathroom escape route if needed. Maybe it's the random McDonald's on the corner or the port-a-potties you scouted out. Something is always better than nothing. 

 

There are many different dynamics with different kinds of friends, and each deserves the highest respect. Across all these kinds of friendships, I have found myself changing how I view them, and how I run with people now exemplifies that perfectly. In the past, a run with someone meant I had to prove how fast I was to them and indeed had been doing some of the Don’ts on the list. Now, a run with someone turns into wanting to slow the pace down so I can talk to them, take in the moment, and appreciate it all for a little bit longer. Take in every moment because you truly can never take it for granted. 

 

 

When you finish this, think about that person you haven't run with in a while. Shoot them a text or a call and get some nice miles in together.