Should I join a running club to help me go sub-3?

When I first moved to St Albans back in 2018, I ran the local half marathon. It was an eye-wateringly slow effort: I just about scraped under two hours and got terrible cramp in one of my calves midway through. While standing in the prep area, I saw the banners for St Albans Striders and considered joining, partly out of community interest. But in those days, running was just a fitness tool. And in my XL vest, I felt twice the size of the runners under that banner. At 114kg, I probably wasn’t far off. I resolved to lose a bit of weight before I joined.

Then lockdown hit.

Running became a lonely pursuit. Exercise was limited to an hour a day. We crossed roads to avoid each other. Some people actively looked distressed to see a runner coming their way. While running is mostly a solo sport—especially when you're clocking 100-mile weeks in a sub-3 build-up—my parents had shown me the long-term friendships and deep camaraderie that club running could offer. I knew it was something I wanted eventually.

My first experience with the Striders came during semi-lockdown, after I’d shed a fair few excess pounds: a handicap race where runners were sent off at staggered times. I barely saw anyone all evening. But I wore the blue and yellow vest with pride, and gradually got to know the runners I was racing alongside. When Tuesday evening track sessions resumed, they were a revelation. Dozens of runners pushing themselves, exchanging words before and after intervals, laughing and cursing under the floodlights. It was a world I hadn’t known existed.

Wearing the vest transformed me. The first time I raced in it, I knocked 90 seconds off my 10K PB. There was something about the collective identity - the sense you were representing not just yourself, but a group you were proud to be part of. Your results are logged on Power of 10 and RunBritain (in the UK), and your name becomes part of a club history. The digital community matters too. Clubmates post their runs on Strava. You see what people are doing, learn from them, cheer them on. One runner once ran 20 miles into London during a train strike. When the next one came, I followed his route. Early alarm, long run, but so rewarding.

It can be daunting to join a club, especially if you're heavier or slower than the average runner. Believe me, I’ve been there. But once you start, you begin to see friendly faces everywhere. I now recognise more than half the runners I pass in town. Even the smallest nod helps. And if you get injured or hit a rough patch, the sympathy and advice from clubmates is real. Often, you find people training for the same races, and you can share everything from fuelling strategies to course intel.

That said, there’s a balance to be struck. Once you're in, the options can be overwhelming. In my city, there’s something almost every day - track, tempo, social runs, trail runs, weekend long runs, and a regular club league with other local clubs. There are WhatsApp groups for every pace bracket (the "Green Group" in ours is for sub-43 10K runners). During marathon blocks, you have to be focused—and sometimes a little selfish. Midweek races can disrupt your training rhythm, and you can’t attend everything. But the key is knowing when to say no. Later, when things quieten down, volunteer, marshal, or help out. You get back what you put in.

If you're considering going sub-3, there’s so much to gain from joining a club. Dedicated sessions, people running at your level and above, and a community that actually wants to talk about fuelling strategies, taper plans, or whether mile 23 at London is really as brutal as everyone says. Not everyone has friends and family who care about such things. But a club will.

And track sessions under floodlights on a dark Tuesday night? They're the icing on the cake.

Five Reasons to Join a Running Club

1. Structured Sessions That Make You Faster
   Track nights, tempo runs and coached workouts take the guesswork out of training — and help sharpen you for race day.
2. Built-In Motivation and Accountability
   Seeing clubmates on Strava or waving to them on your run keeps you engaged — especially when motivation dips.
3. Access to Local Race Knowledge and Training Wisdom
   From insider tips on race routes to advice on fuelling or niggles, you’ll learn more from your clubmates than any book or YouTube video.
4. Community and Camaraderie
   Whether you're sharing a post-race coffee or exchanging kudos online, the friendships formed through clubs can last a lifetime.
5. You Run Better in a Vest
   There's something about pulling on your club colours that elevates you — you’re not just running for yourself, but for something bigger.