Running Solo Doesn’t Mean You’re Alone: How to Feel Supported Without a Crew

I’m a solo runner by choice—and also, kind of by default.

Running in a group has always intimidated me. It’s not that people have ever outright judged me, but I often feel like they might. The pressure to keep up, to look like I know what I’m doing, or to perform a certain way just takes the joy out of it for me. Running is personal. It’s something I do for me.

So I run solo. I set my own pace, follow my own rhythm, and challenge myself in my own way.

But even though I’m on the road or trail by myself, I’ve never felt completely alone—because I’ve found connection and community online. From cheering on other runners to sharing small wins and struggles, those virtual threads have helped me feel supported, understood, and encouraged.

In this post, I’m sharing how you can find that same kind of support—even if you don’t run with a crew. Whether you’re just starting out or already loving your solo runs, there’s a way to feel part of something bigger without changing how you like to run.

Embracing the Joy of Solo Running

Running alone allows you to set your own pace, choose your routes, and focus on your personal goals without external pressures. It’s a time to connect with your thoughts, enjoy the surroundings, and find peace in movement. Many solo runners find that this independence enhances their motivation and commitment to the sport. 

In my post, “How to Start Running When You Feel Out of Shape in 4 Steps”, I discuss how starting small and focusing on consistency can make running more approachable, even when going solo.

Finding Virtual Running Communities

Even without a physical running group, you can find camaraderie and support through online platforms:

• Social Media Groups: Platforms like Facebook and Instagram host numerous running communities where members share their experiences, challenges, and victories. I found different groups and even individuals that I follow and cheer on, without ever having met them "in real life" - and they have done the same for me when I've shared personal running milestones.

• Running Apps: Apps such as Strava and Nike Run Club allow you to track your runs, set goals, and connect with other runners virtually. I'm on Strava myself, and I love giving (and receiving) those kudos.

• Virtual Races: Participating in virtual races can provide a sense of competition and achievement, all while running on your own schedule.

These platforms offer a space to celebrate milestones, seek advice, and feel connected to a larger running community.

Leveraging Online Support for Motivation

Engaging with online running communities can provide the encouragement and accountability often found in physical groups. Sharing your progress, challenges, and goals can inspire others and, in turn, keep you motivated.

I've often found myself asking a running question on one of these groups and have been given so many useful answers from people I don't know. 

The Mental Benefits of Running Alone

I think solo running goes beyond the physical benefits; it also offers significant mental health benefits:

• Mindfulness: Running alone provides an opportunity to practice mindfulness, focusing on your breath, stride, and surroundings.

• Stress Relief: The solitude of solo runs can serve as a form of meditation, helping to alleviate stress and anxiety.

• Self-Reflection: Without the distraction of conversation, you can use this time to reflect on personal goals and challenges.

I delve deeper into the importance of mindset in “The Words We Use Matter: How Your Running Mindset Shapes Your Progress”, discussing how positive self-talk can influence your running journey.

Building Confidence Through Solo Running

Running alone can help build self-confidence and resilience. Without relying on others for motivation, you learn to trust your abilities and push through challenges independently. This self-reliance can translate into other areas of life, fostering a stronger sense of empowerment.

In “How to Learn to Love Running (or Any New Activity) One Step at a Time”, I discuss how embracing the process and celebrating small victories can lead to a deeper appreciation for running, even when going solo.

Tips for Staying Connected While Running Solo

To maintain a sense of connection while running alone, consider the following strategies:

• Schedule Virtual Check-Ins: Coordinate with fellow runners to discuss goals and progress through video calls or messaging apps.

• Share Your Journey: Document your runs through blogs, social media, or journals to reflect on your experiences and inspire others.

• Participate in Online Challenges: Join virtual running challenges to stay motivated and feel part of a community.

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Final Thoughts

Running solo doesn't mean you're on your own. Through virtual communities, online resources, and a mindset of growth, you can feel supported, encouraged, and connected - without ever needing to join a group run.

If this resonates with you, I invite you to join my email list for monthly motivation, beginner-friendly running tips, and personal stories to keep you inspired on your journey. And who knows, I might throw a few surprises in there, too! You'll also be the first to know about upcoming challenges and exclusive resources designed just for new runners.

And if you're on Instagram, follow me @nancyguillery for real-life running reflections, behind-the-scenes look and practical tips - because even when we run solo, we don't have to figure it all out alone.

Together, we're building a community where you don't need to be fast or flashy - you just need to show up for yourself and we'll encourage you along the way.