Benefits of Training Alone
Almost all the runners I coach train alone and honestly, I love that. Although training solo can sometimes be tough, overall I think it’s an advantage, and here’s why:
1) Suit Your Schedule
When we train alone, our training schedules can be set to suit our needs as closely as possible. Long run can be any day of the week (even a weekday - gasp!). The better our training schedules fit into our lives, the more likely we’ll be able to actually do the training.
2) Run Your Pace
Training is most effective when we listen to our body and run easy when we need to and hard when we need to. By training alone we can avoid feeling pressured into running too fast or too slow during workouts and runs. Running solo forces us to reflect on our own effort level and choose how fast to run rather than simply following someone else.
3) Flexibility
A flexible training schedule is a huge asset. If we get sick or need extra recovery, we can delay the workout! No one is counting on us to be there to train. We are also free to cut a workout short if needed, or dial it up when we’re having a great day.
Another big reason to adjust the training schedule is for weather. Here in Michigan we’ve been enjoying some cooler fall temps recently, next week is forecast to be sweltering hot again. So I immediately loaded up my miles this week knowing that next week I’ll be suffering in the heat and will want to run less (and slower).
4) Focus
Running alone is a great way to improve focus. Yes, it can sometimes be boring to run alone. I think it’s perfectly fine to listen to music or a podcast on easy days. But for harder workouts, focus is an important skill. We need to learn how to stay in the moment, and keep the pressure on during intervals to avoid slowing down simply from distraction. We need to dial in the recovery and pay attention to how our body is feeling.
Running solo has way fewer distractions and is more challenging mentally than group training. We can’t simply follow mindlessly. We depend on our own mental organization to execute those tough workouts.
5) Pacing Skills
We can never learn pacing skills by following others. Pacing is learned by doing. We learn to pace ourselves well by reading our own effort output and making adjustments mid-run. It’s okay to use a smartwatch as input when learning to pace, but not to the extent we no longer check in to how we actually feel while running, how hard we’re actually working to maintain a specific pace. And the best pace practice is done without company and without a watch.
6) Interval Motivation and Self-Talk
Solo training gives you the opportunity to become your own biggest fan. Every workout is a chance to practice positive self-talk and remind yourself of your strengths. Our internal narrative can be a huge asset in races (and other challenging situations) if we intentionally practice speaking well to ourselves.
***Running Groups and Training Partners are also GREAT.***
Although I mentioned I love that the runners I coach train largely alone, many of them run with friends or meet up with groups occasionally or on easy days. This is healthy and always support these opportunities. Sometimes it’s good to “not think” on the run. Sometimes we don’t want to focus! Sometimes the only thing getting us out the door is a group run.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.