Making Friends / How to Meet New People / Lesson 27

LESSON 27 · HOW TO MEET NEW PEOPLE

Walking Groups and Running Clubs

Eleven ways to use walking groups and running clubs to meet friends while moving.

Walking side by side makes talking easy. Movement and conversation go well together.

32 tipsEasy things to say7-day plan

Start with tip 1

Jump to the 7-day plan

32 tips that really help

These ideas come from Platonic (Marisa Franco), Never Eat Alone (Keith Ferrazzi), How to Talk to Anyone (Leil Lowndes), and everyday practice. Pick one tip and try it today.

TIP 1

Side by side feels easy

When you walk or run beside someone, you do not need constant eye contact, and silence feels natural. That makes talking easier for shy people.

TRY THIS
Try a short walk with a new person.

TIP 2

Find a beginner-friendly group

Many groups welcome all paces and offer social walks. Check for no-drop or beginner groups.

TRY THIS
Search for a local beginner group.

TIP 3

Go to the first session

Everyone is friendly on the first day, and you will not be the only newcomer. Arrive early and say hello.

TRY THIS
Plan to attend this week.

TIP 4

Ask about routes

What is your favourite route? is an easy opener that every walker or runner can answer. It also gives you ideas.

TRY THIS
Ask one person.

TIP 5

Say what pace you like

Telling people your pace helps you find similar partners. It also avoids feeling pressured.

TRY THIS
State your pace out loud.

TIP 6

Stay for the coffee

Many groups meet afterwards for a drink. This is where friendships form, so make time for it.

TRY THIS
Plan to stay after your session.

TIP 7

Be consistent

Seeing the same people weekly builds comfort and trust. Pick one weekly session and keep it.

TRY THIS
Choose a regular session.

TIP 8

Offer encouragement

A kind word such as well done or you are doing great makes others feel good. Encouragement builds bonds.

TRY THIS
Say well done to someone.

TIP 9

Plan a private walk

After a few sessions, invite one person for a walk on a different route. One-to-one time deepens a friendship.

TRY THIS
Suggest it to someone you liked.

TIP 10

Be safe

Choose well-lit, public routes and tell someone your plans. Safety lets you enjoy the activity.

TRY THIS
Share your route with a friend.

TIP 11

Match the group to your fitness

A relaxed social walk and a fast run attract different people. Choose the one you enjoy.

TRY THIS
Check the group pace.

TIP 12

Check the group’s social style

Some groups chat a lot and others focus on training. Pick a chatty one.

TRY THIS
Ask about social time.

TIP 13

Wear comfortable shoes

Comfort makes you more confident and ready to talk. Check the route and weather.

TRY THIS
Prepare your kit.

TIP 14

Arrive five minutes early

Early arrivals meet leaders and fellow newcomers. It makes the start easier.

TRY THIS
Be early next time.

TIP 15

Introduce yourself to the leader

Leaders can introduce you to a buddy. Say hello and mention it is your first time.

TRY THIS
Say hello.

TIP 16

Ask to be paired

A buddy for the first session helps you feel at ease. Most groups offer one.

TRY THIS
Ask for a buddy.

TIP 17

Start with easy conversation

Ask about the route or weather. Keep it light while you move.

TRY THIS
Ask one question.

TIP 18

Learn the route

Knowing the route helps you chat without worry. Ask for a map.

TRY THIS
Check the route.

TIP 19

Notice who you click with

Over a few weeks, you will see who you enjoy. Stay near them.

TRY THIS
Note two names.

TIP 20

Stay for the post-run coffee

The coffee afterwards is where friendships form. Plan time for it.

TRY THIS
Stay once.

TIP 21

Share photos of the route

Photos create warmth and talk. Post one in the group chat.

TRY THIS
Share one.

TIP 22

Set a shared goal

A local fun run or a sponsored walk gives purpose. Sign up together.

TRY THIS
Suggest it.

TIP 23

Encourage the slower people

Kind words build loyalty and bonds. Stay with someone for a stretch.

TRY THIS
Say well done.

TIP 24

Be reliable

Turning up consistently builds trust. Mark your calendar.

TRY THIS
Keep your slot.

TIP 25

Try different groups

If one does not suit, try another. Find your fit.

TRY THIS
Visit two groups.

TIP 26

Bring a friend

Having a friend along makes it easier. Invite someone.

TRY THIS
Ask one friend.

TIP 27

Dress for the weather

Comfort helps you enjoy it. Check the forecast.

TRY THIS
Prepare.

TIP 28

Take care of your body

Warm up and cool down. Avoid injury so you can keep going.

TRY THIS
Stretch.

TIP 29

Celebrate milestones

First 5K or first month are worth marking. Share the news.

TRY THIS
Plan a treat.

TIP 30

Track your progress

A simple log shows improvement and motivates. Write distances.

TRY THIS
Start one.

TIP 31

Volunteer at events

Marshalling or handing out water gets you involved. Offer help.

TRY THIS
Sign up once.

TIP 32

Say thank you to the leaders

They give their time. A message of thanks goes a long way.

TRY THIS
Send one.

Easy things to say

When you are stuck, pick one of these. They work in many everyday friendships.

HELLO

“Hi, is this your first time here too?”

ASK

“How long have you been running?”

SHARE

“I am still getting my pace right.”

INVITE

“Would you like to join me for the Saturday loop?”

PLAN

“Shall we meet for coffee after?”

THANKS

“Thanks for the company.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Search for a local walking or running group

DAY 2
Attend one session

DAY 3
Introduce yourself to a neighbour on the route

DAY 4
Stay for the post-run coffee

DAY 5
Swap numbers

DAY 6
Join a second session

DAY 7
Invite one person for a private walk

Further reading

• Platonic (Marisa Franco)
• Never Eat Alone (Keith Ferrazzi)
• How to Talk to Anyone (Leil Lowndes)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

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These lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.