On a road that meanders alongside the Nissequogue River in suburban Long Island, a group of runners has been meeting every Sunday since the late 1970s. They call themselves the River Road Rats--or Rats for short. While the organization is kept loose, its value has been validated by the performances of its 50 or so members. One Rat, Bill Gironda, began training with the group in the late 1980s. The longer he's run with them, the better he's run: Two years ago, at 46, he clocked a 16:54 5-K. The following year, he ran a 1:19 half-marathon. Both were personal bests. Running with the group, Gironda says, "makes workouts easier. You feed off each other."

That's exactly how a more celebrated runner, Jason Lehmkuhle, describes the value of his training with Team USA Minnesota. Lehmkuhle runs half his weekly mileage with this group of elite runners. "I wouldn't be running at the level I am without the team," says Lehmkuhle, who placed fifth at the U.S. Men's Olympic Marathon Trials in November. "It's hard to train with intensity by yourself."

The benefits don't surprise sports psychologist David B. Coppel of the University of Washington Medical School in Seattle. "We know that social support plays a huge role for athletes," he says. "Adherence levels are higher, and performances are better." Most of these benefits come just by being a member. But you can maximize the advantages by taking a proactive approach. Here's how.

DAA Industry Opt Out

The Rats don't hold meetings or have officers, they just run 12 miles once a week. If someone wants to extend the distance or add pick-ups, that's fine. This looseness suits Gironda. You'll have a more positive experience--and likely see better results--if you join a group that meets your training needs and personality. Do you want structured workouts? Or just casual company on long runs? To find clubs or groups near you, check with your local running store or the Best Running Shoes 2025. Contact the group and ask about the format, pace, and expectations.

Team in Training

In the spring of 2004, Lehmkuhle did all his track work with a speedy group that included Luke Watson, whose 13:38 5-K PR was a full 21 seconds faster than his own. The idea was to build speed and confidence. It worked. "When it came time to race, I knew I was ready," says Lehmkuhle. Indeed. When he competed in a 5-K that spring, Lehmkuhle smashed his previous best by 21 seconds, finishing in 13:38. Find the Luke Watsons of your group and let them push you to a new level.

Ways to Make Running This Winter More Enjoyable

"It's a fine line between improving by running with better people and breaking down by running too often with faster runners," says Team USA Minnesota coach Dennis Barker. Your group should complement your training, not dictate it, so be choosy about who you run with and when.

Running in the Cold

Lehmkuhle likes to do his recovery runs by himself. "It's nice to go at my own pace," he says. If your competitive juices won't allow you to hold back when others charge, and running with slower members isn't an option, you'd be wise to recover alone, too. Also, if you find yourself annoyed or discouraged, skip the group runs for a week. It's normal to need a break, says Temple University sports psychologist Michael Sachs.

Share Advice

"Information exchange is an important part of what makes running groups valuable," says Sachs. So important that the Rats have a policy about it: "Our group runs are an open forum," says Gironda. Over the years, other Rats have taught Gironda to recover less between repeats and to not redline hills early in a tempo run. They've also shown him that a free breakfast (promised by a fellow runner) can be a strong motivator for finishing a 14-miler.