Morning RUN clubs: Love Them or Leave Them? Here’s a Smarter Way to Use Them
They're social. They're sweaty. They're popular. And they’re often misunderstood.
If you’ve been anywhere near a running community in the past couple of years, you’ve likely heard of — or joined — a coffee run club. These early morning group meetups are booming: from city sidewalks to trailheads, runners are setting alarms for a dose of camaraderie and coffee before sunrise.
But as great as they can be, there’s a growing tension for athletes training with intention:
Where do these runs actually fit into a serious training plan?
Let’s be clear: I’m not here to hate on run clubs. I’m personally not a huge fan of them — and if you’re one of my athletes or close friends, you already know that. I’m more of a loner when it comes to running. Im much more of a social guy on the bike, but running? That’s my quiet time. Still, this isn’t about me — it’s about helping others make smart choices. So let’s not get off track here. I’m here to help you use these runs better.
The Problem: Cool Vibes, Bad Timing
The issue isn’t the idea — it's when and how people try to force these runs into already intense schedules. Too often, I see athletes showing up to these group efforts the day before a big interval session or, worse, during race week. That’s not training smart — that’s chasing FOMO.
And while the social side has value, miles aren’t just miles when you're aiming for performance.
That said, if you're new to running, social runs can be an amazing way to build consistency and community. There's something powerful about showing up, being part of a group, and forming the habit. But if you have racing goals or specific fitness targets, not all your running should look the same — same pace, same loop, same distance, every week — won’t get you very far.
This article is really for those with intentional goals — events on the calendar, PRs in mind, or a deeper commitment to performance.
When NOT to Go
If you care about showing up strong for your key races or workouts, skip the club run:
During race week — whether it's a Ironman, a 70.3, marathon, or even a local 10K. Respect the taper.
The day before a big quality session — especially if your legs need to be fresh for intervals, hills, or a long run.
On designated full recovery/off days — these aren’t “optional cardio” days. They’re essential.
When It Does Make Sense
That said, 6am runs can absolutely have a place in a structured calendar. Here's how:
✅ Overload weeks: When you’re doing two-a-days, a morning shakeout with friends followed by an evening tempo or speed session can be great
✅ Recovery weeks: Especially the week after a race. Keep it light, keep it fun.
✅ Easy days: The day after a key workout, when the goal is low effort.
What to Do AFTER the Run
Not every group run needs to be mindless jogging or ego pacing. With intention, you can shape the session to meet your goals:
🟢 Add strides at the end (3–6x 15–30 seconds, flat or uphill). *If you're running the day before a key workout.
🟢 Use it as a warm-up for a longer session.(must be disciplined) Break off after the group coffee for your intervals or tempo
🟢 Use it as a cool-down, *if your an early bird; finishing a bigger session with some easy social miles.
Final Thought: Be Social, But Be Smart
Running is more than just logging miles. It’s about timing, purpose, and recovery. You can be part of the 6am crew and still chase your goals — but only if you respect your training calendar.
So go ahead, set your alarm. Grab that coffee after the run. But most of all, train smart.
EFFORT IS A CHOICE
