Running Clubs: The New Ladies' Night
In a world where fitness and social connections are increasingly intertwined, Cass Lam, a NASM & CrossFit L2-Certified Fitness Trainer specialized in strength and conditioning and nutrition, shares her journey of transformation. With extensive experience in one-on-one coaching, Hyrox, Pilates, and leading a Run Club, Cass is a strong believer in “health, wealth and freedom," and embodies the philosophy that wellness and fitness are not defined by age, but by the body's functional mechanics.
In the following article, "Running Clubs: The New Ladies’ Night," Cass explains how her new evening routine of running and camaraderie has allowed her to not only foster friendships, but also enhance her health and fitness journey. Read on for Cass' exploration of fitness culture, the rise of group running, and the empowering sense of community that comes from embracing a healthier lifestyle.
Remember back in the day when ladies' night was still a thing every Wednesday and Thursday? We would march to LKF in high heels for happy hour and dance at nightclubs until dawn. Since the onset of Covid, this lifestyle has changed—in lieu of Jimmy Choos, I lace up my trainers, wear my shorts and gather with other runners at a certain meeting point to start our evening trail.
This new habit has not only helped me avoid the misery of hangovers, but has also given me the opportunity to make new friends and expand my social circle. Early dinners before 7PM are now so chic; booze has been replaced by energy drinks.
As a result of my running routine, I have reduced my calorie intake and have been burning fat more effectively. In addition to improving health, group running has become a motivation for me to join marathons and compete in the HYROX fitness race.
Fitness
On a recent Thursday evening, I attended CrossFit Typhoon's running track session in preparation for the HYROX race. It was the most intense sprint interval training I've had in ten years. As instructed by our certified HYROX coach, Michael Smith, we sprinted 300 meters and walked 100 meters ten times to enhance our speed and power. Like others, I enjoyed the challenge and wanted to do it again; my fitness level was tested as I set a remarkably high personal record.
Photo Courtesy of Cass Lam
"Collaborative running has the advantage of accountability, which is difficult to achieve solo," said Coach Smith. "If sports, in general, can be incorporated into your social circle then it's likely to be much more sustainable." Sprint training as a group has strengthened my mental fortitude. Every time I wanted to stop and give up, someone next to me would yell, "Keep moving!" as cheerleaders encouraged me at the finish line. It was extremely motivating to be surrounded by sprinting group energy. I wouldn't have done it alone otherwise.
Wellness
Some running clubs provide marathon training plans and strategies that include specific distances and paces. Zone-2 training, kept at a pace of 5:30 to 6:30/km, is the most popular social club. Whether you're a novice or casual runner, a zone-2 pace allows you to run without feeling overwhelmed with the need to catch up with others. With this pace, beginners can gain confidence and run further. It's also beneficial for weight loss and endurance improvement.
Community Empowerment & Sisterhood
Group running is gaining momentum. The trendy lifestyle is shaping our cultural landscape from an individual passion to a global trend. Earlier this year, I led a 4K run hosted by Sweaty Betty and The Station, which is known as one of the most prominent running clubs. It is also a cafe for runners to relax and grab a coffee after their run. By blending fashion trends and athletic needs, the running event allowed runners to connect based on shared passions and interests. It also aimed to promote sisterhood, unity and uplift each other.
Photo Courtesy of Cass Lam
"The pandemic made us more aware of the value of strong local communities," Adrian Chan, owner of The Station, said. "Group running is a solid way to foster a supportive environment, encouraging connections based on shared interests." The event was open to everyone, regardless of athletic background or running interest. There were beginners who have just begun their fitness journey, hoping to improve their mental health and find a sense of belonging through group running.
"Our primary objective for hosting social runs in the community is to foster empowerment among women through fitness," said Scarlett Chu, Sweaty Betty Community Manager. "We believe that running is not just a physical activity; it's an opportunity to build connections, support one another, and celebrate our shared experiences."
The Rise of Athleisure Fashion
Running groups have an impact that goes beyond fitness. We have witnessed an ever-growing number of people coming together to pound the streets, showing off their luxury activewear, shoes and accessories. In the wake of athleisure fashion's rise in the running community, luxury brands like Sweaty Betty, Lululemon, ON and Salomon have become dominant players.
Photo Courtesy of Cass Lam
As people prioritize comfort and become more conscious of their foot health, the purpose of sports apparel has expanded to meet the needs of various lifestyles, including coffee shops, offices and bars. As a result, athleisure and shoe brands are rethinking how they market themselves to different types of runners.
Would you trade your sexy Jimmy Choos for a pair of comfy ON shoes?