How shared activities reduce loneliness and social isolation - Part 1 Running groups

Loneliness has become a growing public health concern across Australia. The State of the Nation: Social Connection in Australia 2023 report found that 32% of women (3 in 10) and 31% of men (3 in 10) experience loneliness.

The current state of loneliness in Australia

Loneliness doesn’t just affect how people feel — it affects how they live. Individuals who are lonely are:

- Less engaged in physical activity
- More likely to experience social media addiction
- Less productive at work
- 2 x more likely to have chronic disease
- 4.6 x more likely to experience depression
- 4.1 x more likely to live with social anxiety
- 5.2 x more likely to report poor overall wellbeing

Younger and older Australians are particularly affected: 38% of people aged 18–24 and 34% of people aged 55–64report loneliness. Perhaps most concerning is that only 16% of Australians regularly attend a club, organisation, or community group — a key protective factor against loneliness.

What Harvard discovered about loneliness and longevity

The world’s longest study on human happiness — the Harvard Study of Adult Development — now spanning over 85 years, has revealed one of the most important findings in modern wellbeing research:

It’s not genetics.
It’s not income.
It’s not intelligence.

The strongest predictor of living a long, healthy, meaningful life is the quality of your relationships — emotional warmth, trust, belonging, and connection.

Researchers now refer to this as social fitness: our ability to build, invest in, and maintain meaningful relationships. People with strong social fitness don’t just live longer — they live better.

https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/

 

Loneliness is increasing

Despite everything we know, loneliness continues to rise. The lingering effects of COVID-19, increasing screen time, remote work, and reduced neighbourhood engagement have created an environment where many people feel disconnected from those around them.

 

Loneliness differs significantly across age groups

Using the ONS 1 item Loneliness scale, the percentage of Australians who often/always feel lonely also differed significantly across the aged groups, with those aged 18-24 (22%) and 45-54 (18%) noting they often/ always feel lonely,
followed by those aged 25-34 (15%), aged 35-44 (15%), aged 55-64 (14%), aged 65-74 (11%) and aged 75+ (5%).
*Total score using the UCLA-LS-4

For full report:  https://endingloneliness.com.au/wpcontent/uploads/2023/10/ELT_LNA_Report_Digital.pdf

 

But something interesting is happening

People are seeking real, face-to-face connections again.

Shared activities — from book clubs to art classes, walking groups to Pickleball courts — are booming. And one of the fastest-growing formats is community running groups.

These groups are attractive because they are:

- Free
- Low-pressure without the need to commit to attendance or training
- Unstructured and informal
- Easy to join
- Suitable for all fitness levels
- Social first, exercise second

You can show up when you want, participate at your own pace, and ease into conversations naturally. For many people, the running is secondary — it’s the connection that matters.
 

Running as a social connector

Tanaka Running Club Pre Melbourne Marathon bake sale

Running groups now range from tiny neighbourhood gatherings of 2–3 people to more than 500 people at some Parkrun events. Regardless of size, most share a common purpose to help people feel part of something.

Tanaka Run Club – connection at the centre

Photo courtesy of Tommy McMullin

In inner-Melbourne’s Carlton, Tanaka Run Club has become a powerful example of how community forms through shared activity. Founded by Nes Kagonda, who also owns the café Fenton where the group meets, Tanaka emerged after COVID-19 as people sought connection and belonging.

There is no commercial motive, no hidden agenda — simply a desire to build an inclusive, welcoming space. The group now regularly attracts 50+ runners every week.

Connor’s story: “It’s a proper little community now”

Connor has been attending for four years. When he first arrived, he knew no one. The group was small enough that everyone introduced themselves, making it easy to feel included.

He stayed because of the friendships -  not the running.

“We see each other one to three times a week. Coffee catch-ups, dinners, extra runs… it’s not just running. The social side keeps people coming back.”
The group welcomes all speeds and experience levels.

“Some are fast, some only run once a week. We start with an easy warm-up so most people can do it. It’s very inclusive.”

A diverse, welcoming community

Tanaka attracts runners of different ages, backgrounds, and identities. The culture is intentionally inclusive, and that’s what creates belonging.

“It’s not just a run club; it’s a place where people feel they belong.”

The “Sikos” — connection every 48 hours

Another group within Tanaka - Amy, Gaby, Zoe, Dani and Lane  started attending from day one and immediately formed a close friendship circle. They now jokingly refer to themselves as the Sikos. Within 48 hours of meeting, they had already bonded.

They look out for each other

“If someone doesn’t show up, we message them: ‘Are you okay?’ It’s not pressure — it’s care.”

The group has expanded to include partners, friends, and even a dog. It has become part of their identity and social support system.

Why they joined — and why they stayed

The Sikos first came during a time of widespread loneliness. Running offered a socially safe activity, but connection is what kept them coming back.

“People see our weekly photos and say, ‘You guys have such a great group.’ Some even wish they had something like this.”

Making friends as an adult is difficult, especially after life changes such as moving, becoming parents, separation, or ageing out of old friendship circles. Tanaka helped fill that gap.

 

Would they still be running without the group?

“Honestly? No. Not like this.”

Without the community, they say they would run alone  or much less. This group created small pockets of friendships that grew into a larger network. People see each other every 48 hours, and the connections extend beyond running.
 

What they’ve gained

- A community
- Social support
- Higher confidence
- Motivation
- Better wellbeing
- A sense of belonging

“It helps reduce loneliness - not just for us, but for the new people who join.”

More information: https://www.instagram.com/tanaka_running_club

 

Where to start: how to join a social running group

If you’re thinking about joining a running group, there are plenty of easy ways to get started:

In real life:

- Check your local running store — many host free weekly group runs
- Look up neighbourhood run clubs in your local suburb
- Join a Parkrun event (free, weekly 5 km runs held globally)
- Ask at community centres, gyms, or councils

Online:

- Strava Clubs
- Facebook running groups
- Instagram pages for local run clubs
- Parkrun.com.au 
- Meetup.com
- Local community subreddits (e.g., r/melbourne, r/brunswick)

Most groups are welcoming, beginner-friendly, and offer multiple paces. There’s no pressure to stay for the whole session or attend every week — the goal is simply to show up, move your body, and connect with others.
 

Some inspiration to get you started

Sandwich run - Melbourne

https://www.instagram.com/thesandwichrun
 

Unofficial Run Club - Sydney

https://www.unofficialrunclub.com