There are two moments in a relationship where you have the idea – seemingly brilliant in the moment – to go for a run together.
The first is right at the start, sometimes before the relationship is even official. A casual jog is an excellent excuse to see someone you like without it being a full-on date.
A run in the woods also lets you subtly demonstrate your value as a good companion in any potential apocalypse or badger attack.
The second is when you're deep into your relationship and, usually sometime soon after the Christmas period, you both decide to embark on a fitness journey together. Both of these scenarios, especially the latter, can be utterly catastrophic.
I'm Milo Wilson, and I have done the impossible. I got my partner into running.
You don't want to run (HA!) into the common pitfalls that trip up most couples. Poor route planning, inadequate snacks and unrealistic expectations are the big three danger zones. Running together should be fun, cooperative and relatively stress-free.
To save relationships everywhere, we’ve put together a list of top tips for taking your partner running without falling out. Rather than simply listing a bunch of potential mistakes, we’ve focused on active steps you can take to make your joint run so enjoyable that you might even consider doing it again!
Top tips to take your partner running
1. Plan the route beforehand
This is a crucial first step. Start by picking a reasonable distance – we’d recommend 5k for anyone moderately fit – then use an app like Strava or Komoot to plan a route along known paths.
We’d also suggest running the whole thing yourself beforehand. Obviously not on the same day – there’s nothing worse than asking your partner to blindly trust your navigation skills while you’re sporting a metaphorical blindfold. Getting lost may sound like the worst-case scenario, but accidentally breaking into a field full of angry cows is undeniably worse.
2. Lay down the ground rules
This isn’t about being bossy – it’s about agreeing on a set of rules together and sticking to them. My partner and I like to say "no complaining," but that doesn’t work for everyone. If you like a moan, go for it.
Other useful rules include: agreeing whether it’s a run or a jog (yes, there is a difference), deciding when to walk and establishing whether talking mid-run is encouraged or banned.
3. Set attainable expectations
It’s tempting to advise having zero expectations for your partner’s first run with you. After all, fewer expectations mean fewer opportunities for disappointment. But let’s not coddle our partners into becoming snivelling weaklings – expectations also provide opportunities for success.
We’d recommend keeping it simple: for your first run together, the goal should simply be get to the end. Celebrate any small victories along the way.
4. Pace doesn't matter
Pace doesn't matter. Ever. If you think it does, get over yourself. NEXT!
5. Celebrate the halfway point
The halfway point of a circular route can be the most daunting part. It’s where you’re officially the furthest you could possibly be from warmth and comfort, and where you have no choice but to commit to doing what you’ve just done, again.
Rather than letting this moment be an emotional dip, turn it into a high point! Take a moment to celebrate at your exact halfway mark. Enjoy the view, take a drink, high five and get each other fired up to take on the second leg.
6. Pack the snacks
Nothing boosts morale like a mid-run snack, so don’t skimp here. Trail snacks aren’t just for ultra-runners – they’re for anyone who likes joy. Carry energy chews, flapjacks, or your favourite guilty pleasure (we’re partial to Jelly Babies).
It’s tempting to think you don’t deserve a snack on a relatively short run, but drop the ego. Even pro distance runners top up their carbs mid-session—it’s all the same game, just different distances.
7. Dress appropriately
We at LFTO prefer running on trails over road, and while we hate to sound like eager salesmen, the truth is you do need decent trail running shoes if you’re heading off-road. A good pair provides grip, protection and stability on uneven surfaces.
In addition to shoes, lightweight sweat-wicking clothing will keep you comfortable and a dedicated waterproof running jacket is worth investing in if you live in rainy climes. Layers are key—better to peel off than freeze.
Just make sure seeing your partner in a hydration vest won’t give you the ick.
8. Check the weather for God's sake
Here’s an obvious yet oft-forgotten piece of wisdom: a route that was great fun last week could be a sloppy mud nightmare today if it’s been recently rained on. In addition to checking the forecast for storms, be sure to look at what the weather was doing last night. Youl'l thank us.
9. End with a treat
Dedicated runners might say the run itself is a treat—good exercise, improved health, a rush of endorphins. This is patronising gubbins and does not apply to someone new to the sport.
Plan your run so it ends with something genuinely enjoyable. My partner and I like to finish at a pub – nothing beats a guilt-free pint. If that’s not your style, aim for a coffee, ice cream, or the ultimate treat: a luxurious shower. Just start and end at home for that one.
Learn from our mistakes
We asked around the LFTO family for their best advice, and everyone responded with a horrifying story about taking their partner running. So instead of a fun ‘team tips’ section, we present: Learn From Our Mistakes.
Lily Canter: “The only time I have ever fallen out with my husband is when we have run together. He likes to go fast short distances and I like long slow distances. It is a recipe for disaster. If this reminds you of yourselves, then don’t do it!”
Simon James: “Make sure to lay down the golden rule: what happens on the trail stays on the trail. For instance, it’s absolutely fine to fart during a run, but that doesn’t mean you can start doing it all over the house”
James Roe: “Learn from my mistakes and don’t offer loads of encouragement when you’re feeling great and they’re feeling rubbish – it’s patronising! And my impression of a personal trainer is now permanently banned”
Luckily, Kate actually had a decent tip.
Kate Milsom: “My partner and I rarely want to go at the same pace – when we’re up for it, a run together is fantastic, but otherwise, we like to run a short loop in opposite directions so that rather than one of us lapping the other, we can high five as we cross paths at different points around the park”
And finally cautionary tale from our fearless deputy editor, Rob Slade:
Don't be angry when they steal your snacks
"One of my favourite things about running (well, any exercise, in fact) is that it's socially acceptable to munch away on Jelly Babies, energy chews, flapjacks, stroopwafels, charcuterie boards etc.
"The mistake I've made (on more than one occasion), however, is stuffing my pockets full of high-energy snackage, only to forget to mention it to my partner. Hilarity does not ensue, then, when my significant other becomes aware of my feeds and wonders why I didn't pack food for the two of us – or mention my kitchen raid so we could both grab snacks.
"At this point, I'm faced with a terrible decision. Do I, A, wave goodbye to one of my cherished mid-run meals, leaving me with an internal void and an external grumpiness until we return home? Or do I, B, quickly stuff my face instead of sharing and face up to the very understandable wrath of my partner?
"Don't make the same mistake I did. Plan your running snacks together or, at the very least, pack extra so you can share.”
Follow our tips and try not to get broken up with halfway round your route. If you do, it'll be an awkward jog home.
About the author
Milo Wilson is the trail running guru at LFTO. He's been a full-time writer and gear tester for us since early 2023, during which time he's gradually hiked faster and faster before finally graduating and becoming a full-on trail runner. Catch him and Chloe Price at Love Trails every year, tearing up a storm on the trails.