If you're a beginner, a running companion can give you the encouragement and motivation you need to get your foot out the door, says Mary Gregerson, Ph.D., a clinical psychologist. However, to avoid potential bummers, such as overtraining, injury or general frustration, be sure to choose someone whose fitness level is similar to yours. Training with, say, the winner of the Boston Marathon could not only be discouraging but also physically dangerous.

Experienced runners, too, can benefit from training with a partner, even one who is a bit faster: "Running with someone who is better than you helps you push your boundaries," says Shellylynn Florence, an exercise physiologist. In fact, if you continually train alone, you may not be running to your potential, or conversely, you could wind up pushing yourself too hard without realizing it, says Gregerson.

While the ideal running regimen includes a balance of solo and partnered runs, there are some runners who find that they perform better when they go it alone. "If you prefer to run alone, then by all means do so," says Florence. "Running by yourself allows you to concentrate more on your pace and ability, and it also affords you the convenience of working out according to your own schedule." In this hectic world of work, family, and social obligations, running solo is a great way to get some much-needed time to yourself.

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