Categories / Running & athletics
Hash Running
Social, trail-following run with pub finish.
How to start
Find a local hash house harriers group and go along. A "hare" lays a trail and the pack follows, often running, jogging or walking over mixed ground, usually ending at a pub.
How to progress
There is nothing to progress: go at your own pace. Many groups have short and long options and walkers.
What the evidence says
Evidence: limited
We found no research on hash running as such. It is a social, mixed-pace form of running with a lot of stopping and starting, and the general evidence for running (see Jogging) applies to the running you do. The social side is likely to make it easier to keep going, but we have not found studies on that.
Take care: Hash runs cover uneven ground and can finish at a pub: take care with alcohol and with a cold, tired drive home. Wear shoes with grip.
12-week starter plan
The plan is simple: show up. Go to your local hash each week, then add one easy run in the week once you feel ready.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Mixed running, jogging and walking over varied ground (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Ask for the short trail or walkers option if you want one.
- Wear old trainers: it can be muddy.
- Bring a change of dry clothes for after.
Common mistakes
- Going off too fast to keep up with the front.
- Wearing road shoes on wet ground.
- Skipping the social part: it is half the point.
Kit and cost
Free to low cost Approximate UK prices.
- Old trail or running shoes
- Layers and a waterproof
- A small contribution for the group (usually a few pounds)
Frequently asked questions
What is hash running?
A social running group where a "hare" sets a trail with marks, and the "hounds" follow it. It started in Kuala Lumpur in the 1930s.
Do I need to be fit?
No. There are usually walkers and short options, and the group waits for the back.
Is it all about the beer?
The social side is a big part, but you do not have to drink.
Is it suitable for beginners?
Yes, if you are happy with uneven ground and a mixed-pace group.
Good for: Fun & social Heart & fitness
Compare with similar options
| Hash Running | parkrun | Jogging | Couch to 5K | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 40 min × 1/wk | 30 min × 3/wk | 30 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Free | Free | Low cost | Free |
| Equipment | No equipment | No equipment | No equipment | No equipment |
| Impact | Medium impact | High impact | High impact | High impact |
| Fitness needed | Some fitness | Any level | Some fitness | Any level |
| Evidence | limited | limited | moderate | limited |