Starting running when you’re a beginner can feel just as tough mentally as it does physically. Whether it’s self-doubt, fear of failure, or comparing yourself to more experienced runners, these mental roadblocks can trip you up before you even lace up your running shoes. In this post, we’ll dive into the common mental hurdles beginners face, and I’ll share some handy tips on building the mental strength to overcome them.
This is the first post in our ‘MENTAL STRENGTH: Conquer Psychological Barriers to STARTING RUNNING’ series. We’re focusing on the challenge’s beginner runners face and providing you with essential tips and insights to help you get started. If you want to start running but don’t know where to begin, or if you feel uncertain or anxious about starting, this series is for you.
Quick Look.
Starting running is like going to the gym for the first time. You’re excited about your goals and the self-improvement you want to achieve, but the idea of actually getting started can feel so daunting that it holds many people back from even trying.
You’re not alone; there are many reasons why people struggle to get started on their health and fitness journey, and achieve the self-improvement they’ve long desired.
In this post, I want to help you break through those psychological barriers and get you moving with confidence. We’ll explore the mental hurdles that beginners often face, and I will provide you with practical tips and strategies to build the mental strength you need to succeed.
What’s holding you back? Are feelings of self-doubt, fear of failure, body image, or comparisons with other experienced runners stopping you before you even begin? Let’s delve into these common obstacles and how to tackle them.
Finally, I’ll wrap up the key points and leave you with some final encouragement to start your running journey with confidence and inner strength. I’ll also share some common FAQs that I often get asked, along with their answers.
Quick Links.
What’s Holding You Back? Common Psychological Barriers for Beginner Runners.
Let’s explore some of the mental barriers that can prevent beginners from ever lacing up and starting their fitness journey.
Recognising these obstacles is important because if you see yourself in any of these challenges, you’ll know you’re not alone. I have seen these concerns in many beginners before, and with a bit of acknowledgement, validation, and some encouragement, you can overcome these mental barriers and begin your journey to better health and fitness.
Self-Doubt.
Self-doubt can be a major barrier. Thoughts like, ‘I will never be able to do this’, or ‘I’m not a runner’, can prevent you from even trying. It’s easy to underestimate your abilities before you start.
However, it’s important to recognise that you can start running by walking, I always encourage people to just start from where they are, even if they have never run before, you don’t have to be a runner to start running.
Fear of Failure.
Fear of not succeeding can be paralysing. Many beginners worry about not being able to physically continue running and achieve their self-improvement goals, which can make starting seem daunting.
It’s important to understand that becoming a runner takes time. You must allow your body time, however long it takes, to adjust and change. Be kind to yourself and recognise that this might be a long, but ultimately, a very worthwhile process. With a bit of perseverance, the right advice, and encouragement, you will succeed.
Comparison to Others.
Comparing yourself to experienced runners can be discouraging. It’s a similar thought process that stops people from joining or continuing at a gym. You see all those fit people and feel inadequate, thinking you’ll never be like them. Similarly, seeing others run effortlessly, or with fit athletic physics, can make you feel like you’ll never measure up, which can sap your motivation.
As you work towards your self-improvement goals, your body will change, and your fitness will improve, the only comparison you should ever make is from where you are now, to where your goal will take you.
Remember also, runners come in all shapes and sizes, and from many levels of fitness, there is no ‘ideal’ body shape, size or ability.
If you are out there putting one step in front of the other, you’re already a winner, it’s the enjoyment of running that really counts.
Perceived Physical Limitations.
Believing you’re not physically capable of running due to factors like weight, age, or current fitness level can hold you back.
This one really hits home for me. It was exactly my problem when I got back into running in my late 40s. I was so unfit and unhealthy that I thought I would never be a runner again.
These perceived limitations can feel insurmountable. You can read a full account of how I went from not being able to run around the block, to running marathons in my blog post ‘Unleashing The Runner Within: A Story Of Late-LIfe Fitness’.
This can be you too, be consistent and give your body the time it needs to adjust to your new exercise routine.
Lack of Motivation.
Staying motivated is a common struggle. The initial excitement can quickly wear off, and without a solid motivation strategy, it can be sometimes difficult to stay committed.
Motivation, or lack of it, can stem from your mindset. Are you seeing running as an exciting new lifestyle, or do you worry that it might become more like a chore, or a burden that you can’t sustain? Have you had trouble maintaining an exercise routine in the past?
It’s important to enjoy what you are doing for it to become an engaging lifelong activity. The benefits of running in terms of physical and mental health, and fitness, should always be at the forefront of your mind to not only start running in the first place, but to sustain your motivation to run in the future. These are the things that can improve your enjoyment and quality of life. Additionally, if you ever feel your motivation to keep running slipping, you can try some of my unique tips and ideas here.
Fear of Judgement.
Worrying about what others might think can be a significant barrier. Fear of being judged for your pace, appearance, or technique can make you hesitant to start running.
You’ve probably heard the saying that you shouldn’t care what other people think about you. While that’s a great aspiration, the reality is we’re human, and many of us DO care about others’ opinions. However, this should never stop you from trying.
Your pace will improve over time. I coach people who start running when they can only walk, and they make progress. We all have to start somewhere, and it’s important to remember that running isn’t all about sprinting. For example, I encourage people to incorporate Recovery Runs into their routine, which are deliberately slow or easy-paced workouts designed to promote recovery and repair. Remember, running is not all about speed.
Your appearance is often a bigger concern in your own mind than it is to others. Most people are focused on themselves, not you. If your goal is to change your appearance through body shape contouring or weight loss, focus on how you aspire to look in the future, not how you think you appear now.
When it comes to technique, remember that every runner has different physiology and therefore different technique. If there’s something in your running form that could cause pain or injury, a running coach or medical professional can help you address it.
Running with a supportive friend is a great way you can help alleviate any of these concerns. Having someone by your side can provide extra support and help deflect the fear of judgement you might feel when running alone.
Inconsistent Routine.
Establishing a consistent running routine can be tough. Life’s demands often interfere, making it difficult to stick with a regular schedule and build a habit.
We all know there are times in life, such as having a young family and a mortgage to pay off, or a busy work life – when things can get so hectic that finding time to exercise seems impossible. However, if you notice your health slipping and fitness waning, it’s crucial to firstly acknowledge this, and secondly, set a non-negotiable exercise schedule.
This might mean running early in the morning, during your lunch break, or later in the evening. Identify a time when you often have a gap in your day, no matter how small, and dedicate it to running. The beauty of running is that you can often find a spare 30 minutes to fit it in, you don’t need to go anywhere, such as a gym, or prepare much – just lace up and head out the front door.
Consistency is key to continuously improving your health and fitness – your running should not be something you do now and then, but a consistent part of your lifestyle and identity. To achieve this may require some forward-planning during those busy times in life.
Lack of Patience.
Beginners often expect quick results and can become frustrated when they don’t see immediate progress. This impatience can lead to discouragement and quitting early on.
First, let’s acknowledge that improvements in your health and fitness is going to take time and effort, no matter what form of exercise you choose. This is often why many people quit the gym after only a few weeks or months of consistent effort – because they don’t notice any measurable improvement.
I always tell the people I coach that while your cardiovascular system will improve fairly quickly with consistent running, from day one, your physiology takes longer to show results. Improvement is happening from the day you start running, even if you can’t see it right away. You may feel a little fitter, but your self-improvement goals, such as changes to your body shape or weight loss, may take longer to become visible.
It’s important to maintain consistency and remain patient. Long-term, you will achieve your goals, but it’s crucial to stay the course and trust the process.
Negative Past-Experiences.
Past failures or negative experiences with running or other fitness activities can create a mental block. The memory of those experiences can make it challenging to start again.
You may have encountered negative experiences when starting running if you’ve tried before, possibly related to some of the issues we’re discussing in this article. However, there might be other factors as well.
Here are some additional possible negative past-experiences you might have faced:
- Previous injuries from running: Injuries can often be pinpointed to a particular problem, which can be addressed by a running coach or a medical professional. Here are some possible causes of injuries:
- Poor form or technique.
- Wearing incorrect footwear unsuited to your feet or gait.
- Overtraining or increasing volume too quickly.
- Running on uneven surfaces.
- Lack of proper warm-up and cool-down routines.
- Insufficient recovery time between runs.
- Poor nutrition and hydration.
- Ignoring early signs of pain or discomfort.
- Struggling with breathlessness early on. This is not unusual for beginners, and will show gradual improvement over time as your fitness improves.
- Experiencing severe muscle soreness: I went through this when I first got back into running. It often takes quite some time for your muscles and tendons to adapt to the rigours of training, but as they gain strength and flexibility, the soreness usually improves. However, if you experience chronic or persistent muscle soreness, it’s important to consult a medical professional.
- Finding running boring or unenjoyable: Try different types of running exercises, varied locations including new trails or parks for example, join a running group to enjoy the camaraderie, run with a coach, employ some mindfulness techniques, or even try some of our running challenges. Running should be something you enjoy doing and look forward to.
- Feeling overwhelmed by the effort required: As a running coach, I believe it’s important to focus on gradual improvement over time and, more importantly, the enjoyment of running. I would never pressure a new runner with a highly demanding routine, as it just adds unnecessary stress and takes away from the fun of running. Starting with short distances and workout duration is key to successfully improving your running over time.
- Previous experiences of overtraining and burnout: Structured, individually tailored training for beginner runners is vital. Any training program I design emphasises recovery because you can’t improve as a runner by overdoing it and neglecting the recovery your body needs between workouts. Insufficient recovery leads to overtraining, burnout, and potentially injury.
Overwhelmed by Information.
With so much advice and information available, beginners can feel overwhelmed and unsure where to start. This information overload can lead to paralysis by analysis.
A structured, easy to follow plan to take a new runner from a possibly sedentary lifestyle to being able to run is vital. A plan will take away the stress of not knowing what to do, or if you are doing it right. Whilst the act of running can seem fairly straightforward, it’s easy to unnecessarily complicate it will all the information and data thrown at you on social media and from other sources.
Unrealistic Expectations.
Setting unrealistic expectations, such as aiming to run long distances right away, can set you up for disappointment. When these high expectations aren’t met, it can be disheartening.
If you’re a beginner, it can be difficult to know how long it will take to see improvement in your health and fitness or to reach your goals. That’s why it’s very helpful to talk to someone experienced who can give you an idea of realistic timeframes. Consider joining a running club or seeking the help of a coach or mentor. However, always bear in mind that the body will take time to adapt to any new exercise routine.
Fear of Physical Discomfort.
Running can be physically challenging, and the anticipation of discomfort or pain can deter beginners. Fear of injury or not being able to handle the physical demands can be a significant barrier.
As a beginner, it’s important to acknowledge from the get-go that you’ll likely experience aches, pains, and sore muscles as your body adapts to this new exercise routine. That’s why having a structured plan in place is crucial. A good plan shouldn’t overtax your body, which can lead to burnout or injury. Instead, it should focus on gentle workouts and effective recovery strategies that allow you to enjoy the process as a new runner, without feeling overwhelmed. If you experience persistent pain, it’s essential to consult a medical practitioner. Additionally, a full health check is vital before starting any new exercise program.
Lack of Support.
Feeling like you’re going it alone can be tough. Without encouragement or support from friends, family, or a running community, it can be challenging to stay motivated.
Some people enjoy running solo, while others thrive with a running buddy, everybody is different. However, as a solo beginner, it can be challenging to get started when you’re unsure if you’re approaching your new exercise routine in the right way. That’s why joining a running group or enlisting the help of a coach or mentor who specialises in beginners can be incredibly beneficial.
It can also be difficult to stick to your routine without support from a partner, family, or friends. Sometimes, people might even try to discourage you when you’re working to improve your health and fitness. They may feel your efforts highlight their lack of self-care, and they don’t want to be shown up.
It’s crucial to focus on your why’s and your goals. Remember why you started and what you hope to achieve. Stay committed to your journey, regardless of others’ opinions or lack of support. You’re doing this for you, and your health and well-being are worth the effort.
Perfectionism.
The desire to do everything perfectly can prevent you from starting. If you feel like you need the perfect gear, the perfect weather, or the perfect plan, you might never begin.
There’s no such thing as perfection in any form of exercise. Some days you’ll have a great workout, and other days you just won’t be feeling it. Progress can come in spurts, plateaus, or even the occasional regression. Your motivation will also fluctuate; sometimes you can’t wait to hit the track, and other times you’d rather just snuggle up on the couch.
This highlights the importance of focusing on your goals and rolling with the ups and downs along the way. Accept that some days will be challenging and may seem pointless, while other days will leave you feeling euphoric. In the end, you are making progress, but it won’t be in a straight line. Embrace the journey, imperfections and all, and remember that every step, no matter how small, brings you closer to your goals.
Understanding these common mental hurdles is the first step towards overcoming them. By acknowledging what’s holding you back, you can take the necessary steps to start your running journey with confidence and resilience.
Final Thoughts on Overcoming Psychological Barriers for Beginner Runners.
Starting a running journey can be daunting, but understanding and addressing the psychological barriers that beginners often face is a crucial step towards success. Whether it’s self-doubt, fear of failure, comparison to others, or the anticipation of physical discomfort, recognising these challenges and developing strategies to overcome them can make all the difference.
Remember, every runner starts somewhere. The key is to be kind to yourself and to focus on incremental progress rather than perfection. Celebrate your small victories, stay patient, and maintain a positive mindset. Your journey is unique, and it’s essential to focus on your own goals and motivations rather than comparing yourself to others.
Surround yourself with supportive people, whether it’s a running buddy, a coach, or an online community. They can provide the encouragement and accountability you need to stay motivated. And don’t forget to listen to your body and allow time for recovery to prevent burnout and injury.
Embrace the journey with all its ups and downs. Each step you take brings you closer to your goals, and overcoming these psychological barriers will not only make you a better runner, but also strengthen your mental resilience.
If you found these insights helpful, stay tuned for our next post in the ‘MENTAL STRENGTH: Conquer Psychological Barriers to STARTING RUNNING’ series, where we’ll discuss the importance of mental preparation. Don’t forget to sign up for our newsletter to receive updates on new posts and additional tips for beginner runners.
Happy Running
Steve
FAQ’s on the Psychological Challenges of Beginning Running.
How do I overcome self-doubt when starting running?
Overcoming self-doubt begins with setting small, achievable goals and celebrating each milestone. Remember, every runner starts somewhere. Focus on your progress rather than comparing yourself to others, and remind yourself that improvement takes time.
What should I do if I fear failing at running?
Understand that failure is a valuable part of the learning process, not every run will be a great success. Set realistic expectations and view each run as an opportunity to learn and grow. Keep in mind that progress is gradual, and perseverance is key to overcoming the fear of failure.
How can I stop comparing myself to more experienced runners?
Focus on your own journey and set personal goals that are meaningful to you. Remember that every runner has their own pace and starting point. Celebrate your own progress and achievements, no matter how small. How you were when you first started is the only person you should compare yourself to.
What if I feel too out of shape to start running?
Start where you are, even if it means beginning with walking. Gradually increase your running intervals as your fitness improves. Running is adaptable to all fitness levels, and consistency will lead to progress over time. If changing your body shape is your goal, consistency and positivity in running can get you there.
How can I overcome the fear of being judged while running?
Focus on your own goals and progress rather than worrying about others’ opinions. Most people are focused on themselves, not you. Running with a friend or in a supportive group instead of solo can help alleviate the fear of judgement.
How can I manage the physical discomfort associated with running?
Accept that some discomfort is normal as your body adapts to running. Ensure you have a proper warm-up and cool-down routine, and invest in good running shoes. Listen to your body, rest when needed, and remember to allow at least a full day in-between workouts for proper recovery. If pain persists, consult a medical professional.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
