Starting a running as your ticket to improved health, fitness and realising your self-improvement goals, isn’t just about physical readiness; mental preparation for beginner runners also plays a crucial role in ensuring long-term success and enjoyment.
Quite often, as beginners, we are unsure if running is the right way to tackle our health and fitness challenges, how to go about it, or whether we are even capable of doing it. With all these uncertainties, it’s important to prepare yourself mentally, and set yourself up for a strong start on your journey to improved health and fitness.
Let’s dive into the strategies you can use to get your mind ready, and how it is just as important as preparing your body.
This is the second 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 a running journey is not just about physical readiness; mental preparation is equally important.
Here’s a quick overview of why mental preparation for beginner runners matters, and how to get started:
- Building a Positive Mindset:
- Embrace the Challenge: Understand that starting running can initially involve some physical discomfort. There may be a few aches and pains along the way, but it’s just your body adjusting to your new exercise routine, this is completely normal. View it as a sign of progress rather than a daunting prospect.
- Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself that each step forward is progress. Don’t let negative thoughts dampen your enthusiasm or diminish your excitement for your new running routine.
- Developing Mental Resilience:
- Consistency is Key: Accept that there will be challenging times. Your resolve to push through these moments defines your journey. In tough times, focus on your goals to give you the strength to push through. Remember, your goals are worthwhile and overcoming the occasional struggle will make the journey even more rewarding.
- Patience and Perseverance: Improvements in health and fitness take time. Cultivate patience and trust the process. Just as an Olympian may take years to reach the starting block, conquering your goals will also take time. However, the journey and the ultimate success make the effort incredibly empowering.
- Visualising Success:
- Set Clear Goals: Define what success looks like for you and break down big goals into smaller, manageable chunks. Celebrating each small achievement along the way builds a sense of self-satisfaction and enhances the enjoyment of your running journey.
- Mental Imagery: Visualise yourself achieving your goals. Whether it’s receiving your race medal, feeling vibrant and energetic, or reaching your weight goal, imagining how you’ll look and feel can be incredibly motivating. This practice boosts both confidence and inspiration.
- Creating a Supportive Environment:
- Find Your Tribe: Surround yourself with supportive friends and family. If running solo is challenging for you, find a running buddy or join a running group. The camaraderie, running tips, and social engagement can be extremely valuable and make your running experience more enjoyable.
- Seek Guidance: Consider working with a running coach or mentor for personalised advice and accountability. Having someone to ask questions, seek guidance, provide motivation, and keep you accountable can be particularly valuable.
Mental preparation helps you approach running with a positive attitude, resilience, and a clear sense of purpose. It equips you to handle challenges and keeps you motivated, making your running journey enjoyable and sustainable.
Read the full post as I provide you with more detailed insights and practical tips to help you build your mental strength and start running strong!
Quick Links.
Building a Positive Mindset for Beginner Runners.
Embrace the Challenge: Starting running often involves challenges as your body adjusts to the new exercise routine, and you might experience some aches and pains along the way.
Acknowledging this from the start prepares you for potential struggles ahead.
While starting running may seem intimidating at first, it’s crucial to view your running as an exciting journey rather than a daunting task. Embrace the challenges as opportunities to grow and develop.
Positive Self-Talk: Be mindful of your self-talk. A less than successful workout doesn’t mean it wasn’t worthwhile. Don’t beat yourself up when things don’t go as planned.
Instead, learn from the experience, let it go, and move on. Replace negative thoughts with positive affirmations, reminding yourself that you’re capable and are making progress, even as an absolute beginner. A positive mindset helps you enjoy your running and keeps your motivation high.
If you would like to know more about the power of running mantras and positive affirmations, I have written an article about this here.
Developing Mental Resilience as a New Runner.
Consistency is Key: As I mentioned before, there will be times when starting, and continuing, your running journey may feel like an insurmountable challenge.
It is perfectly normal to feel like this sometimes, the trick is to be able to accept and know that there will be times like this, but it doesn’t define you.
What defines you is your resolve to push through, continue with consistency, and reap all the rewards running has to offer. Pushing through the tough times gives you an incredible sense of achievement and self-confidence.
Patience and Perseverance: Achieving your self-improvement goals takes time.
Improvements to your health and fitness aren’t always immediately visible; for example, you can’t physically see the fitness progress in your cardiovascular system. When I first started back running in my late forties, it took weeks before I could even run around the block, and many more months before my body began to become accustomed to the physicality of running.
However, these improvements are happening with each step. It’s important to cultivate patience and perseverance, keeping in mind that progress is happening, and sometimes it’s not immediately obvious.
Being in too much of a hurry can lead to discouragement if you feel your progress is too slow, this can lead to prematurely giving up. I always encourage people to view their running as a lifestyle, not just an exercise routine for the here and now, viewing it this way defines who you are and sets you up for a lifetime of health and fitness.
TIP: Focus on the Joy of Running: Instead of fixating on performance or results, try to focus on the simple joy of running. Enjoy the fresh air, the rhythm of your footsteps, and the feeling of freedom it brings. Embrace the process and the positive emotions it evokes. This mindset can help you stay positive and motivated, making running a rewarding and enjoyable part of your life.
Visualising Success as a Runner.
Set Clear Goals: Define what success looks like for you. Whether it’s running a specific distance, improving your health and fitness, achieving a goal weight, or simply enjoying the benefits of a fitness routine.
Break big goals down into smaller, manageable chunks, such as monthly or weekly targets. Achieving and celebrating these small goals keeps your motivation high.
Sometimes, a large overarching goal can feel unachievable, and progress might not be fast enough to maintain your enthusiasm. I have a bit more to say on defining your goals and your why’s to help you here.
Mental Imagery: Visualise yourself achieving your goals to boost your confidence and motivation, making your aspirations feel more attainable. Focus on how you’ll feel, what you’ll look like, and who you’ll be when you reach your goals.
Picture yourself crossing the finish line of your first Parkrun, effortlessly cruising along your favourite beach, or just feeling healthy and vital. Whatever your aspirations, creating a vivid image in your mind and keeping it as your focus can be incredibly helpful.
Another helpful tip is to create your personal Vision Board and locating it in a prominent place in your home or work as a visual reminder of your progress towards your goals. To create a running Vision Board, check out my article here.
Define what success looks like for you, and keep that image top of mind as you progress, to help you push through when you need that extra boost.
Creating a Supportive Environment for Beginner Runners.
Find Your Tribe: Surround yourself with supportive people, whether it’s friends, family, or a running group. Their encouragement can be invaluable.
Do you have a friend who wants to start a health and fitness routine by running with you? Look for a running group or club that focuses on beginners or welcomes runners of all abilities. Find your tribe online – there are many online running communities that can be incredibly helpful and can help relieve that isolated feeling.
Seek Guidance: Consider working with a coach or mentor who can provide personalised advice and keep you accountable.
A running group is a great place to find experienced runners who can offer valuable advice to newcomers. Likewise, if you know someone who could act as a mentor, they can also be a fantastic resource for beginners.
Another valuable option is a running coach. Coaches can expertly plan your routine, ensuring you avoid misinformation and help you stay on track. They offer support, help you navigate challenges, and provide guidance when things don’t go as planned. A coach can address your individual struggles and guide you towards your goals.
Final Thoughts on Mental Preparation for Beginner Runners.
Let’s take a look at what this all means for you, as a beginner runner, or even as an experienced runner looking for effective strategies to maintain your running lifestyle for the long-term.
As we have discussed, mental preparation is just as crucial as physical readiness when setting out on your running journey. It plays a major role in ensuring your long-term success and enjoyment. By being aware of, and addressing the common uncertainties new runners often face, and preparing yourself mentally, you can set yourself up for a fulfilling and sustainable running experience.
Building a Positive Mindset, Developing Mental Resilience, Visualising Success, and Creating a Supportive Environment, are just some of the effective strategies we’ve delved into that you can use to get yourself excited, and ready for the rewarding adventure ahead.
Mental preparation for beginner runners helps you approach running with a positive attitude, resilience, and a clear sense of purpose. It equips you to handle inevitable challenges and keeps you motivated, making your running enjoyable and sustainable.
Prioritising mental preparation as a beginner will set you up for success and help you reap the many rewards that running offers … for years ahead.
Happy Running
Steve
FAQ’s on Mental Prep for New Runners.
How can I overcome self-doubt when starting to run?
Overcoming self-doubt involves understanding that all new runners have to start somewhere, even if it is just walking to begin with, and that with consistency you will improve. Replace any negative thoughts with positive actions: set realistic goals, set a consistent routine, celebrate every small achievement along the way, and visualise succeeding in your goal.
What should I do if I feel discouraged by initial physical discomfort?
Understand that initial physical discomfort is normal as your body adjusts to a new exercise routine. Embrace the challenge and view discomfort as a sign of progress. Just as you experience sore muscles when working out at the gym, running can be the same. Focus on the long-term benefits and remind yourself that it gets easier with time and consistency. See a doctor for persistent pain or discomfort.
How can I stay motivated during tough times?
Stay motivated by focusing on your goals and the reasons you started running. Surround yourself with supportive friends, family, or a running community. Mix up your routine to include different types of workouts and locations, such as hills or trails, and visualise how you’ll look and feel when you succeed in your goals. Remember that overcoming tough times builds strength and confidence.
What is the impact of setting non-performance-related goals on mental preparation?
Setting goals that are not solely focused on performance, such as running for stress relief or to enjoy nature, can reduce pressure and increase enjoyment. These types of goals can help you stay motivated and view running as a rewarding part of your lifestyle. Focusing solely on performance metrics can diminish the inherent joy of running.
Can running in nature improve mental preparation for new runners?
Running in nature can reduce stress, boost mood, and enhance mental well-being. The natural environment provides a calming effect, helping you stay focused and motivated, and making your runs more enjoyable and refreshing. The joy of immersing yourself in nature is a fundamental human need, and running in nature can be incredibly inspiring and mentally revitalising.
How can setting a pre-run ritual help with mental preparation?
Establishing a pre-run ritual, such as a specific warm-up routine, listening to a special song, or reciting your favourite running mantra, can signal to your brain that it’s time to run. This ritual can help you transition into the right mindset and reduce pre-run anxiety.
How can I build mental resilience as a beginner runner?
Build mental resilience by accepting that there will be tough times and challenges. Focus on your long-term goals, practice patience and perseverance, and push through difficult moments. Some days you won’t be feeling it, other days you will feel euphoric; this is normal. Each challenge you overcome strengthens your mental toughness and confidence.
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.
