Starting to run can be as daunting as it is exciting, especially when fear and anxiety are holding you back. Whether it’s the fear of failure, anxiety of being judged by others, or a fear of physical discomfort, these feelings are not only common but also entirely normal.
Many people experience these emotions when embarking on any new fitness journey. The good news is that there are effective strategies for overcoming fear and anxiety about starting running. In this post, I will delve into practical tips and techniques to help you overcome these mental barriers, allowing you to begin your running journey with confidence and enthusiasm.
Whether you’re a complete beginner or returning to running after a long break, these insights will empower you to take that first step in your exciting new running journey.
This is the third 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 to run can be intimidating, especially if you’re dealing with fear and anxiety. Whilst these feelings are entirely normal, you don’t have to let them hold you back from getting started.
In this post, I will provide you with some practical tips and strategies to help you overcome these mental barriers and start running with confidence.
Here’s a brief rundown of what you can expect:
- You Don’t Have To Be A Runner To Start Running: Understand that everyone starts somewhere. You don’t need to be able to run fast or far to begin your journey. Start at your own pace, even if it is just walking to begin with, and gradually build up your stamina.
- Focus On The Positives Of Running: Shift your mindset away from any perceived difficulties by focusing on the benefits of running, such as improved health, increased energy levels, and stress relief. Think about your goals and your why’s, and how you’ll feel and look when you achieve them. It’s also important to emphasise the joy and satisfaction that comes with running. Try to cultivate a mindset that views running as an enjoyable activity rather than a chore.
- Build Your Support System: Surround yourself with supportive friends, family, or join a running group. A strong support system provides encouragement, motivation, and accountability, making your running endeavours more enjoyable. It also helps you feel less isolated, as you have supportive people to share your achievements with.
- Practise Running Mindfulness: Incorporate mindfulness techniques to stay present and focused during your runs. Mindfulness practices can help reduce anxiety, improve concentration, and make running a more fulfilling experience.
- Embrace The Journey: Accept that there will be ups and downs along the way. Embrace the entire journey, celebrate your progress, and learn from any setbacks. Every step forward, no matter how small, is a victory.
- Final Thoughts On Overcoming Fear And Anxiety About Starting Running: In this section, I’ll summarise the key points we’ve discussed and encourage you to take that first step with confidence. Overcoming fear and anxiety is a process, but with the insights from this post and perseverance, you can achieve your running goals. Remember, each step forward is progress, and with the right mindset, you can conquer any obstacles on your running journey.
- FAQ’s about overcoming fear and anxiety about starting running.
By addressing these aspects, you can start your running journey with a positive mindset and the tools needed to overcome fear and anxiety.
Read the full post for detailed insights and practical tips to get you started!
Quick Links.
You Don’t Have To Be A Runner To Start Running.
You might think you can’t run because you’re unfit, overweight, feel awkward, or have other concerns.
These perceptions can fill you with fear and anxiety, holding you back. As a coach of beginners, I have seen this many times. The key is how you begin, even if it’s just walking at first. Remember, you don’t need to perform like an experienced runner, and you don’t need to look like an athlete to get started.
One of the best ways to ease fear and anxiety is to deliberately start slowly. Get your mind off performance and focus on the incremental improvement you will begin to experience as you settle into your running routine. Begin with short, manageable distances, and gradually increase as your confidence and stamina build.
Remember to celebrate each small goal you achieve along the way, no matter how small, all these smaller achievements will compound over time to manifest your major goals.
Our free Couch to 5K plan can help you get started. This approach reduces the risk of injury, removes performance anxiety, and makes the process feel more structured, easy to follow, and achievable.
Focus On The Positives Of Running.
Shift your focus to the positive aspects of running. Think about the health benefits, how you’ll look and feel, the stress relief, and the sense of accomplishment you’ll feel as you progress towards your self-improvement goals.
Accept with reassurance that there will be days when you don’t feel like running, when your workout feels unproductive, when you are tired, or you have a few aches and pains; we all feel this way at times. These are all part of the process of getting better.
Sometimes it’s two steps forward and one step back, but remember that you are making progress overall. Understanding this can help alleviate any fear or anxiety of failure you might contemplate, and keep you feeling positive.
What are your goals and reasons for starting running? I’m sure these stem from a realisation that you want to improve some aspect of your life or achieve a significant goal. These desires are positive and inspiring. By concentrating on the results you wish to achieve when you have any feelings of fear or anxiety, you can cultivate a sense of positivity and block out any negative emotions.
Keeping a positive mindset can help you overcome negative thoughts and fears. Remember, running is as much about mental strength as it is about physical endurance, whether you are just starting or training for your first marathon.
Build Your Support System.
Solo running can be challenging for many people, especially when beginning. Feelings of self-consciousness, being in the spotlight, and fear of judgement are all valid reasons that can induce fear and anxiety for new runners. And these feelings can extend to family and friends; what will they think of me, will they think I will never be able to do it, will they expect me to give up, will they support me or discourage me?
So how do we get around any feelings of isolation or the negative pushback we may experience from time to time?
- Run with a friend: Find yourself a running buddy, it may be someone you know who also wants to improve their health and fitness, but is likewise anxious or fearful of doing it alone. Running with a friend is also a lot of fun; chatting, sharing, achieving together, and even celebrating success together with a coffee at your favourite café after a great run.
- Share your journey and plans with like-minded or supportive people: Finding your tribe also means avoiding negativity from others. It’s important to stay true to your goals and your future self, which often involves distancing yourself from those who don’t understand your self-improvement motives, and who might try to dim your vision due to their own insecurities. Instead, share your plans with those who will support and encourage you.
- Join a running group: Consider joining a running group. There are many groups that welcome beginners and cater to runners of all abilities. Running groups can be a lot of fun and a great source of advice and encouragement. They provide incredible support, and the camaraderie from others who actively take care of their health and fitness can be inspiring.
- Find a mentor: A mentor doesn’t necessarily have to be another runner. It could be someone you admire for their positive outlook on life and achievements. A mentor can be invaluable for their positive encouragement, support during tough times, and their understanding of the value of self-improvement and achievement in life.
- Engage a running coach: Fear and anxiety about starting running often stem from uncertainty about how to begin, what to do, and how to create a safe and effective program. This is where a running coach becomes advantageous. A coach can remove any uncertainties and ensure you are on the right path, alleviating stress and doubt. With their support, encouragement, and expertise, a coach can guide you toward achieving your goals successfully.
We want you to overcome any feelings of fear and anxiety about starting running so you can fully experience all the benefits running has to offer and make it an enjoyable part of your lifestyle. Building a supportive group of friends and family offers encouragement, advice, motivation, and support along the way.
Practise Running Mindfulness.
Staying mindful of your thoughts and self-talk is crucial for success in any exercise program. We often don’t realise the impact of our inner dialogue, so it’s important to be aware of what we tell ourselves. When negative thoughts start to take hold, shift your mindset to focus on the positives pole instead.
Let’s look at some examples:
- Negative Thought: ‘I’m too slow; everyone is faster than me.’
- Positive Thought: ‘Every runner starts somewhere. I’m improving with each run and getting stronger every day.’
- Negative Thought: ‘I look awkward and out of shape when I run.’
- Positive Thought: ‘I’m proud of myself for being out here and trying. My form and fitness will improve with time and practice.’
- Negative Thought: ‘I can’t run far; I’ll never be able to run a long distance.’
- Positive Thought: ‘I’m building my endurance gradually. Each step I take brings me closer to my goal.’ This was my story too when I first got back into running, you can definitely improve over time, don’t be in a hurry.
- Negative Thought: ‘I’m always tired after running; maybe I’m just not cut out for this.
- Positive Thought: ‘Feeling tired means I’m challenging my body and will get stronger. Rest and recovery are important parts of this process.’
- Negative Thought: ‘I’m afraid of getting injured; running is too risky.’
- Positive Thought: ‘I will listen to my body, follow a sensible plan and not push myself too hard, I can run safely and enjoy the health benefits it brings.’
Another effective way to stay mindful and positive for both beginners and experienced runners is to use Running Mantras. These are powerful affirmations you can repeat in your mind whenever self-doubt or tough moments arise. You can create your own Running Mantras or use ones that other runners, including elite athletes, rely on to push through challenging times. I have written a very informative article for you on Running Mantras here.
Incorporate mindfulness and running mantras into your routine. Practising mindfulness during your runs can help you calm any fear or anxiety you may be feeling as a new runner, and help you stay present and enjoy the experience rather than worrying about the outcome.
TIP: Before heading out for a run, take a few moments to practice running mindfulness if you are feeling a little anxious. Focus on your breathing, and visualise a calm and successful run. This practice can help you centre your thoughts, reduce fear and anxiety, and set a positive tone for your workout. By deliberately focusing on the positives of the run you are about to enjoy, you can reduce any feeling of anxiousness.
Embrace The Journey.
Accept that along with the excitement of starting any new exercise routine, it can also bring feelings of a little fear and anxiety, these are natural parts of starting something new. These feelings will be temporary, you will become accustomed to the mechanics and techniques of your new routine, and you will progress past them, you just need to stay consistent and committed to your goals.
Embrace the journey, and allow yourself to experience the ups and downs with a positive mindset. Every runner starts somewhere, and each step you take is a step toward a healthier, fitter, more confident you.
It’s also important to accept that not every run will feel successful or like a leap forward. There will be times when you just aren’t feeling it, and your workout may seem less than productive. Progress in running is rarely a straight, upward line; it’s a graph full of bumps and ups and downs. However, even on the bad days, your overall trajectory is upward, moving you closer to your goals.
Don’t focus too much on workouts that didn’t feel the best, it’s the sum of ALL your workouts that’s the important thing to keep in mind.
TIP: Tip: Keep a Running Journal. Maintaining a running journal is incredibly beneficial. Documenting how you feel before and after each workout, especially on days when you didn’t have a good run, can help you identify patterns in your physical and mental states. This awareness can be crucial in understanding what factors might be affecting workouts where you struggle a bit, allowing you to make the necessary preemptive adjustments in the future.
Final Thoughts On Overcoming Fear And Anxiety About Starting Running.
Starting to run is an endeavour that can be as challenging mentally as it is physically, as we have previously mentioned, but overcoming the fear and anxiety that can often come with it is entirely possible. Whether it’s the fear of failure, the anxiety of being judged, or concerns about physical discomfort, these emotions are normal. The key is to acknowledge these feelings and not let them prevent you from starting your running journey.
By embracing the strategies we’ve discussed, you can build the mental strength needed to move past these barriers. Remember, every runner begins somewhere, and every step you take brings you closer to a healthier, fitter, and more confident version of yourself. Progress might not always be linear, but the cumulative effort of all your runs, even the tough ones, will drive you forward.
Stay consistent, remain patient, and focus on the positive aspects of running—whether it’s the joy of being outdoors, the stress relief, or the satisfaction of achieving your health and fitness goals. With the right mindset and support, running can become a rewarding and enjoyable part of your life.
Don’t let fear and anxiety hold you back; once you take that first step, you’ll find that running can be an incredibly rewarding and transformative experience, and something you enjoy doing.
Happy Running
Steve
FAQ’s On Overcoming Fear And Anxiety About Starting Running.
How can I overcome the self-conscious anxiety of not feeling like a ‘real’ runner?
Start by accepting that everyone begins somewhere, and you don’t need to be an experienced runner to start. Begin at your own pace, even if it’s just walking at first. Focus on gradual improvement rather than comparing yourself to others.
Is it normal to feel anxious before every run, even after getting started?
Yes, it’s normal, especially as a beginner. These feelings typically lessen over time as you become more familiar with running. Using pre-run rituals like deep breathing or positive visualisation can help manage this anxiety.
What if I have setbacks or bad runs that increase my anxiety?
Setbacks are a natural part of any fitness journey. Keep a running journal to document how you feel during both good and bad runs. This can help you identify patterns and make adjustments, turning setbacks into learning opportunities.
How can I deal with the fear of being too old to start running?
Many people start running later in life and find it a rewarding experience. Start slowly, listen to your body, focus on gradual progress, and allow your body plenty of rest and recovery time after each run. Consulting with a healthcare professional before starting is a must, and can also help ease any concerns.
What if I’m anxious about running alone?
If running alone feels intimidating, consider running in well-populated areas during daylight hours or finding a running buddy. Running apps and local running groups can also connect you with others who share your schedule and pace.
What if I’m afraid of not enjoying running once I start?
It’s okay if you don’t love running immediately. Give yourself time to adjust, and try different approaches, such as varying your routes, running with music, or incorporating different types of training. The key is to experiment until you find what makes running enjoyable for you. Above all, try not to make running an onerous task by focusing too much on performance and progress, instead, keep the positive aspects and enjoyment of running top of mind.
How do I handle the anxiety of dealing with a competitive mindset?
If you find yourself feeling anxious about competing with others, try focusing on personal goals instead. Remember that running is a personal journey, and as a beginner, the only person you should compete with is yourself. Celebrate your own milestones and progress.
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.
