Proven Ways to Distract Yourself from Anxiety, Pain, and Boredom When Running Outside

This post may contain affiliate links. Please read our disclosure policy for more information.

 As runners, we want to run outside and not get stared at, experience the joy of running and not feel pain, and run long distances and not get bored and tired. All of which never happens.

Running is the perfect example of how you cannot have your cake and eat it. However, you can reduce the pain, anxiety, and tiredness and have a great run. Let’s see how.

How to Overcome Self-consciousness/Anxiety When Running Outside

When you are self-conscious, you care about the way you appear running. You feel insecure, anxious, and embarrassed running outside.

All beginner runners are guilty of this. I know I was. Do this to overcome the fear of running in public.

  1. Run Comfortably

Ensure you’re comfortable in your running gear and running pace.

If you need more confidence running in skin-tight clothes, find those that are not too tight so your focus will be on the run and not if everyone is staring at your body.

To run comfortably, straighten your back, gaze forward, relax your arms, and take short steps. Continue in that posture until you finish the run. As you look ahead, beware of any bumps, potholes, and other road obstructions.

2. Wear a Cap/Hat

Oh, this one will come through for you, I promise.

You feel anxious running outside because you think people are staring at you and judging you. And I won’t tell you they’re not because maybe they’re.

Good thing you can reduce the anxiety by covering your face with a cap. That way, you’re unrecognizable and can run freely.

3. Don’t Care

How about you don’t give a damn what anyone thinks. Honestly, this is a life hack. As long as you know why you’re running, let that reason be your daily drive to go out and run, no matter how crowded the running trail could be.

Tip Time

When I near a crowd of people on my run and start to get nervous, I remind myself that they might talk about me when I pass, but they will have forgotten about me in the next minute.

4. Cultivate Self-Confidence

Build yourself up by recognizing your victories. Like (this one) saying you want to start running and doing it.

Do you know how many people say they want to start something and don’t? You’re fearless in going for what you want.

Therefore, when out running and you notice yourself having negative thoughts, remember who you are (brave, fearless, and free), focus on it, and keep moving.

5. Run with a Friend or Running Group

Running friends/group

Running with someone is a great distraction from self-consciousness. Knowing you’re not alone and cheering each other on when running gets tough is priceless. Also, time goes by so fast because you’re having fun together.

6. Positive Vibes Only

When you see people staring at you, your first thought could be they’re questioning something. Perhaps your pace or running form. But what if they weren’t?

What if they admire you and wish they were running, too? We will never know why people stare at us when we’re running outside, but we can choose to believe

the positive.

 How to Reduce Pain/Boredom/Fatigue When Running Outside

Pain when running is inevitable. Whether it’s a long or short run, running or jogging, outdoors or indoors, as long as you’re moving, you will experience pain.

But that pain is good because it greatly strengthens your mind and body. Therefore, I’m here not to help you stop the pain (impossible) but to manage it so you can enjoy the run to the end. Okay? Right.

Related: How to Make Running Easier on Your Mind, Lungs and Knees

Here are ways to reduce pain, boredom, and fatigue when running publicly.

  1. Use Self-Motivation

I know you’ve heard this a million times, and it’s because it works.

Self-motivation keeps you moving forward even when you don’t want to. Which is what especially happens with running. When you start getting tired, you don’t want to run anymore.

So, amid that pain, cheer yourself on with affirmations, believe them, and keep moving.

Related: Positive Affirmations to Push You Through a Tough Run

2. Counting Game

Running outside should be fun. If you’re not having fun, then you’re doing it wrong. So, try the counting game to help kill boredom.

Count anything you see in front of you. It could be people, cars, trees, your steps, other runners, or seconds.

1 Mississippi, 2 Mississippi. We’re using Mississippi because the word is long enough to equal an exact second.

Or if you’re Kenyan like me and want to bring it close to home, replace Mississippi with Nairobi. So, get counting until you get to 100 Nairobi or more, depending on the run length.

3. Break Down the Run

Instead of looking at it as one long run, you can break it into small chunks with help from the road targets.

Say, “I will run till I get to that person, billboard, tree, sign, or building.” When you reach, pick another target and reach it, and so on, till you complete the run.

Make it intentional to make running easy and fun, and you will love running in public a lot more.

4. Run Backward and Sideways

Who said that the only proper way to run is forward?

If you’re tired of gazing ahead and using the same muscles, run backwards and sideways, forward again, and continue in turns till the end of your run.

Changing your running form like this can improve your running speed and endurance.

5. Sing/Pray

I know what you’re asking. Why not just wear headphones and listen to music?

From experience, I wouldn’t say listening to music is a good distraction when running outdoors because it prevents you from being vigilant. Why not sing the songs yourself, pray, or recite bible verses? These are great at numbing pain.

I have a couple of motivational songs at my fingertips that push me to run harder every time I start to get in my head.

My favorite is “It’s My Life” by Bon Jovi. There is something superb about running to rock music.

All these distractions require practice for them to work well. So, note them down whenever you go running so you can put them into practice.

Now I’d like to hear from you.

Which one of these tricks do you resonate with the most? Which other would you like me to add to this list? Let me know by leaving a comment below right now.

Read This Next

Pro Tricks to Enjoy a Run Even When it’s Painful and Tiring

How to Get Completely Hooked to Running

How I Run 2km Without Stopping

Clever Mental Tricks to Use on a Tough Run

Self-Sabotaging Habits of Beginner Runners and How to Overcome

7 Comments

  1. An amazing piece here. Thank you for taking your time to put it together and encourage beginner runners like me.

  2. May I simply say what a comfort to discover somebody who genuinely knows what they are talking about over the internet. You actually understand how to bring a problem to light and make it important. More people ought to check this out and understand this side of the story. I cant believe you arent more popular because you surely possess the gift.

Leave a Reply

Your email address will not be published. Required fields are marked *

Disclaimer
The content on The Quiet Runner is aimed to inform, motivate, encourage and not replace medical treatment/findings. It does not constitute legal, professional or medical advice. Please seek professional care if you believe that you might have a condition. Before using this site, Please read our Privacy policy, Terms and Conditions and Affiliate Disclaimer