As human beings, we all experience anxiety from time to time, triggered by stressful situations in relationships, work, and life.
For most runners, anxiety comes from worries of being watched, scrutinized, criticized, and judged by people, or fellow runners, which if not managed, can lead to fear of running outside.
But with a little practice and the right mindset, it is fully manageable.
Here’s how to manage and gradually overcome the fear of running in public.
- Try Running Outside for Only Two Weeks First
This allows your brain to get used to exercising in public without expectations.
Walk if you feel like walking, or keep interchanging between slow runs and walks.
After two weeks, you will have adapted to running outside and no longer feeling uncomfortable about it.
2. Wear Running Clothes You’re Comfortable and Confident in
When going out for a run, the clothes and shoes you wear can have a significant impact on your mindset and self-esteem.
Therefore, always wear clothes that look nice, fit you well, and are comfortable.
3. You are a Runner
Feeling like you’re not a skilled runner could be the reason you’re afraid to run outside.
But listen, you are a runner.
Whether you’re just starting, running slow, running short distances, or running and walking.
That’s exactly what makes you a runner.
4. Run Early in The Morning
Running in the morning before most people are out of the house can help reduce feelings of anxiety and self-consciousness.
This is because you can fully focus on your run without worrying about being watched and judged.
Related Post: How to Wake Up Early for a Morning Run
5. Remind Yourself Why You’re Running
Before going for a run and when out running, constantly remind yourself why you’re running.
Is it to improve fitness, enjoy the outdoors, or get out of your comfort zone?
Keeping your focus on your running goals can help distract you from worrying about what people are thinking.
6. Run in Quiet Areas
Running in peaceful places like quiet parks and trails helps protect and soothe your mind from negative thoughts.
And because they are less crowded, it gradually builds your courage to run in public.
7. Run on Saturdays
Saturday morning is a good time to build confidence to run outdoors because there are fewer people and vehicles.
8. Wear a Cap/Hat
A running cap is a great confidence boost for running outside.
It will keep the sun, wind, and nosy people off your face and help you run comfortably.
9. Run with a friend or Running Group
Running with someone is a great distraction from self-consciousness. It provides a sense of support which makes running in public feel less intimidating.
Related: Active Beginner Running Groups in Kenya You Can Join Anytime
10. Run Races
Running races will expose you to the running community and help you see that contrary to your belief, running is not weird.
It’s normal. And it’s a thing many people do.
Related Post: Annual Trail Running Races in Kenya Supporting a Good Cause
11. Shift Your Mindset
When you see someone staring, it’s human nature to immediately think that they are judging you.
But what if they are not?
What if they are admiring you and thinking, “Oh, I wish I was running too.”
A small shift in perspective can go a long way in helping you love and enjoy running outside.
12. Remember: No One Cares
Nothing will liberate you more than understanding this fact.
Those walkers and passersby you’re worried about will forget you within 30 seconds of seeing you because they have more important things to think about than a certain runner they saw.
So, stop giving them so much power over you.
13. Add Exercise to Your Values
Making exercising regularly one of your values will push you to go out and run even when you don’t feel like running.
This is because values not only guide our actions but also define who we are.
Like praying, family time, or going to church. We hold our values dear to us and live by them.
Related Post: 9 Core Values That Will Make You A Life-long Runner
14. Dare Yourself
According to research, intentionally putting yourself in situations that cause you fear can help you overcome that fear.
Therefore, find some quiet rails and run.
With time, running outdoors will feel easier and more natural.
Now I’d like to hear from you.
Any other tips you would like to add that help build confidence to run in public?
Please share them in the comment section below.
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