Overcoming fear of running can be one of the most empowering things you can do for yourself. I know that taking that first step can be paralyzing. If you have these feelings you’re not alone, but we don’t want your fear keep you from going on your first run and improving your health.
The key to overcoming your fear of running is to first recognize where its coming from, then outline a strategy to literally take steps to run.
My dad was a track coach at my school growing up. He would push my sister and I to run. I enjoyed interacting with the other kids, but I was not interested in running. To be honest anything that caused me to sweat in public was out of the question. However, I attempted it to make my dad happy. One day I was racing in practice and tripped and fell in front of everyone. I was so embarrassed! That was the last day of my track and field career. Thankfully, my dad never pushed his girly daughter to go back and I found other interests. Fast forward many years later, after watching a marathon I was inspired to run again.
The fear was still there. The fear of the unknown, the fear of failure, and the fear of embarrassment, all made it hard for me to take that first step. I had to overcome these fears and step out of my comfort zone in order to grow and improve my health and you can too!
In this article, we will explore the fear of running and provide strategies for overcoming it.
What is the Fear of Running?
The fear of running can affect people of all ages and fitness levels. Fear can give you a sense of apprehension or anxiety about running. This may manifest as physical symptoms like sweating, trembling, and rapid heartbeat. There are many reasons why people are afraid to run. Some of the most common include:
1. Fear of Injury
One of the most common reasons people can be afraid to run is the fear of injury. This is called traumatophobia or “injury phobia.” Running is a high-impact activity that puts a lot of stress on the joints and muscles. As a result, it is not uncommon for runners to experience injuries such as shin splints, Achilles tendinitis, and knee pain. For some people, the fear of getting injured is enough to prevent them from even trying to run.
2. Fear of Failure
Another reason people may be afraid to run is the fear of failure or atychiphobia. Many people believe that they are not athletic or fit enough to run. They worry that they will not be able to keep up with others or meet their own expectations. This fear of failure can be paralyzing and may prevent individuals from even attempting to run.
3. Fear of Judgment
Some people may be afraid to run because they fear being embarrassed or being judged by others. The Mayo Clinic calls this social anxiety disorder or social phobia. Some people may worry about what other people will think of their running form, speed, or endurance. This fear of judgment can be especially strong for those who are new to running or who are not yet confident in their abilities.
4. Fear of Discomfort
Running can be physically demanding, and some people may be afraid of the discomfort that comes with it. They may worry about getting out of breath, feeling tired, or experiencing muscle soreness. For some, the fear of discomfort is enough to keep them from trying to run.
5. Fear of the Unknown
Finally, some people may be afraid to run simply because it is unfamiliar to them. They may not know how to get started, what gear they need, or how to pace themselves. This fear of the unknown can be overwhelming and may prevent individuals from taking the first step.
How to overcome the Fear of Running
Fortunately, the fear of running is not insurmountable. With the right mindset and strategies, anyone can overcome their fear and start enjoying the benefits of running. Some effective strategies for overcoming the fear of running include:
1. Start Slow
One of the most important things to remember when starting a running routine is to start slow. It is important to gradually build up your endurance and to give your body time to adjust to the demands of running. This can help prevent injuries and reduce the likelihood of discomfort or fatigue. Start with short, easy runs and gradually increase your distance and intensity over time.
2. Set Realistic Goals
Setting realistic goals is another important strategy for overcoming the fear of running. Instead of focusing on speed or distance, set goals that are achievable and realistic for your current fitness level. This can help build confidence and provide a sense of accomplishment. For example, you may want to set a goal of running for 10 minutes without stopping, or completing a 5k race within a certain time frame.
3. Focus on the Benefits
When you are feeling anxious or afraid about running, it can be helpful to remind yourself of the many benefits that it offers. Running can help boost your mood, reduce stress, and improve your overall health and wellbeing. By focusing on these benefits, you may be able to shift your mindset and feel more motivated to run.
4. Find a Running Buddy
Running with a friend or partner can be a great way to overcome the fear of running. Having someone to run with can provide motivation, support, and accountability. It can also make running more enjoyable and less intimidating. If you don’t have a friend or partner who is interested in running, consider joining a local running group or club.
5. Invest in Good Gear
Investing in good running gear can also help alleviate the fear of running. Having the right shoes, clothing, and accessories can make running more comfortable and enjoyable. Good shoes, for example, can help prevent injuries and reduce discomfort. Comfortable and breathable clothing can also help regulate your body temperature and prevent chafing or irritation. Investing in gear that is designed for running can help you feel more prepared and confident.
6. Practice Mindfulness
Practicing mindfulness is another effective strategy for overcoming the fear of running. Mindfulness involves being present and aware of your thoughts and feelings, without judgment or distraction. By practicing mindfulness while running, you can learn to tune out negative thoughts or fears and focus on the present moment. This can help reduce anxiety and improve your overall running experience.
7. Use Positive Self-Talk
Positive self-talk is a powerful tool for overcoming the fear of running. Instead of focusing on negative thoughts or fears, try to replace them with positive affirmations and encouragement. For example, instead of telling yourself that you are not fit enough to run, try saying something like “I am capable of improving my fitness level with consistent effort”. By using positive self-talk, you can reframe your mindset and build confidence.
8. Celebrate Small Wins
Finally, it is important to celebrate small wins when overcoming the fear of running. Instead of focusing solely on big goals, try to celebrate each small accomplishment along the way. For example, if you are able to run for a few minutes without stopping, celebrate that accomplishment and use it as motivation to keep going. Celebrating small wins can help build confidence and provide a sense of accomplishment, which can be a powerful motivator.
Conclusion
In conclusion, the fear of running can be caused by a variety of factors, including fear of injury, failure, judgment, discomfort, and the unknown. Fortunately, there are many strategies that can be used to overcome this fear and start enjoying the benefits of running. Doing things like starting slow, setting realistic goals, focusing on the benefits, and celebrating small wins are all effective strategies for overcoming the fear of running. By using these strategies, anyone can overcome their fear of running and start enjoying the physical and mental benefits that it offers.
