Running can be a transformative experience for both the body and mind, both physically and mentally. But for many beginners, the idea of putting on running shoes and hitting the pavement can also come with feelings of anxiety. Whether you’re worried about your pace, how others might perceive you, or if you’re unsure of where to begin, anxiety can often prevent us from taking that first step.
In Part 2 of our 3-part series on anxiety and running, we’re focusing on the beginner’s journey and offering practical advice to help you push past the anxiety and embrace your new running routine.
It’s completely normal to feel anxious when starting a new activity like running, especially if you’re unfamiliar with it or haven’t done it in a while. Running, in particular, can trigger performance-related anxiety. Concerns like “Am I running too slowly?”, “Am I fit enough to start running?”, “Is running for me?” or “Will people be judging me?” are common, but remember that everyone starts somewhere.
Anxiety in running can also stem from self-imposed pressure to perform at a certain level. The key to overcoming this anxiety is understanding that running is not about perfection; it’s about progress. As a beginner, your focus should be on setting achievable goals and enjoying the journey.
The road to becoming a seasoned runner begins with small, manageable steps. If you’re feeling overwhelmed by the thought of running a 5K or even a mile, start with a brisk walk or a gentle jog. This approach allows your body to adapt gradually while keeping the anxiety at bay.
One of the best ways to tackle anxiety is by establishing a running routine. Having a plan in place helps alleviate the stress of uncertainty, and over time, as your body grows accustomed to the routine, the anxiety will lessen. Whether it’s running every other day or setting a specific time each morning, consistency is key.
Here’s a simple beginner plan:
- Week 1-2: Walk for 5 minutes to warm up, then alternate between jogging for 30 seconds and walking for 90 seconds. Repeat for 20 minutes.
- Week 3-4: Walk for 5 minutes, then alternate between jogging for 1 minute and walking for 1 minute. Repeat for 25 minutes.
- Week 5-6: Walk for 5 minutes, then jog for 2-3 minutes with 1 minute of walking in between. Repeat for 30 minutes.
As you increase your running intervals, you’ll start to feel more comfortable. The goal isn’t to push yourself too hard, but rather to gradually increase your stamina.
Anxiety often stems from negative thoughts and negative self-doubts that spiral into feelings of inadequacy. It’s easy to doubt yourself and wonder if you’re “doing it right.” But self-doubt only adds unnecessary stress. To combat this, practice positive self-talk.
Every time you step outside to run, remind yourself of your intention: to get stronger, to push your limits, and to embrace the journey. It might sound cliché, but affirmations such as “I am capable” or “Every step brings me closer to my goal” can truly help shift your mind set and reduce anxiety.
For beginners, it’s important to remember that running isn’t a race. Anxiety can often stem from the pressure to run fast or keep up with others, but every runner has their own unique pace. Slow and steady is perfectly fine! Embrace your personal journey and focus on consistency, not speed. Over time, as you build endurance, your speed will improve naturally.
If the thought of running alone causes anxiety, consider joining a running group or finding a running buddy. Many local running clubs offer programs specifically designed for beginners, creating a supportive environment where everyone can share their struggles and victories. Having a community to lean on can reduce feelings of isolation and boost your confidence.
Alternatively, if you prefer solo runs, consider bringing along a podcast or some energizing music to keep your mind engaged and distracted from any nervous thoughts.
As a beginner, it’s easy to focus on what you haven’t accomplished yet. However, every step counts. Celebrate each milestone, whether it’s completing your first 5-minute jog or running a full mile without stopping. These small victories build momentum and gradually reduce anxiety as you realize how far you’ve come.
Remember that the journey of running is about progress, not perfection. It’s perfectly okay to have days where you feel anxious or struggle with your run. The important thing is to keep going.
Hints and Tips for beginners:
Whether you’re doing your first half marathon or a full marathon,
- Do not aim for an unrealistic time – be realistic, you are not Usain Bolt. Rome wasn’t built in a day
- Start running before you register for your place. At least 4 – 6 months, would be my personal recommendation.
- Get the feeling of comfortable running shoes that’ll supply support for your heels
- Start at a soft easy pace for your first couple runs and begin to aim for longer period of runs before increasing the running pace.
- Start weight lifting – if you haven’t started yet. This will be extremely important to muscular endurance and also improves your lung capacity as well as cardiovascular exercises, when your aiming for an endurance based lifting program. This is considered high rep volume which will help with shaping and toning of your muscles but also lets you train at a safe way.
- Weight lifting will help develop – lean muscle mass, muscle toning, strengthening ligaments and bone density – avoiding osteoporosis – particularly in the joints.
- Leg day training will help with improving stronger, hips, glutes, hamstrings and quads. Aiming for a mixture of high rep volume training and strength (heavy weight) training will improve longer runs, with stronger legs and allows for quick explosiveness.
- CrossFit and functional training is excellent for conditioning of the body. Hill runs are great for conditioning the legs and hips and burning fat from the core faster.
- Don’t be too strict in your diet – eat as well as you can – if you’re an extremely active person taking part in the marathon and your doubling up on your training, get them calories in. if you’re a newbie or a rookie to running and working out increase 500kcals every 2 weeks or so providing your lifestyle, your activities and your activity of your job. Don’t be shy of having a sweet tooth.
- Hydration – absolutely vital to stay hydrated especially if your lifestyle is mid – extremely active and on top of that you’re prepping for your first ever marathon. Try and aim for an additional 1 litre to 1.5 litres
Day of the marathon
Congratulations you are going to the marathon, once you turn up as you’re at the starting line you are half way there. It will be difficult to come prepared but just make sure you are carbed up and ready to go with your gels, your water and your music.
Key points for the day of the marathon:
- Hydrate as much as you can at least 48 – 72 hours before race day.
- Started carb loading at least 48 hours before race day. Always try and get pasta, rice, bananas, and even your gels. Be careful when picking your gels as they may have some reaction to your stomach, give yourself at least 3-4 months on trying different gels. Some are jelly like texture and others are liquid based, try going with good brands.
- Baby jellies, haribos, random would be the best source to use if you are running low or if you don’t use gels, pack a banana or 2 as well.
- Don’t start too early by sprinting out of the blocks – the most common mistake. Ease into your running pace – if you’re in wave 1, drop to wave 4. This will be daunting with the experience and semi-professional runners in wave 1, where wave 4 you can go your own pace
Anxiety creeping in?
Your mind will be all over the place, your breathing will be heavy, you’ll sweat before you start running. The best thing to do if you have hit the anxiety wall already is this:
- Focus on your breathing: eyes closed, breath in through your nose 5 secs in, breath out through your mouth 5 secs out. Repeat for 5 times or until you are feeling better
- Listen to your body and just know that you have prepped as much as you can and that you have made it to the starting line. your game plan may get thrown out the window and you start to panic. Don’t, have a backup plan and just feel what your body is feeling.
- Listen to what makes you comfortable – playlist should be fun, highly energetic and amazing to sing along to during the race. Ben Lionel Scott is the greatest motivation playlist to listen to and to get you pumped up.
- Feel the atmosphere, feel the energy that the people are brining. Let the energy absorb into your mind and into your skin. When you feel the energy, you’re ready. Game on
Anxiety in running is a common experience, especially for beginners. However, it doesn’t have to be an obstacle that keeps you from pursuing this incredible journey. By starting small, creating a consistent routine, focusing on positive self-talk, and remembering that it’s not about speed, you can push through the anxiety and embrace the joy of running.
So, lace up those shoes, step outside, and take it one step at a time. Your journey starts here, and with every run, you’re becoming stronger, more confident, and more at peace with yourself.
