Anxiety and running

[AliceInThePalace]

I've not left the house for 2 weeks because of lockdown, even though we are allowed outside for excersise. I see so many people out walking the dog, running etc. And this just makes me more nervous 😂 I've never properly run in my life and I don't need the extra witnesses to no doubt a messy first attempt 😶 anyone with anxiety got tips?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your intention.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Anxiety about going for your first run is almost universal, but don't let it stop you because honestly, nobody is going to notice you.

I think everybody on this forum will agree that running is keeping us sane in this unusual time.

I run first thing in the morning and see very few if any people.

You can do this

Enjoy your journey.

[cat365 Graduate in reply to IannodaTruffe]

Sorry for going off on a tangent, but I can never work out running first thing in the morning. Do you have your breakfast before you go out (and then wait for an hour?) or do you run on an empty stomach?

[IannodaTruffe Mentor in reply to cat365]

I normally run on an empty stomach.

There is more info on this in the guide to the plan healthunlocked.com/couchto5...

[cat365 Graduate in reply to IannodaTruffe]

Thank you

[KernowFox]

I've just downloaded the app because I thought it may help my anxiety, but I feel so reluctant to go on that first run. Don't have any tips I'm afraid, but you're definitely not alone in feeling like that!💚

[Daroo Graduate in reply to KernowFox]

As I said in the other message, you will benefit soooooo much mentally and physically from starting this programme. It has changed my life.. I’m able to run 30mins now and couldn’t have done 1 min at the start! I do yoga too - On u tube is Yoga With Adriene- she is amazing and starts with a totally beginner level. Yoga helps to keep body flexible and strengthen your muscles and def helps on days I don’t run! Good luck and go do it tomorrow!!!

[FreedomToRun Graduate in reply to KernowFox]

I felt exactly the same. Forced myself to get out there and not to panic about finishing it. Just to start. Well, once I started I just kept going thinking I can do one more 60 second. So I did. Then finished. Off for run 3 now but trying to dodge the rain! Go for it. Oh and I ran round the block because I didn’t want to stray far so that helped knowing I was never far from home.

[Daroo Graduate]

Please give this a try - everyone is so focused on themselves and avoiding the BUG that no one will notice you. This programme will give u a focus and reason to get out of the house. The buzz you get after each run/walk is so worth it. You need fresh air and get out in the land of living. Just keep ur distance and you are safe from catching anything. Keep us updated and just do it 🏃🏽‍♀️🏃🏽‍♀️😁😁😁

[CobbleRunner Graduate]

Give it a go! I think most people think “Good for you!” when they see a runner no matter what stage that runner is at. Running has really helped my head over these past few weeks 👍🏼

[Tasha99 Graduate]

I did C25K mostly at night so no-one could see me. Then I realised that runners are invisible to others. Get out and run. Since I started, I've not needed to be on anxiety meds 😁

[Hidden]

Hi AliceITP I think it will really help your anxiety if you can find a way to get started, like a few people have said early morning is a great time to go to avoid most folks, just when it’s starting to get light so you could try this. Make a appointment with yourself, set a day and time and set out your running gear ready for you to step into as soon as you get up. This trick usually works for me, good luck and let us know how you get on. We’re all gunning for you on this forum so you are not alone. 🤗

[UnfitNoMore Graduate]

You can do this... and it’s great for relieving anxiety.

[pete1212 Graduate]

Hi AlicelnThePalace I suffer from anxiety and depression to so I feel what you are going through I started running in the early morning 6 or 7 and would drive to a place I wouldn’t see people but 5 months on I don’t care I completed c25k and done my first parkrun the other week and today I done 10K hope you can get out and run because it’s helped me happy running 👍

[agirlinwinter Graduate]

I started C25K to help manage depression and anxiety. I felt so self-conscious that I did a lot of the programme in the dark because I didn’t want anyone to see me running.

I’ve found that running has helped massively with depression and anxiety. It helps me cope with stress and I can feel a positive change in mood when I’ve been for a run.

Yes, you may feel self-conscious initially but after a while you stop caring and you realise no one is looking at you.

If you want to do the programme, I can’t recommend it highly enough. I’ve gone from someone who could hardly run for 60 seconds to running for 30 minutes 3 times a week. Go for it! 👍

[Allbarron Graduate]

Hi AliceInThePalace. I'm an older lady slightly overweight and at the start of this very unfit. I started this after struggling with anxiety and depression due to family illness and a stressful job. A few years ago I watched a programme about people with mental health issues as they trained for the London Marathon. It was truly inspirational. As with others here running has really helped. I run early-ish and at the moment see very few people. Like others have said when I do they either don't really see me or are very encouraging. That first run will be you're hardest but "Feel the fear and do it anyway!" You won't regret it! 🏃😁

[Sofalover38 Graduate]

Hi, I initially started my ‘runs’ in the gym on a treadmill. I’d choose a quiet time at the gym and hoped that no one saw me. since the gyms have closed I’ve braved running in the local park. As others have said it’s liberating and adds structure to my day. I really noticed the difference in my wellbeing on the days where I get up and either go for a run or do an online workout- I get so much more done in the rest of the day. On Thursday I had a lazy morning and didn’t do any exercise in the morning and it was definitely the day the lockdown hit me most.

As for running in the park, I haven’t felt judged, those that do acknowledge my presence smile and keep their distance.

So just go for it, you could start by just going out for a walk today, then tomorrow do your first ‘run’ the first week is mainly walking with a few light jogs at your pace thrown in.

[Fors Graduate]

Hi

My suggestion is to go out for some walks early or late when there are fewer people. This will help you find a route to use for jogging. My first routes involved jogging along the same bit of road several times backwards and forwards to avoid a steep hill then as the weeks progressed I managed the hill. Most the the first week is walking and you may find it helpful to repeat this week if you had newer jogged before. You will find your mood improves after a walk and jog.

[Sparkey5000 Graduate]

As everyone has said just do it! Depending on what works best for you.....set a date and don’t allow yourself to miss it (this would have been awful for me at the height of my anxiety issues and would have added stress and anxiety on top of anxiety) or trick yourself.....sneak your trainers on and just go....don’t think....start from your front door . The elation from making a start, not dying from embarrassment (you won’t trust us!) and actually running a bit will propel you to the next run. You can do this.....we’ve got your back x

[23Violets]

Well Alice running will help, start small up your road n back. Get a routine, run say lunch time but on an empty tummy, glass of water about 30 mins before, deep breath head up n enjoy 😍 n remember distraction is a fantastic tool for anxiety x

[Hillybilly8]

I aim to get out before anyone else gets out. I was thinking this morning how lucky I am to not live in a city. I will never again complain how dull and boring my home town is! Good luck.

[Lifluf]

I would say pick your time. Maybe first thing in the morning or right at the end of the day. It's normal to be anxious on your first run. It's a big achievement, that first run. But you can do it. Go slowly, very slowly, concentrate on your breathing and try to relax your shoulders. Good luck and tell us how it goes.

[Cakerunner Graduate]

Hey there AliceInThePalace!! And welcome 😊 I guess all these replies have your answer, I reckon as many people start this for mental health benefits, as do for physical benefits. The great thing is that its helps both, soooooo much!! I can't even tell ya!!🤣🤣

Anyway, what I was going to say is, please try it, in these strange and uncertain times.....I've found so much comfort in running.....and, yes I do feel anxious before I go out....and yes, I give people a massive wide berth if I meet any on the path....one advantage to social distancing is definitely that it's no longer considered rude to avoid other people like the actual plague!!😊 Lace em up, head out, take it very slowly......let us know how you get on...we'll all be here cheering you on!!😊💪🏃‍♀️

[MyOwnCompetition Graduate]

Hi I was anxious about running outside when I first started so I actually started the runs in my garden to get myself more comfortable and then I pushed myself to go outside. If you have a garden maybe try this, but starting this will really help you especially at this hard time it will give you a focus and both the physical and mental benefits will flood in, good luck😊

[EssieD]

Hi - I felt similarly 9 weeks ago so I ran in the evening or early in the morning and I pretty much hardly see anyone else and actually anyone I do see I imagine takes very little interest in me or how I look! It’s so worth it - I felt sick running a minute 9 weeks ago but am ,unbelievably, able to run for 30 minutes comfortably, smiling while I do it! Trust the process - it really does work!

[BeachbodyUnready Graduate]

Hi Alice. I was a sworn anti-runner until I started C25K last summer and felt very self-conscious. As it was good weather I went out early in the morning, put on some music and wore my sunglasses and then I could be in my own running bubble, oblivious to everyone else!! I’ve recently restarted (having struggled with motivation over the winter) and it’s a godsend in these strange times to get 30 minutes to myself, away from the house, children and reality every couple of days 😉 Go for it!

[paulmeister Graduate]

Part of anxiety is worrying about what other people might be thinking and nine times out of ten they aren't thinking anything because they are wrapped up in their own affairs. This perception is holding you back from enjoying yourself so push through it and go for your run, it will do you the world of good both mentally and physically and the better you get the more confident you'll be.

Everyone's saying we should be kind and that's good but let's start by being kinder on ourselves and the rest will follow.

[Jazzyrunner Graduate]

I think nearly all of us felt anxious at starting. But even without coronavirus, nobody really notices, other than other runners who will support you, and people who wish they had the courage to give it a go. And now, everyone’s just thinking about avoiding the virus!

Go on, you CAN do it! 👏🏻👏🏻👏🏻

[Feeling_Runderful Graduate]

Running last year saved me. That’s not an exaggeration. I will leave it to your imagination what I tried to do. I started running and it just gave me something to focus on. Honestly do it. No one will look at you for anything other than admiration! X

[PollensaPal]

I think we all feel anxious/self-conscious when we start (I still do sometimes & I graduated a few weeks ago). But I promise you, once you get out there & get going, you will be absolutely fine. The sense of achievement & those good old endorphins at the end of your run will help you feel so much better! Also getting out in the fresh air is a major bonus & will help your general sense of well-being!

Be brave-remember we are all behind you! I promise you, you won’t regret it!

Let us know how you get on!

[LiisaM Graduate]

Hi, AliceinthePalace, I run on a country road--back and forth in front of neighbors' houses. I felt funny at first--running in front of my neighbors--but here's the thing: I'm out there running and they're in there sitting! A couple of my neighbors are not very healthy and on quite a few meds....

If I see others out, I concentrate on what I need to do; I remind myself that I'm out running for my health and that's more important than what someone thinks of me.

[Treewoman Graduate]

I started in February whilst I was attending a CBT anxiety and depression management course. I have to say doing C2 5k has done more for my mental (as well as physical) wellbeing than I could have imagined. I was anxious when I first started, embarrassed as well, and the weather was awful - all those storms- but I decided to just keep at it. Right now people are far more interested in themselves and it could be a great time to start running. I’m about to start week 9, I never thought I’d get this far / I really really encourage you to give this a try

[Larrykat Graduate]

I felt the same before I started C25K, I just chose to join a running club course, figuring that running with other new runners would make it easier. My 2 other runs I did early in the morning, I figured this would be a time when there would not be witnesses to my inner lobster. What I discovered was I love the social aspect of running with a group, but hated running on my own. Though if you want few to zero witnesses early mornings are great. Don't let insecurity stop you taking up running. If nothing else this current situation demonstrates life can be short so grab every opportunity you can. Also improving your respiratory health can only be a good thing. I hope you get out there and have a go. Good luck

[Hidden]

Try when it darker outside you will feel less conspicuous

[Cantstopmenow Graduate]

Hi AliceInThePalace

I started c25k last April. For me, the most difficult part was actually getting out of the door. I could think of any excuse not to go! Id say, tell the gremlins in your head to shut up. Put a date and time in your diary, get your kit on and go!

The physical and mental benefits are so fantastic. We are all cheering you on. Good luck. 😊

[Anni-mouse]

I’ve found that getting outside and getting a subdued but friendly hello or wave from people out running (or walking!) across the road has made me feel much more ‘normal’ and the endorphins (either from the physical run but also from the sheer good feeling of doing ‘something’) have really helped to ground me on days where the news/circumstances have got me down. Give it a go!

[Irish-John Graduate]

I am still a very slow and ungainly runner despite a few HMs under my belt.

And I still - being human and I hope not TOO arrogant and conceited - sometimes feel a certain inner tension when I get "odd looks" or whatever from the strolling public as I lurch, weave, meander and gasp my ponderous way along.

At times like that I remind myself that I ENJOY my running and that's what counts so I smile and wave and usually get a surprised smile and wave back.

If it's a negative thing - I smile because they haven't got what I have. The fun of running, the fun here, the fun of running events, the fun of putting a bit of bling on the wall etc etc etc.

In other words, sod the miserable narrow minded gits, only ME can stop ME running - not them! So - who is it who gets to make a really important and meaningful decision in that situation?

Yep - YOU are in charge, not any gobby Yahoo who thinks they are

Wishing you many happy miles in your future