How do people deal with the above??
I have completed the C25K twice on a treadmill. I have been running for just short of 2.5 years. I do 5/6km three times a week, religiously. For the last three weeks have been running outside, however, the anxiety beforehand to get myself out the door is disabling. I can literally feel like crying before I get out. I spend an hour procrastinating and telling myself I can do this. Does anyone else feel like this and if so, how do they cope with the negativity?
Can I ask where your anxiety centres itself - is it around completing the run, or is it about running outside in public? Or a combination of both?
Hi AndrewFoot84, it is definitely about running outside. The run itself doesn’t worry me. If I am finding it hard, I can easily tell myself that I’ve run that distance before and that feeling of difficulty will pass, just concentrate on my breathing, put one foot in front of the other and just carry on.
Thank you for your words.
Yes, I too have sped up when going past people walking, only to lose my pace. I don’t know if I worry more about walkers or runners, thinking ‘aah bless her trying to have a go’. I still don’t see myself as a runner, merely someone who ‘sort of’ runs, if that makes sense.
It does make sense, I'm the same in many ways. I sometimes wonder if any of us see ourselves as proper runners! But if you're running, you're a runner; if they aren't running, you're a better runner than them. If they are running, then you can absolutely guarantee they were once where you are and understand how difficult starting out can be.
Funnily enough, two runners past me this morning. One, a chap, smiled and waved, the other, a lady past in a blur she seemed that fast! I immediately thought, gosh she must think I am slow but then replaced that thought with, she must understand how I feel as she was a newbie once.
I will sometimes have the gremlins telling me You don't need to run this morning or why don't you take another rest day !I find running first thing in the morning helps get me out of the door !
You may find this Is FAQ post of interest.
healthunlocked.com/couchto5...
Thank you. I have read the post before but will definitely again to refocus my line of thinking.
Ha, if you get out the door you are doing brilliantly, the couch gremlins have got a hold on me at the moment, I plan to run every day and just stay out, so give yourself a break, and you don’t have to go far, just say to yourself 10 minutes is better than nothing and go, if you are ok when our you can go linger, if you aren’t enjoying it you can go home again, I’ve done that in the past and had some of my best runsHave fun good luck
Thank you WillowandSola, once I am past the door, I am normally ok. Just this morning, was particularly bad because it affected my breathing. I shall try and lessen the period of procrastination each time so it’s less time being negative and try to think positive. Our heads are our own worst enemies at time. A sense of equilibrium is really worth it’s weight in gold. Thank you once again for your encouragement.
I guess you could always dress in your running clothes then take the rubbish out, once out there you might as well keep going, but I can’t imagine how hard it is to get out, hopefully it’ll get better with time
I'm sorry you're experiencing this YorkieRunner . AndrewFoot84 is exactly right though about the "proper runners" thing. Also, when you first started C25K, would you have told someone who was running as far and as often as you do that they weren't a proper runner? I doubt it!
Tbh the vast majority of people out there will be too wrapped up in themselves even to notice you, let alone be sufficiently interested to think about how you're running. If you want people to be aware of your presence, then why not smile and greet them as you run by?
It might also help if you visualise yourself running confidently and happily outside, not caring about anyone else's opinions. Easier said than done, I know, but building up pictures like that can help minimise negative thinking.
One final thought: you say you run 5-6k three times a week religiously. That's brilliant if that suits you. However, is there any chance it's turning into an additional pressure, especially in the context of outside running? (Thoughts like"If I don't go out and do this then it'll all come crashing down so I have to do it but I can't do it!") If so, why not change things? You could do two shorter runs and a longer run, which would give you a fresh approach and might also benefit your running.
You can run outside, you just need to find the best way to do it!
Thank you for taking the time and trouble to answer.
The idea of saying someone is not a runner when they run 3 times a week is a bit nonsensical really. For me personally, I think it is tied up with the actual speed of running.
This evening when taking a friend to a hospital appointment, we drove past a group of runners, my friend said ‘oh they are jogging, not running aren’t they??’. I said no, they are running. If both feet are off the ground and they are propelling themselves forward, they are running, it’s that simple. I, in my humble opinion, think there is a general misconception with some people who think that there are joggers, and people who are literally sprinting along that earn themselves the title of ‘runners’. Therefore, the former aren’t seriously partaking in running.
Luckily, I don’t see the running as a pressure. I can’t imagine not running. As hard as it is to get out the door sometimes, the positive feeling and benefits of running, far outweigh any negative emotions thankfully.
I'm glad you're not experiencing the actual running as pressure YorkieRunner 😀
Totally agree with you re some people's misconceptions about jogging/running, not least because speed doesn't much interest me. Actually very few of the things that many runners seem to enjoy are my cup of tea - I don't like events, races, coached runs, training, and more!
I admire you though managing to do so much on a treadmill. I've never run on one in my life, and can't imagine that I'd continue running if it were my only option.
Wishing you joy in outdoor running!
Thank you Cmoi x
Hi YorkieRunner, you are definitely a runner and I completely second everything everyone has already said here! At the start of my running journey I was convinced that everyone was looking at me when I was running, and that made me feel a bit anxious about going out. I tried going out at different times of the day, which helped me find that I prefer morning runs (because it’s lovely in the morning, not just because there a fewer people about) but I also found that wearing a cap made me feel much more confident. I pull my cap down and off I go! I’m pretty sure that no one even bats an eyelid when I go trotting past but having my hat on makes me feel like I’m armoured up.
Do you have a couple of songs you love that might give you a real boost? Maybe listen to one or two as you get ready to leave the house, to get you ready to smash your run! Don’t be too hard on yourself and maybe mixing things up will help tackle your anxieties. You can do it, and good luck as you continue with your running journey 🏃🏻♀️
Hi LouiseA, thank you for replying. Yes, I do wear earphones and have my running tracks on. Yes, I have to listen to certain songs before i go (Come On, by Crazy P atm) which does help. Hopefully, as the days pass, the negative feelings will diminish and I will just enjoy the freedom of running outside.
I feel the same about my cap! I feel like it's my armour too. If my hat is on my head, I'm definitely a runner.
Sorry to hear that it’s a challenge to get outside to run. Firstly, huge congratulations for getting through this consistently and doing the runs.
I don’t have anxiety before a run but the lazy part of my brain does sometimes kick in to try to derail my run. Here are some things that work for me:
1. Fit my runs into my routine. This includes running to or from work and to visit friends. I need to travel the distance and therefore running is my transportation method. That changes it from a run to a necessity as part of my day.
2. Find a beautiful route. I’m fortunate enough to live somewhere where I can get off the roads and onto the trails. That gives me a boost from seeing nature and the changing seasons.
3. Remembering past runs. From seeing a deer up close to runs along the cliffs, I have a bank of lovely memories from the runs off road. If I don’t want to go, I think about all those special moments I would have missed without running. That helps.
4. Knowing that other people who see you out are either in their own zone, lovely and friendly or thinking that they couldn’t do what you’re doing. So they are highly unlikely to be thinking anything negative about you.
I’m not sure if that’s helpful as I understand our situations are very different. I hope things get better but also congratulate yourself on your consistent running habit.
Good morning Vespina, thank you so much for your reply.
I shall certainly try your suggestions and they are are indeed helpful.
I’m planning on doing my first outside run this summer so I’m really interested in any posts regarding this, clothes, shoes, weather etc etc . I’m planning to start with 10- 15 mins and see how I feel that’s if I even get to that as I’m a treadmill runner. Also thought of maybe I will choose a landmark in my area to run to instead of counting time. Wearing a cap sounds good as I like to be in my own little bubble and I will def have my music on.
Suncream - very important!
Yes, definitely.
Hi YorkiRunnerI totally understand what you are saying. I’ve been running for 18 months or so now, however nowhere near as regular as you. I always run outside but I get anxious before every run. It’s totally annoying because, like you, once I’m out of the door I’m ok.
I have no idea what causes it, I don’t give a damn about anyone seeing me or what they think, but it just happens and I so wish it didn’t!
I can make so many excuses not to run , which I frequently do, and have no idea why because that feeling afterwards just can’t be beaten!
Good luck, I really hope it passes for you 😊
Hi Is this anxiety a lockdown legacy? I have found if the sun is shinning and one can run in a park/rural setting the sense of well-being of running becomes addictive and one actually looks forward to the run days.
I would not class myself as a natural runner but the C25K programme is well structured and gives me a purpose. I have found rerunning Wk9 run 3 each running day gets one going.
I felt like you in the beginning, I was quite happy to be inside doing some form of exercise, but the idea of going out was a total different thing, I had it in my head that people would start laughing and then adding gossip, because my husband is well known in the community made things worse, so I would go somewhere no one would see me so I thought, I didn't expect to see runners/walkers so early in the morning where I was going, not as quiet as I had initially thought! My fears did hit reality when someone went to my husband and said ' I saw your wife out early running, gosh she puts me to shame as I'm a proper couch potato' so it just goes to show, all that build up of anxiety is just making you miss out on something you really enjoy!! So chin up, stand high and proud and banish those demons 😈 good luck! 😁
Thank you Holistic-one, as I said, we are our own worst enemies at time. The only good thing is, I don’t ever not get out the door but it is stress of getting out of it. This morning was better, as I gave myself less time time to procrastinate and just get out. Thank you once again.
We are all different but this works for me. I lay my running clothes out well in advance when I am positive about going. When the time comes, I replace any gremlin voices in my head by repeating 'Stop thinking, just do it' over and over again in my head whilst I put my clothes on and go out of the door - once I'm out, I get on with the run and all is well.
You are actually doing the thing which is hardest for me - the running! Good luck!
Go find yourself a good hypnotherapist. Get to the bottom of the anxiety problem. You can't cure it "top down" so to speak. There will be a subconscious reason that is stronger than your consciousness can conquer. Remove that and you should be fine.
My wife had a white-knuckle fear of the dentist. She was age 65. 2 hypno sessions, she was cured. Not bothered by the dentist at all now, it's like going shopping as far as she is concerned. It all stemmed from an bad experience when she was a young child she wasn't aware of though. The therapist "replayed" that scenario with her, but with a pleasant ending. She would never have resolved that herself....sorted. I can't recommend it more.
Reading through the posts it seems you get anxiety about what others will think of you and maybe there are people that question if you are a runner? (I noted there was a conversation about 'jogger versus runner').
I would say that if you've got up off the couch, got into running gear, then you're already motivating yourself as a runner. You can pick apart what running is but to me if I "go for a run" it doesn't matter whether I run, jog, or even walk some of it as long as I am enjoying it then it's a good day.
A little story - I entered a 50km run years ago (I couldn't run that far at the moment!) and was really struggling to run. A guy jogged up beside me as I took to walking and he started chatting. I explained I felt like a bit of a fraud because I wasn't non-stop running so how can I be an "ultra runner". He turned out to be a guy who had completed the Yukon trail only the month previous and said I'd be hard pushed to find any runner who doesn't walk during their runs, in fact it's better for you to self regulate in that way. His name was Mark Hines (turns out he was a biomechanical PhD student). He stayed with me and helped me get across the finishing line. He taught me it's okay to go at your own pace. That's stuck with me all these years.
Now it doesn't bother me what others think (because they likely aren't thinking anything) but when I go for a run I have a start/finish location that is a 5 minute walk away from my front door. On that walk I always feel a bit self conscious but I just remind myself how I'll feel afterwards, it'll be great!
No matter how you run/jog/walk, you are a runner and no one will think any different when they see you out there.
Kudos to you for overcoming your demons.
Good morning Daiwalker, thank you for taking the time to respond.
Thank you so much for the anecdote. Yes, I know what you mean about walking during a run. It somehow makes you feel like you aren’t a ‘runner’ because you’ve had to walk. I think my anxiety is tied around the speed of my run and how it is perceived. I don’t know why, I just need to be less harsh to myself. I can run continuously 5/6km, however, if I’ve had a few days off and my comeback run is hard and I need to walk during it, I don’t consider it a ‘bad’ run, just a foundation run that I had to get out of the way before my next run which I know will be better, if that makes sense.
Luckily, I love the running and the feeling afterwards to not do it. It’s literally, unthinkable to consider running being a part of my life.
Thank you once again.
It's really interesting hearing how people perceive themselves. We all do it don't we. It's a strange human trait. Maybe it's the thing that drives us? Recounting that story earlier I missed out the bit crossing the line. I was so gutted as I'd missed out on completing it within 6hrs. I crossed the line and Mimi Anderson was handing medals out (you should look up her blog, incredible grandma!) She heard me putting myself down as I'd missed out on 6hrs by a few seconds, she reassured me by saying "i don't think anyone is taking 6hrs away from you. You did that in 6hrs, well done". The point being she knew it was the taking part, not the time. After all, who cares but our own internal monologue? Like I say, it's a strange human trait.
I understand this as I suffer with mild anxiety (that wakes me up in the middle of the night) which sometimes hinders my running, I think as you go on running outside and pushing on through the gremlins and not to overthink it and trying not worry about what others think then it will improve.. 😊
Good morning davelinks, thank you for replying. Yes, I have the broken sleep also which can also hinder my running. However, tired I am, I will always run because I don’t like the feeling if I don’t. Luckily the weather we are having atm, is a big push to run outside. Thank you once again.
"Not a proper runner." Tell me what a proper runner is first.
I might have run 26.22km on Monday, but I'm still soundly beaten for time at parkruns by younger folks.
Am I a proper runner? I really don't know. Do I run? Definitely yes. Does that make me a runner? Absolutely.
Are you a runner? Of course you are!
There's no such thing as a "proper" runner. Even the mighty Mo Farrah got beaten by a club runner at the weekend.
Good afternoon nowster, I’ve just looked up the definition - ‘ a runner is someone who runs for sport or pleasure’.
Maybe I should have looked that up before I got myself in such a tizz. Sometimes, we do need to take things back to basics.
As for 26.22km, absolutely amazing!
It was a hard run, but I'm really pleased that the only after effects were the same muscle soreness/tingling that I got when first starting out on C25K. And of course I took a rest day afterwards.
I don't think I'll be a Marathon race runner, but I may end up being one of those people who just goes out and runs for hours on end. It's a subtle but important difference.
We're all different, and what we individually get out of this will be different too.
Yes, you are absolutely right. Everyone’s desire to run and the reasons surrounding it, will be different. I shall be increasing my runs this week, I don’t think I’ll be up to your impressive distance anytime soon.
I love running outside but it can take me 4 hours at a weekend to get out the door! This is to great amusement from my family who love it as I find every house job that needs doing! So silly as when I get out I feel okay! I found listening to a crime book or a funny podcast helps as I concentrate on listening!
Good evening Feeling_Runderful, I know what you mean about chores. I have to check myself and think why on Earth am I doing that, when it will be here when I get back??🤣🤣. I’ve tried podcasts but I need music with a certain beat to get my energy levels going. I do love a good crime book though when not running.
With the being overtaken by other runners thing, I always assume that slower runners, compared to others, not me! Are running a longer distance, so every time I'm overtaken I lime to think they assume I'm running a marathon 🙂. Give yourself the kindness you give to others, you are a runner and just by doing that you're a better runner than most of the population
Good afternoon SewIRan, thank you for replying. Yes, that’s a very good thought to have, I’ll bear that in mind. Unfortunately, we are our own worst enemies at time and definitely need to be a little kinder to ourselves. Thank you once again x
Well of course you're a runner - but you know that, really. The anxiety is another thing. The idea of seeing a hypnotherapist is a good one I think, if that appeals to you. I felt anxious the first few times I went out on my own when I started c25k. I joined a running group to do it, and it took me months to get up the courage to join it. It turned out that running with the group was fine but the homework runs on my own - 😬 - I got out of the door by setting an alarm for my running days, then getting up, into my running gear - already laid out on the chair - downstairs, drink of water, out the door. I added some dynamic stretches in the hall before I go out of the door after a few weeks, but that's essentially it.
People who can run faster than you are experienced enough to recognise that you are a proper runner. There's a lot of mutual respect between runners of all levels - if you're out there doing it, that's all that matters. People who don't know the difference between running and jogging- meh, who cares!
I have never run on a treadmill, they scare me - and I won't take the car through a carwash either 🫣
Good morning grumpyoldgirl, thanks for replying and thanks for the chortle 🤣. I’ve just come back from this morning’s run. I still feel ‘jittery’ before I go but am trying to cut down my before I get out the door time. I told myself this morning, I am doing it for myself, no one else, it sorts my head out, it’s a good example to my grand daughter and it keeps me fit. Every runner/walker I passed this morning, I held my head up and smiled and said good morning. Baby steps but I will get there.
With reference to running at the beginning, yes that’s why I didn’t run with a group because I didn’t with the pressure of then having to do it on my own. The treadmill has been good for me as it has got my fitness levels up. I can do 5/6k continuously and have done for a while, so the actual running is ok for me. However, when I first run outside, it did feel like a different discipline due to the hardness of the road surface but I am getting used to that, plus my pace is the same as on the running machine. Each week, I am seeing an improvement in my times, although that isn’t a priority whatsoever.
As for the car wash, i know what you mean there also! X
Like you say, baby steps. It just gets easier as it becomes more part of your normal everyday. I can see the benefit of a treadmill - I would have started running sooner if I'd had one! I went for a gait analysis and the guy mentioned treadmill - took one look at my face and said, well if you never use one there's no point in doing it now because your running style is different on one anyway - he was trying to make me feel better but it's probably true, and part of why running outside takes more getting used to in your case. You are having to learn a new style of runnning. (I had to run up and down inside the shop instead😂)Oh and thanks for using the word "chortle" it's one of my favourites 😀
My running machine is in my summerhouse, so I used it 3/4 times a week consistently. Obviously if it was snowing or raining, I could still run. Ever since I’ve been running outside the weather has been glorious, which is a big help also. Someone on here told me to visualise running outside somewhere nice before I go outside, which does help. The challenge will be when the weather changes but I am not worrying about that. As I need to run, I am hoping a little rain won’t put me off!
Yes, we all need a chortle, at least once a day better still a good ‘belly laugh’ 🤣
A little rain in summer can actually be very pleasant.
Hi! First of all I’m so sorry you have to battle with your anxiety right before every run but also super well done for still doing it. Like you I feel some sort of anxiety beforehand mainly because I’ve been at home all day it helps me if I do it right after a social activity or after work. But… I guess it depends what’s actually making you anxious. Happy to talk more about it. Maybe we both find ways. 
Good evening YokMcr, thank you for replying. Sorry to hear you also experience anxiety. I have good and bad days with it. It helps if I give myself less time to get ready and try and get out as quick as possible. Hopefully, as the weeks pass it will get easier. Today, wasn’t too bad. I utilised a few coping mechanisms and smile and said good morning to every runner I passed today. If I can make outside as enjoyable as possible, hopefully, the anxiety beforehand will subside.
Hi yorkieRunner I’m much the same! However I change into my running gear grumbling to myself and then when I finish my run I’m so pleased with myself! I’m slow but the sense of achievement after is greater than the grumbling !!! Wishing you all the best!
Thoughts before, during and after a run.
Breakfast before a run?
Stretches. Before or after running?
Is it harmful to run before breakfast?
Run before night shift?
