I was wondering if anyone has had any experience/tips on getting over the fear of running and being judged? I get very nervous when I run as I feel as though people are watching me and judging how unfit I am and as I am only on week 4, I am not yet very good at running. Also being overweight and out of breath all the time doesn’t help. Does anyone have any tips for blocking out the negativity or anything that might help? Thanks
Edit: Thank you everyone for your amazing responses! I know a lot of the negative chatter is going on in my mind but it’s good to hear that other people have had the same struggles and have overcome them to keep running. I managed to do my first outside run after having been in the gym, and I was nervous, but it went great after hearing all the positive responses. Many thanks!
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and touches on the self consciousness that most of us feel when we first start running.
You have reached W4 of C25k, so you are a "better" runner than you were in W1........you know that and we know that.
From here on, if you stick with it, your fitness will improve and you will probably find your self confidence improves.
You are already far fitter than those still sitting on the couch.
You have already achieved more than most people, who cannot run at all.
There is no magic quick fix to fitness or to self confidence , but be proud of what you have achieved already and know that more is to come.
If I see an overweight person running I don't think "He's not very good at running". I think "Good on him, looking after his fitness and future health prospects"
But it doesn't matter what other people think. You are doing this for you and we on this forum will cheer you to the finish line and beyond.
I ran inside for 6 weeks, because I didn’t think something overweight huffing and bright red was acceptable viewing. Then I went outside to run and got over it. One, nobody really cares what you’re doing. Two, new runners just need to focus on what they’re doing. Three, if you’re out of breath then you’re going too fast #embrace the 🐌. Last, I’m still overweight, slow, and red but I feel so good about myself now because I’m still running.
This is something you are doing for you and no one else. I had the same fear at the start - I finally managed to get out of the gym and running outside in week 4 and now I love the freedom of it. I found listening to pod casts helps me to really zone out and enjoy my own little running bubble banishing any fear of being seen.
I’m no small gal and was also quite nervous about beginning to run outside. Here’s what helped me:
Think about yourself pre-couch to 5k
When you saw a runner, what did you think?
For me, it was ALWAYS “could never be me” “wow, I wouldn’t want to be running in X weather” and things along those lines. I ALWAYS assumed that people i saw running were seasoned runners and more fit than me. Regardless of body size, perceived exertion, etc. (that’s if I even noticed them enough to have a thought.)
If that’s what I thought, why assume others are having a different train of thought?
The people who drive or walk by you have NO IDEA that you’re only on week 4 of your running journey. For all they know, you’ve run a marathon and this is just a light training day! They have no idea if your legs are hurting, you’re out of breath, etc. Heck, when people drive by they can’t even really tell if you’re going fast or slow because they’re in a car, so everyone seems slow!
IF they notice you, I assure you they’re not assuming you’re unfit, struggling, etc. Humans are self centered - if they’re having any thoughts about you, they’re likely thinking more about themselves and how they should pick up running, or hate running, or how you’re more fit than them, or whatever.
idk if that is helpful to you, but realizing that to everyone around me I probably looked like just any other runner really helped.
This is a topic that comes up time and time again, so you are definitely not the only one to feel this way! In 3 years of running, I have never had a bad experience. Runners will be supportive and nonrunners will be impressed/jealous. You will also find that running improves your confidence and self-esteem
Most people won’t even notice you believe it or not, and those that do will be friendly - at least that’s what I’ve found. I’m also slow and overweight but I don’t care what people think. You’re doing something that’s good for you, and your confidence will grow. Also, there’s not that many people about at the mo so get out there and get that confidence built before everybody’s back out again 😁
I joined a running group to do c25k,I was terrified but managed the first session. I did the homework runs very early in the morning at a deserted playing field. For week 2 homework runs, I met up with a couple of people from the class, so I wouldn't be on my own. A lady walking past with her toddler stopped and asked us what club were with because she wanted to join, but, she added, "I'm not a runner like you, I'm not sure I can do it". We were speechless! Honestly, if you are out there running, people just assume you are a runner. Because you are one!
Since I started running, I have nothing but respect for anyone I see out there doing it. Other runners get it. And who cares what nonrunners think, you are doing more than they are anyway!
Before I started running I used to see red, sweaty, overweight people out jogging and think how much I admired them and that I could never do that. When I started running I would go out after dark or before 6am. By the time I got to week 9 I could run anywhere even though I knew I looked ridiculous! Once you can run for a bit longer the pride will overtake the self consciousness. Well done so far with your running. Go you!
Back in January, when sat in traffic, I used to see a large lady running, walking then running again. I didn't think "look at the state of her" but rather "good on you love" and silently cheer her on. She actually inspired me to stop differing and start the c25k.
I’ve always run outside as I didn’t want to be in a gym where I could be seen for the whole run! At least outside at my slow pace I’d just be seen for a relatively short time. 2 encounters though - met someone through work who said I’d flashed past her (really!!) and she’d been impressed. Also met a neighbour once near the end of a run that hadn’t gone well and I’d stopped to walk several times. Said I wasn’t doing well and she said - it looks like you’re doing great to me! I’m not overweight but at 65 I wonder if people think I’m old enough to know better than go out running. But I’ve learned not to care. So will you. Good luck.
I am also quite overweight, an ex smoker and I also have asthma. I have found that breathing in through my nose and out through my mouth on the walking part always seems to help. Also, I wear a hoodie with just my sports bra underneath (well, two sports bra’s 😂) and I have found that it makes me more comfortable to run as no one can see my wobbly bits. You’re doing great, keep it up !
I started C25k when I was 19 stone+. I’m also an ex smoker who still has the odd one or 20. I don’t really know what the answers are as we all perceive things differently. I listen to music and try to focus on my breathing. I don’t actually focus on anyone else when I run apart from my running buddy. You’re doing amazing if you have got to week 4. Try not to focus on anything negative. If others see you out running they’re probably thinking I wish I could do that
You should have seen me this morning. Huff and puffing my way round for 20 minutes non-stop. You could have fried an egg on my beetroot face by the end of it.
Hi, I have finished the C25K and have carried on running for 30 minutes each time I go out, for the time being. By the time I get home I am beetroot red too - even after a few months of doing this! I don't have the "in" kit and still don't "feel" like a runner. I am really pleased I have got this far. I have learned, as someone else has stated, that listening to a podcast does really does help you focus on the podcast, rather than what you look like. Also, when you pass another runner, they very often give you a nod or say hello - even from the other side of the road. You may find you are being seen as a runner, whether you feel like it or not! So, why not nod in another runner's direction next time you are out! Enjoy it, it doesn't matter what anyone else thinks, keep going and good luck!
I must confess i do tend to glance at runners when i see one - just a natural reaction.
Sometimes i may know them from parkrun, usually the fleeting glance is forgotten in the next moment. If i see someone who is not your usual build, someone over weight, elderly, disabled, slower than a tortoise, prior to the fleeting glance being forgotten i have a sense of admiration for them and think well done you.
Personally i used to have a slight self consciousness about running outside but that was always when i was in my house prior to going out. Once i was out running my thoughts were purely on my run, the enjoyment, the pain, the agony then came the satisfaction at the end of the run.
I suppose its like many things such as public speaking - the thought is worse than the reality and the more you do it the more natural it becomes.
Remind yourself you are trying to figure out what people are thinking by thinking about what they are thinking - anyway, even if you could succeed at that, you are running for YOU, not for them
Also, getting a tee shirt printed up with something like
"Sahara Desert Death Race Finisher 2010" might help you "vibe off' any negative feelings
If you are a grumpy, cynical, battered old sod like me - if anyone DOES make it obvious they are looking askew at you - just imagine them with collapses lungs down the road while your nice shiny fully inflatable Runners lungs are doing just fine
But basically, and having a background in dealing with some of the worst scum on the planet far too often, over the years I developed an attitude of "Too bad if you are nasty, life will continue regardless".
And, when I run I am far too busy trying to keep my pace etc to focus on "other people" plus the music I listen to effectively drowns any asshattery remarks
You are doing something new, and "new" is always stressful, give it a bit of time and as your proficiency increases so too will your self confidence
None of us here were "Runners" to begin with. If we had been - we would not have felt the need for the programme And I don't know about anyone else, but I would have a hell of a long way to go and a hell of a lot of surgical intervention to LOOK like a sleek buff runner even now with a few HMs under my belt But, I sure as heck am not going to give up something I enjoy so much because of what someone might think
And ever notice that even though people know others dissaprovr of truly bad habits like smoking - it rarely if ever stops the smoker or whatever?
In other words, only YOU can decide who's opinions or "judgements" are truly applicable to you And if you enjoy and want to keep running - why stop?
I’ve just been on my 1st run of Week2. Took me the whole morning to overcome the “monkey mind” / negative inner chatter. Huffed and puffed but I did it and I’m gonna carry on. Rooting for you!
I don’t know about you or anybody else but I don’t look at every person who is walking or running when I’m out and I doubt anybody is really noticing you (I mean that in the nicest possible way 😊) of anything you’ll probably inspire others during these strange times to go out and give it a go, hold your head high you might just help change someone’s life 👍
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