If you’re reading this, chances are you’ve thought about running. Maybe you’ve even bought a pair of running shoes, downloaded a couch-to-5k app, or imagined yourself crossing the finish line at a race. But then, something holds you back. Maybe it’s fear. Fear of looking silly, of failing, or of not being “good enough.” Trust me, you’re not alone.
I’ve been there, and I get it. The fear of running as a beginner can be overwhelming. We often convince ourselves we’re too slow, too out of shape, or just not “built” for running. I used to think those same things. But here’s the good news: those fears aren’t facts. They’re just thoughts, and we can change them. Let me show you how to push past that fear and get started.
Understanding the Fear: Where Does It Come From?
First, let’s acknowledge the fear itself. It’s important to understand why it exists so we can face it head-on. There are a few common reasons people fear running when they’re just starting out:
- Fear of judgement: We worry about what others will think. Will people laugh at how slow we are? Will they judge us for being out of breath after just a minute?
- Fear of failure: This is a big one. What if we set a goal and can’t achieve it? What if we have to walk when we thought we could run the whole way?
- Fear of discomfort: Running, especially in the beginning, can be physically hard. We might fear the physical discomfort—like our lungs burning or our legs aching—and let that stop us before we even try.
- Fear of injury: If you’ve heard stories of runners getting hurt or if you’ve experienced injury in the past, this can be a valid concern. You don’t want to hurt yourself, so sometimes, it’s easier to just avoid running altogether.
Now that we’ve named these fears, let’s talk about how to overcome them. You don’t need to be fearless to start running. You just need to take small, manageable steps to build your confidence. And guess what? Every time you do, the fear will get smaller, and you’ll get stronger.
1. Let’s Tackle the Fear of Judgement
This is perhaps the most common fear for beginners. We live in a world where it feels like everyone’s watching and judging us, but let me let you in on a little secret: most people don’t care as much as we think they do. If they notice you at all, they’re likely thinking, “Good for them!” rather than, “What are they doing?”
And if someone does judge you? That says more about them than it does about you.
To overcome this fear, start small and focus on your own journey. Here are a few tips:
- Start where you’re comfortable: This could be in your neighbourhood early in the morning or in a quiet park. Some people even start by running in place in their living room! It doesn’t matter where—what matters is that you’re moving.
- Remember why you’re doing this: Remind yourself that you’re running for you, not for anyone else. You’re not here to impress anyone; you’re here to take care of your body and mind.
- Change the narrative: Instead of thinking, “Everyone’s going to laugh at me,” try saying, “I’m showing up for myself today, and that’s something to be proud of.”
2. Overcoming the Fear of Failure
We often set unrealistic expectations for ourselves and then get discouraged when we don’t meet them. Maybe you thought you’d be able to run a mile, but after 30 seconds, you’re gasping for air. That’s normal! Running is hard at first. But here’s the thing: failure only exists if you give up completely. Every time you lace up your shoes and try, you’re succeeding.
Break it down into small, achievable goals.
Start with a walk-run programme—one that fits your level. This could mean running for 30 seconds, then walking for two minutes, and repeating that for 20 minutes. Over time, those 30-second intervals will turn into 1 minute, then 2 minutes, and so on. Progress is progress, no matter how small it seems at first.
And here’s the best part: no one else is keeping score. You’re in control. So if you have to walk when you thought you’d run, that’s okay. The goal is consistency, not perfection.
Celebrate small victories.
Did you make it out the door today? Amazing! Did you run for 60 seconds without stopping? Fantastic! These are all wins. If you shift your focus from what you “couldn’t” do to what you did do, you’ll feel more motivated to keep going.
3. Facing the Fear of Discomfort
There’s no way around this—running can be uncomfortable, especially when you’re just starting. But discomfort doesn’t have to be scary.
Get comfortable being uncomfortable.
One of the best ways to overcome the fear of discomfort is to remind yourself that it’s temporary. Yes, your lungs might burn or your legs might feel heavy, but that’s just your body adapting. Every time you push through, your body gets a little stronger, and the discomfort will lessen over time.
Start slow and listen to your body. If it’s a burning pain, it’s okay to slow down or take a break. But if it’s just mild discomfort from exertion, recognise that it’s a sign of progress. You’re challenging yourself, and that’s a good thing.
Practice mindfulness while running.
When the discomfort hits, focus on your breath. Inhale deeply through your nose and exhale slowly through your mouth. Notice how your body feels—your feet hitting the ground, the breeze on your face, the rhythm of your breath. Being present in the moment can help you manage discomfort and shift your focus away from any negative thoughts.
4. Managing the Fear of Injury
Fear of injury is a valid concern, especially if you’ve experienced it before. But there are ways to minimise your risk and still enjoy the benefits of running.
Start slow and progress gradually.
The biggest mistake many beginners make is doing too much, too soon. If you haven’t run before, don’t expect to go out and run a 5k on day one. Build up your endurance slowly, and give your body time to adjust.
Warm-up and cool down.
Always start with a gentle warm-up to get your muscles ready for action. This could be a brisk walk or some dynamic stretches. At the end of your run, take time to cool down with some walking and stretching. This helps prevent injury and allows your body to recover properly.
Listen to your body.
It’s important to know the difference between discomfort and pain. If something feels off—like sharp pain in your knees or shins—it’s okay to take a break. Pushing through pain can lead to injury, so rest when needed and consult a professional if the pain persists.
Shifting Your Mindset: You Are a Runner
One of the biggest barriers for beginners is the belief that they’re “not a runner.” We think running is only for the fast, the slim, or the super fit. But that’s not true.
You don’t need to run fast, far, or flawlessly to be a runner. If you run, you’re a runner. It’s as simple as that.
You’re showing up for yourself. You’re putting in the effort. And that’s what makes you a runner, not your speed or distance. So start thinking of yourself as one, and notice how your confidence grows.
Embracing Progress Over Perfection
Remember, the goal isn’t to be perfect; it’s to keep going. There will be days when you don’t feel like running, days when it feels hard, and days when you don’t meet the goals you set. That’s okay. What matters is that you keep showing up for yourself, even when it’s tough.
Connecting with a Community
Finally, don’t be afraid to reach out for support. Running doesn’t have to be a solo journey. Find a community of runners—whether online or in person—who understand what you’re going through. Share your wins and your struggles, and you’ll quickly realise that you’re not alone in your fears. A supportive group can make all the difference when you’re just starting out.
At Runners Gateway, we believe that running is for everyone, no matter your pace, shape, or size. We’re here to support you every step of the way. So lace up, take a deep breath, and remember: every runner starts as a beginner. You’ve got this!
