Starting a running journey often brings up one unwelcome fear: the fear of judgement. For those of us just beginning—or even thinking about starting—a running routine, the anxiety of what others might think can be paralysing. Thoughts like, “I’m too slow,” or “I don’t look like a runner,” or even, “People will think I don’t belong here,” are incredibly common. They’re also very limiting.
At Runners Gateway, we believe running is for everyone, regardless of speed, body type, or experience level. In this post, we’ll dig into why the fear of judgement is so powerful, how to reframe your mindset, and practical steps you can take to overcome these anxieties so you can enjoy running at your own pace. Let’s get past these mental barriers, because running should feel freeing, empowering, and, most of all, entirely yours.
1. Understanding the Fear of Judgement
The fear of judgement isn’t just about running; it’s a deeply ingrained worry that often sneaks into many areas of life. Whether it’s the gym, a public event, or even posting on social media, the fear of others’ opinions can be intimidating. In running, this fear often shows up in thoughts about appearance, speed, or “fitting in.” But here’s the truth: most of these fears are rooted in self-criticism rather than any real judgement from others.
When we assume people are judging us, it’s usually because we’re being overly critical of ourselves. Recognising this is the first step to letting go. Most people, even other runners, are too focused on their own goals to think twice about someone else’s pace, appearance, or skill level. Remind yourself: running is about you, not what anyone else may (or may not) be thinking.
2. Reframe Your Self-Talk
Letting go of the fear of judgement often means adjusting your own inner dialogue. Reframe those self-critical thoughts in a way that’s empowering, not defeating. For instance, if you catch yourself thinking, “I’m too slow,” replace it with, “I’m out here doing it—every step is progress.”
Instead of focusing on what you think others might see as “flaws,” shift your focus to celebrating what your body cando, however small it may feel in the moment. Running is a journey, and each stride, no matter the speed, builds resilience.
Here’s a small exercise: at the end of each run, take a moment to think of one thing you’re proud of, no matter how minor it may seem. Rewiring your inner dialogue takes time, but with practice, these positive thoughts will come naturally.
3. Find the Joy in Running for Yourself
When fear of judgement takes hold, it’s usually because we’re too focused on external validation—thinking that to be “good” at running, we need to be fast, lean, or experienced. The reality is that running has nothing to do with impressing others. Instead, running is a beautiful opportunity to connect with yourself, release stress, and experience the outdoors.
One way to shift your focus is to tune into what you genuinely enjoy about running. Is it the fresh air, the mental clarity, or perhaps the small moments of pride after completing a run? When you identify these small joys, it becomes easier to let go of the need for external approval. Running doesn’t have to look like anyone else’s experience; it should be an expression of what feels right to you.
4. Practical Tips to Run at Your Own Pace Confidently
Let’s break down some practical steps you can take to lessen the fear of judgement and run with confidence at your own pace:
- Choose quieter routes: Starting out on paths that are less busy can help you feel less self-conscious while you gain confidence in your running. Parks, local trails, or early-morning routes are great options.
- Wear comfortable gear: There’s no need for fancy running clothes; wear what feels comfortable and supportive. If you feel good in your gear, you’ll feel more at ease.
- Use headphones to focus: Listening to your favourite music, podcast, or even a guided running app can help you tune out distractions and stay present. Music can help build a rhythm, and listening to a podcast can keep you engaged and less focused on the surroundings.
- Embrace intervals: Walking and running in intervals not only builds endurance but also takes the pressure off maintaining a continuous pace. Use these breaks to catch your breath and regroup, reminding yourself that every bit counts.
- Set your own goals: Instead of focusing on pace or distance compared to others, create goals that are meaningful to you. Maybe you aim to run a certain number of days per week, or add an extra block each time. Personal goals help you stay motivated and grounded in your journey.
5. Remind Yourself: Most People are Supportive
While the fear of judgement can feel overpowering, the truth is that most people, especially other runners, are welcoming and supportive. Runners of all levels have a shared respect for the effort it takes to get moving. In fact, many experienced runners remember exactly how it feels to be a beginner and are often inspired when they see new runners out on the track or trail.
If you do encounter another runner while out, notice their body language. Chances are, they’ll offer a smile, a nod, or simply keep moving, respecting your space and focus. In the running community, there’s an unspoken bond of mutual respect. When you remind yourself that others are likely cheering you on, not criticising, it becomes easier to let go of those anxious thoughts.
6. Build a Supportive Running Community
Sometimes, the best way to conquer fear is to surround yourself with like-minded people. Joining a beginner-friendly running group, either online or in person, can give you a sense of camaraderie. Groups like Runners Gateway are designed for people of all levels, and there’s a special kind of motivation that comes from connecting with others who share similar goals and experiences.
If an in-person group feels daunting, an online community can be equally supportive. Sharing your goals, struggles, and victories with a group of runners who “get it” can be immensely freeing and reassuring. Whether it’s through comments, group chats, or progress updates, a supportive community helps you stay motivated and reminds you that you’re not alone.
Conclusion
The fear of judgement can be a powerful barrier, but it doesn’t have to stop you from enjoying the journey that running offers. Running is not about fitting a certain mould; it’s about taking time for yourself, focusing on your own progress, and recognising your own strength. With a little mindset work, supportive self-talk, and practical steps, you can overcome the fear of judgement and fully embrace running at your own pace.
So, take that first step without hesitation, knowing that this journey is about you. Let go of worries about others’ opinions, and remember: every step forward is a step towards empowerment, confidence, and a healthier, happier you.
