I'm embarrassed about running in public

Running is one of the simplest ways to get started on your fitness journey, and one of the most effective for your health and wellbeing. It can be intimidating to get started running because it’s very easy to feel self conscious about getting outside and being a beginner in public, but fear not! Here are a few hints to help you to overcome the initial hurdle of going for your first few runs so that you can move towards greater health, fitness and wellness!

Have a plan

It’s so important, in every element of your training, to have a plan for your own progression. Having a plan will ground your workouts in reality, and means that you don’t have to think too much when you’re tired and potentially demotivated. With running, slow and steady wins the race. You may wish to build up to 20-30 minutes of consecutive running over the course of 6-8 weeks, starting with a 1 minute jog, 1 minute walk pattern. Or, you may want to start with a 30 second jog, 1 minute walk pattern. Then you can gradually build, week by week, adding 30 seconds or 1 minute to each jog interval to maintain a healthy rate of progression. The key thing is to have a plan in place that you can follow, and which accommodates your starting point. You want to sustain your training and commitment, not beat yourself up about not reaching a target that was unrealistic in the first place.

Understand your barriers

Take some time to really sit down and think about what it is that you are fearful of. What’s stopping you? I remember when I first started running, it was simple things – fear that people would see how unfit I had allowed myself to become, not wearing the right gear, being laughed at. It was a difficult process letting myself think about it and understanding what was stopping me from getting started, but once I acknowledged those challenges, I was able to start finding ways to deal with them. The first step to dealing with any challenge is understanding what is making it difficult in the first place. Running is no different! Just be completely truthful with yourself, accept your barriers, and resolve to overcome them, slowly but surely. You’ll be amazed at how empowered you feel when you go ahead and go for your run despite all of the challenges that you face. It’s worth the effort!

Zone in on yourself when running 

It’s very easy to become concerned with what other people are thinking of you. It’s a very natural, human thing to do! We all do it, but when that concern stops you from doing something that is good for you, it’s time to shift your focus. When you’re running, zone in on yourself and your technique and form, as well as your breathing and mental processes. There is plenty to think about to make sure that you’re performing your runs with good technique, leaving little room for you to concern yourself with what anyone else is thinking of you! Consider your positioning – are you holding yourself upright? Are you using your feet in a heel / toe pattern? Are your shoulders nice and relaxed? There are so many things to think about that if you focus in on your own technique, you won’t notice that there’s anyone else around!

Comfort first

Exercise, like most things, is easier when you’re comfortable with what you’re wearing. It’s very easy to get caught up in anxieties about what you should be wearing to train because there is a whole area of fashion dedicated to snazzy fitness gear, but there isn’t any need to over complicate it. For running, you just need a good pair of supportive trainers that fit you properly, and a pair of jogging bottoms and top. In extreme heat, it’s a good idea to wear cooler clothing, no heavy fabrics, and in the cold, a good pair of running gloves and a hat will help you to conserve body heat in the early stages of your runs. All in all, it’s very simple. Wear something comfortable, that you are happy to get muddy or sweaty in, and that allows plenty of room for movement. That’s about it!

Finally, ladies, a supportive sports bra is essential. It makes a huge difference to how you feel doing any kind of impact exercise when you invest in one!

Be proud of yourself for showing up

We live in a very results oriented world. Little regard is given to the simple things; the joy of simply doing something, the pride of following through on a plan, the invigoration in our bodies after some simple exercise. Let yourself be proud every time you take the plunge and take yourself out for a run. When your resolve becomes shaky, remind yourself that you are going to keep showing up, and let yourself feel justifiably proud for following through on your plan to get running. You’ll soon start to feel the benefits of those regular runs, and it won’t be long before you’re encouraging your friends and family to join you!

Now, get those trainers on and get out for that run you've been planning! Enjoy!