Fight the Fear
What does running mean to you? Fitness? Fun? Or simply out-right fear? Phoebe Doyle’s on a mission to calm your qualms; from anxieties over kit, to nightmares starring nasty injuries.
Running is one of the best cardio exercises there is - fact. This makes it top of the charts when it comes to calorie burning, toning and sending our fitness levels through the roof! What’s more running has a versatility factor that’s virtually un-matched by any other fitness pursuit; it can be done anytime, anyplace. You need minimum gear; strap on a well-fitted sports bra, slide into your leggings, a top, a pair of decent shoes and you’re off! So, what’s the problem? Sheer fear. Really, there’s no need...
The Beginner’s Fears
Does my bum look big in this? We spend our working week in well- cut suits, our social life tightly held in with support pants, yet we’re expected to let it all wobble disconcertingly about in Lycra for a jog? No wonder we’re afraid.
Don’t sweat it…
Personal Trainer Remi Geffroy (reebokclub.co.uk) advises to focus only on your running; “For those feeling self-conscious doing interval training is great because, not only does it increase fitness quickly, but it will also keep you engrossed and not worrying about who is watching. Running isn't about your size and everyone has to start somewhere, so leave the ego and insecurities behind and remember who you are doing it for!
“In terms of what to wear try 'yoga-style' trousers; tighter at the top of the leg and looser 'boot-cut' at the bottom to even out and a compression top with a looser t-shirt over the top.”
Terrifying Treadmill. The only thing that could possibly be more excruciating for a beginner than plodding through their neighbourhood with curtains twitching is, perhaps, heading to the local gym and performing in front of an audience of beefed-up blokes and gorgeously-toned gym bunnies.
Don’t sweat it…
Fitness Expert Ronnie Burgess (happyexercising.co.uk) offers reassurance; “We all envisage a disastrous, humiliating fall off the treadmill; but it rarely happens in reality these days. Most people who enter a gym feel embarrassed at some stage. Always keep this in mind; half the people in the gym are just as self-conscious as you, the other half are self-involved and don’t care what you’re up to.”
The Occasional Runner’s Fears
Motivation hitting rock bottom. You’ve had an exhausting day at the office; trash TV and a glass of Pinot Grigio are calling. Instead you’ve committed to running 3 times a week – will you ever be able to stick to it?
Don’t sweat it…
Ronnie says it’s all about goals and discipline; “we all know we need something to work towards in life. It doesn't matter how many goals we set or whether these goals are big or small; just have a reason to exercise. Stay committed by rewarding yourself every now and again in a healthy way. This will entice you to continue to exercise.”
Scared of the dark. Whether you’re a lark or an owl when it comes to your preferred training time; the winter is, let’s face it, depressingly dark. When you’re determined to keep your good habits up throughout the winter months careful planning is needed.
Don’t sweat it…
“Being seen is the first step to running in the dark safely. Wear light- coloured, high-visibility clothing with 360 degrees of retro-reflective properties”, says Ronnie, adding, “light your path with a hand-held light or headlamp. Doing so will allow you to run more relaxed and with better quality.”
Ronnie also points out the benefits of a ‘running buddy’; “There is safety in numbers and cars will more easily see a group of reflective runners. And don’t forget to run against traffic and avoid busy roads with narrow streets and no pavements.”
Not got enough time. These days, with the juggling act that is our lives, full-speed seems to be the default setting! Making time to run on top of everything else can seem like a daunting assignment.
Don’t’ sweat it…
Personal Trainer Scott Marsh (xceleratefitness.co.uk) points out that if you really want to you’ll make the time; “Like with anything, if you want to do something enough you will find time in your schedule. If you want to run regularly but your life keeps taking over, set an alarm on your phone or schedule it in your diary. That way, two or 3 times a week, your life can work around your run and not vice versa.”
The Experienced Runner’s Fears
No pleasure in pain. Most experienced runners have felt both the psychological and physical impact of injury. The worse kinds of injuries are those which re-occur – setting you back in your training.
Don’t sweat it…
“Injuries as a result of running often build up over time in the form of little niggles” says PT Scott who believes it’s all about catching injuries early, “the major problem is that people ignore these niggles and persist through. Although dedication is commendable, driving yourself to injury is not! Take the time to rest and be sure to include stretching and mobility drills into your routine.”
That nagging doubt. Running can be an emotional rollercoaster; one week you’ve reached your Personal Best – you’re on top of the world! The next you’re worried you’ve peaked never to return. But don’t let the fear of never matching (or smashing!) that ultimate performance get the better of you.
Don’t sweat it…
Scott believes victory is made largely in the mind; “The biggest fear for a serious runner is that of not achieving a new PB. But providing you believe in yourself and your ability, and put in the training you will get there. Say; “I can do it, I can do it”. See what a difference it makes!”
BOX
Case Study
Sarah Ditum is 30 and is a Production Editor who lives in Bath.
When I first started running, I dreaded being seen by other people. I felt like a fraud whenever I wore running tights, and lived in fear of the shouted comments from chippy kids and leering men. But after a few months of self-conscious misery, I realised something: the people who make harsh judgements don't know anything about running, so nothing they thought or said deserved any attention. And most serious runners have been through the awkward starting-out phase, so they were more likely to feel sympathy than contempt for my huffing and puffing efforts. I stopped fretting about what other people might be thinking, and started just enjoying my runs. Result? Two years later, I'm confidently sprinting down the pavement several times a week. Whenever I see a new runner on my route, I think about how I was at the start, and feel a little jolt of pride that someone else has started on the same track.
Sarah blogs about running at smartgirlsrun.com
Sarah blogs about running at smartgirlsrun.com
BOX
Further Fear Busting
ü Tell yourself if you conquer your running fears it will help you overcome other fears in life.
ü If you think you’re not ‘good enough’ remember there’s no such thing as a ‘bad runner’; the fact you’re getting out there at your own pace is something to be proud of.
ü Don’t worry what other’s think; one of the best things about running is it’s solitude – get into your own bubble.
Box
Chartered Sport Psychologist Paul Russell from The University of Bolton has this advice…
For Beginners; “Try to focus on why you want to run and what will be the long term outcomes if you continue running. By doing this you are focusing on the positive changes that you can make through perseverance, rather than focusing on negative issues; how you look, what others think and so on.”
For Occasional Runners; “To improve your motivation have a very clear and definitive long term goal. Then break this goal down into monthly, weekly, daily goals, and have specific goals for every running session. Remember to set very small goals that will eventually lead you to achieving your long term target. As long as your goals are realistic and gradually lead to you moving towards your long term target then it will help you stay focused and motivated to achieve your targets.”
For Experienced Runners; “Thinking about a PB during performance is the best way to make sure it doesn't happen. Your best performances will happen when you are relaxed and completely focused on just enjoying the running. Thoughts like "What will happen if I don't get my PB?" will only cause you to become distracted from what you should be thinking about and doing.”
No comments:
Post a Comment