Ever been ready to run, when suddenly your brain throws every excuse at you?
I won’t forget my first big scare—heatstroke during the Solo Half Marathon, which landed me in the hospital.
After that, I was scared to run again.
The fear of getting hurt or worse was always in the back of my mind.
But here’s what I’ve learned: fear doesn’t have to stop you.
Sometimes, you’ve just gotta feel the fear and do what you have to do anyway.
Let me tell you how I worked through some of my biggest fears—and how you can too.
Honestly, once you start facing them head-on, running gets a whole lot easier.
Fear 1: “I’m Too Fat to Start Running”
Here’s the truth: no one’s too fat to start running.
When I got on the path, I was overweight, and I kept doubting if I was cut out for it. I had a lot of thoughts like, “What if people judge me?” or “What if I can’t keep up?”
But here’s the thing: every runner starts somewhere, and no one’s perfect when they take their first few steps.
In fact, most get into running because something is off.
My first run was tough, but I kept going. And you know what? That first run didn’t need to be perfect. I didn’t need to run fast or far. I just needed to show up.
Here’s what I learned: it’s about progress, not perfection.
You don’t need to run a marathon your first day.
Just start small—maybe with the run-walk method. You might run for a minute, then walk for two. That’s cool. Every minute you run is a win.
Before long, those minutes add up. One minute becomes five, then ten, and before you know it, you’re running a full mile.
It’s all about consistency. And trust me, you’ll start feeling better each time you go out of the door.
Fear 2: “I’m Not Built for Running”
Let me guess—you’ve probably told yourself this one, right? “I’m not built for running. I can’t do this.”
I’m here to tell you that’s a load of crap. You are built for this. We were all born to move, and running? It’s one of the most natural things we can do.
But just like any skill, and I hate to sound like a broken record, you don’t start by running marathons.
How do you start? Simple. Keep your runs short and slow. Focus on building the habit first. The rest will come. The more you run, the easier it gets.
Running doesn’t require you to be built a certain way—it just requires you to start and stick with it.
Fear 3: “People Will Laugh at Me”
I get this fear.
Running outside, especially when you’re starting, can feel like you’re being judged. You worry about people staring, laughing, or thinking you’re slow.
But here’s the thing—people are way too busy with their own stuff to judge you.
Let me let you in on a little secret: when you run by people, they’re probably not even noticing you. They’re too wrapped up in their own lives to care.
I’ve run in crowded cities, parks, and even around other runners, and you know what? I’ve never had anyone laugh at me.
In fact, most people are encouraging, even if they don’t say anything.
And here’s a pro tip: if someone does happen to laugh or judge, who cares? You’re out there running, taking care of yourself. That’s what matters. You’re still outlapping everyone on the couch.
If anything, they should be jealous that you’re working on yourself instead of sitting on the couch.
Fear 4: “Running Will Ruin My Knees”
This is a big one.
A lot of new runners worry running will wreck their knees.
But here’s the truth: running actually helps strengthen the muscles around your knees, which can help prevent injury.
I’ve had this fear too. After hearing about knee problems from other runners and reading all the horror stories online, I started to worry.
But here’s the thing: if you run with good form, don’t overdo it, and focus on strengthening your legs, you’ll be fine.
For me, it was about balance. I didn’t push too hard at first. I started with short runs and gradually built up. I made sure to strengthen my quads, calves, and hamstrings—those muscles help protect your knees.
Over time, I built up strength, and now my knees are just fine.
The key is listening to your body and not pushing too hard too fast. Strength training is important. Don’t just run—work your whole body to stay strong and injury-free.
Don’t take my word for it. Check out the following studies:
Fear 5: “I’ll Never Be Able to Finish a Long Run”
This fear?
Every runner has it at some point.
I’ve been there too. I kept thinking when I was gearing up for my first marathon, “What if I hit the wall and can’t go any further?”
Here’s the truth: it’s not about running the perfect race—it’s about finishing, no matter what.
When I ran my first long race, I broke it down into chunks. I wasn’t thinking about 42 kilometers all at once. I focused on the first 10K, then the next 10, and so on.
It made the race feel more manageable.
Now, when that fear creeps in, I remember that wall isn’t a roadblock—it’s just another challenge.
If you’ve trained, you’ve got the mental and physical tools to push through.
I just keep moving forward, and before I know it, I’ve crossed the finish line.
Fear 6: “I’m Too Slow”
One of my biggest fears used to be comparing myself to others. I’d watch others zoom past and wonder, “Why can’t I keep up?”
But here’s the thing: everyone runs at their own pace.
It’s not about keeping up with the crowd—it’s about running your own race.
My best advice?
I set small, personal goals—like running a little farther or improving my time—and I celebrated every win, no matter how small.
Fear 7: “What If I Fail?”
We all fear failing, especially in running.
I know I’ve faced that fear plenty of times, especially after my heatstroke injury during the Solo Half Marathon. But here’s what I’ve learned: failure is not the end—it’s a lesson.
The first time I didn’t finish a race, I felt crushed. I thought my running career was done.
But over time, I realized failure is part of growing. It shows what you need to improve and gives you a chance to come back stronger.
Instead of avoiding failure, I started seeing it as an opportunity to get better. If I didn’t hit my target time, I’d use what I learned to push harder next time.
Fear 8: “I’ll Get Hurt Again”
The fear of injury is one of the hardest battles we face, especially if you’ve been hurt before.
After I hurt my knee I couldn’t stop worrying about re-injuring it.
But here’s the deal: fearing injury wasn’t helping—it was holding me back.
Staying injury-free is about strengthening your body, listening to it, and knowing when to ease up.
The more I worked on strength and flexibility, the less I worried about injury.
Fear 9: “What If I Fail in Front of Others?”
Running in front of others can be nerve-wracking.
We all fear looking bad, especially in a race.
But here’s what I realized: no one’s watching you as closely as you think.
I’ve run many races, and most of the time, no one cares about your pace or appearance.
They’re focused on their own race and challenges.
During a recent trail race I was clearly struggling.
After the race, a fellow runner came up and said, “Great job!”
That was a reminder: we’re all in this together.
Fear 10: Not Being Able to Breathe Properly
If you’re just starting out or pushing yourself a little harder, that shortness of breath can feel overwhelming. You know that feeling when your chest tightens, and it feels like you can’t get enough air?
It can freak you out and make the anxiety worse.
But here’s the truth: it’s totally normal. Your body’s just getting used to the effort. It’s not a sign of failure—it’s your body learning how to handle it.
Focus on your breathing.
Try deep belly breaths: inhale through your nose, exhale through your mouth, nice and slow.
With time, it’ll get easier. You’re learning a new skill, and like any skill, it takes time to improve.
Stick with it, and soon, breathing won’t be a barrier anymore.
Fear 11: Hitting the “Wall”
We’ve all heard about the “wall.” That moment when your body just says, “Nope, I can’t go any further.” Whether it’s during a marathon, an ultra, or a long training run, hitting the wall can be terrifying.
But here’s the thing: hitting the wall isn’t the end of the road.
It’s a sign that you’ve pushed yourself to your limit, and now it’s time to adjust.
The key is to prepare.
Practice fueling properly during your long runs, keep your pace under control, and don’t be afraid to take a walk break if you need it. After hitting the wall a few times, you’ll realize it’s more like a minor speed bump than a roadblock.
And when you do hit it, just remind yourself: it’s temporary. Push through, and you’ll feel the strength that comes from breaking through your own limits.
Fear 12: Overtraining or Burning Out
Overtraining is real. It can mess with both your body and your head.
I’ve been there—pushing myself too hard, running too much, trying to do more than my body could handle. It’s easy to get caught up in the desire to be the best, but here’s the deal: the best runners know when to back off.
The fear of burning out? Every runner faces it at some point. It’s that nagging feeling that you’re doing too much too soon.
What’s the solution?
Listen to your body.
Rest is just as important as the miles you log. Schedule your easy days, take rest seriously, and make recovery a priority.
Trust me—taking it easy when you need to will help you go farther in the long run.
Fear 13: Not Being Able to Keep Up With a Group Run
Group runs can be intimidating, especially when you feel like everyone is faster than you. A lot of new runners fear falling behind and holding everyone up.
But here’s the thing: most group runners are just happy to be running with you.
They remember what it’s like to start, and they want you to succeed just like they do.
If you’re worried about keeping up, talk to the group leader beforehand.
Share your pace, and most groups will be happy to adjust.
If you’re anxious, try smaller, slower groups or a “no-drop” group where no one gets left behind.
And remember—every run is a win, no matter your speed.
Fear 15: Chafing and Blisters
Chafing and blisters are not serious injuries but they manage to hold back many a runner.
That painful rub that can ruin a run. But here’s the thing: you can avoid it.
Start with the right gear—good socks, moisture-wicking clothes, and, most importantly, the right shoes.
Don’t skip body glide or anti-chafing balm. It’s a game changer.
Got a blister? Don’t panic. Clean it, bandage it, and keep going.
We’ve all dealt with it, and trust me, the more you run, the better you get at preventing it. Don’t let a little discomfort keep you from your goals.
Fear 16: Injury from Running Form or Technique
Bad form can lead to injuries, and it’s easy to feel like you’re doing it all wrong, especially if you’re new.
But here’s the deal—your body adapts fast.
Start slow, focus on posture, and pay attention to form.
If you need help, work with a coach or watch form tutorials.
Be mindful, not obsessive. And remember—everyone starts somewhere. Stick with the basics, build gradually, and listen to your body—you’ll avoid injuries and run stronger.
I wrote this guide on how to improve running technique.
Fear 17: Running in the Dark (or at Night)
Running in the dark scares a lot of people, especially when you’re on your own.
The dark can feel isolating, and there’s a sense of vulnerability.
But here’s what I’ve learned: take the right precautions, and there’s nothing to fear.
Wear reflective gear, bring a headlamp, and if you’re worried, stick to well-lit paths.
Bring a buddy or a dog if it makes you feel safer.
Honestly, the more you do it, the easier it gets. It’s just like running in daylight—with a little extra glow.
Trust me, once you run in the dark, you’ll wonder why you were ever scared.
Fear 18: Running Through Dangerous Areas (or Unsafe Routes)
Running in unfamiliar or potentially unsafe areas can bring up a lot of fear, especially for women or solo runners.
But here’s the deal—safety should always be a priority, and there are ways to feel confident while running in less familiar areas.
Plan your route ahead of time, avoid poorly lit or deserted areas, and carry something for protection if you feel more comfortable.
You can also use apps that track your run and share your location with a friend or family member.
The key is to balance adventure with caution.
Don’t let the fear of danger stop you from running; just take the steps to be safe and keep going.
Fear 19: Running With an Injury
We all have that fear of injuring ourselves or making an existing injury worse.
It’s a valid concern, but it’s also something that can be managed.
The key is to listen to your body. If something feels off, don’t push through it.
Give yourself time to recover, and make sure you’re doing the right rehab and recovery exercises.
And if you’re coming back from an injury, start slow.
Take it easy, don’t rush the process, and work with a coach or physical therapist if needed.
You’ve already done the hard part by acknowledging the injury and deciding to come back stronger.
Fear 20: Failing to Finish a Race or Long Run
We all face the fear of failure at some point. Whether it’s a race or a long training run, the thought of not finishing can be overwhelming.
But here’s the thing: failure isn’t the end. It’s part of the process.
Focus on one mile at a time, one step at a time.
If you hit a wall, take a quick walk break and keep going. What matters isn’t crossing the finish line, but knowing you gave it everything you had. Keep pushing, and you’ll make it to the end.
Fear 21: Running Alone or Feeling Isolated
Running alone can feel intimidating, especially when you’re just starting out. You might worry about feeling disconnected from the running community.
But here’s what I’ve learned: running alone can be one of the most freeing things you can do. It’s your time—just you and the road. Start with a route you know and gradually increase your distance.
If you’re anxious, try running during quieter times or bring a friend along. Over time, that feeling of isolation will fade. You’ll see that running alone can give you the peace and clarity you need.