Every step felt like an audition, like everyone was staring and judging every move I made.
Am I running weird? Too slow? Are people secretly thinking, “What’s she even doing out here?”
It’s that voice in your head that just won’t shut up—‘You don’t belong here,’ ‘You’re not fast enough,’ all that nonsense.
But here’s the truth—that voice is straight-up lying to you. Most people are too busy worrying about their own run to even notice you.
Seriously, no one cares. Trust me, I’ve been there—feeling like I’m starring in my own public performance every time I put on my shoes.
But once you get past those first awkward steps, it gets way easier, I promise.
So, let’s talk about how you can stop caring about the imaginary audience in your head and get out there and run.
Go Easy at First: Pick Quiet Spots and Times to Ease Into It
If running in public freaks you out, take it slow and start somewhere quiet.
You won’t have to worry about anyone staring or judging. When I first started, I didn’t dare run through a packed park—I stuck to quiet streets.
Early mornings when the streets were practically empty, and honestly, it felt so much easier to breathe and focus. You don’t need to put on a show for anyone. No one’s going to bother you, and you won’t feel the pressure.
Step It Up Slowly
Once you get the hang of it, start testing the waters—try running where there’s more action.
As you get more comfortable, you can start venturing into busier areas. Try running on sidewalks or paths where people walk their dogs or jog during the morning rush.
At first, you’ll feel a little self-conscious, but here’s the thing: most people aren’t watching you. They’re just doing their own thing, focused on their own run.
The more you run, the less you’ll even notice anyone around you.
Wear What Makes You Feel Good, Not for Anyone Else
It’s not about impressing anyone—it’s about feeling comfortable while you run.
When I first started running, I felt a bit awkward at first too. A lot of people I know feel the same way, so here’s what I did: I wore things that made me feel like I could just blend in.
For me, that meant throwing on a hat and headphones—even if I wasn’t listening to anything. It gave me a little shield, something to focus on so I didn’t feel like everyone was watching.
When you let go of distractions, both in your head and around you, it’s easier to focus on your run. The rest of the world can fade away.
Here’s what helped me feel more at ease:
- Headphones: Even if I wasn’t listening to anything, they helped block out the world.
- Hat: Kept my head low and made me feel less visible.
- Sunglasses: Made me feel like I was in “incognito mode” and could just focus on running.
Here’s a Hard Truth—No One’s Really Watching You
No one’s actually watching you. The more you run, the more you’ll realize people don’t even notice.
I hate to break it to you, but guess what? No one cares. They might glance at you for a second, but they’re not judging your form, your speed, or the fact that you’re struggling to catch your breath.
They’re just doing their own thing. So stop worrying about what others might think. Focus on you.
Find Your People (They Get It)
If the nerves are kicking in, join a running group. They get it. You’re not alone in feeling that way.
Everyone’s been there. When you run with others, you quickly realize that everyone is just focused on their own run, not critiquing you.
It’s a space where no one’s judging you. Before you know it, you’ll start building confidence and feel more comfortable in your own skin.
If a full group feels like too much right now, find a buddy to run with. Having a friend to share the run with makes it feel way less intimidating, and you’ll both enjoy the company.
Start small. Get out there. Find people who get it.
Try Trail Running
Normally, I wouldn’t recommend trail running for beginners, but if social anxiety is holding you back from getting those miles in, this might be just the thing for you.
One of the best pieces of advice I’ve gotten is to run where people aren’t. If running on sidewalks or through crowded parks feels too overwhelming, trail running can be a game-changer.
The quiet, nature-filled trails give you a peaceful space to focus on your run without worrying about who’s around. You’ll likely see fewer people, and it might help ease that anxiety while still getting the miles in.
Techniques for Handling Anxiety in the Moment
Sometimes, anxiety just shows up out of nowhere—one minute you’re feeling fine, and the next BAM, your mind starts racing mid-run.
Here’s what I do when that happens:
- Take a few deep breaths: Seriously, slow down your breathing for a bit. In for four counts, out for four counts. It doesn’t take long, but it helps calm the nerves and reset your mind.
- Set a tiny goal: Instead of stressing over the entire run, break it down into small chunks. Focus on getting to the next street corner, the next tree, or just making it through the next 30 seconds of running. These little goals make it all feel more doable.
- Remember why you’re running: Whenever the anxiety kicks in, I remind myself: I’m doing this for me. Who cares if I look goofy or if people pass me? I’m out here getting stronger, staying healthy, and improving for myself. Once that clicked, the anxiety started to fade.
- Focus on your surroundings: When anxiety creeps in, I shift my focus to the environment around me—whether it’s the rhythm of my feet hitting the pavement or the sounds of nature. It helps me stay grounded and distracts me from the anxious thoughts.
- Give yourself permission to slow down: If the anxiety is still getting to you, don’t be afraid to ease up the pace. It’s okay to take it slow and let the moment pass. Slowing down doesn’t mean quitting—it means giving yourself the space to work through it without pushing yourself into more stress.
The Bottom Line: Be Consistent, and It Gets Easier
I’m not going to sugarcoat it: running in public can be uncomfortable at first, especially if you have social anxiety.
But here’s the secret: the more you run, the easier it gets.
Every step you take is progress. Keep showing up, stay consistent, and before you know it, you won’t even notice those people around you.
You’ll be focused on you, your run, and how far you’ve come.
Trust me, it gets easier.