Running is often celebrated for its physical and mental health benefits, yet for some individuals, it can also be a source of anxiety writes ALEX LEUNG.
Whether you’re an experienced runner or a beginner, anxiety around running is more common than you might think. Understanding the triggers and learning strategies to manage them can help you turn running into a more positive experience.
Regardless of being on the professional side of the sport, running can be a major cause for concern on the mental health side. Overall with the pressure that’s put on the shoulders of an athlete, anxiety can be a dangerous factor, from the pressure of their Performance (specific goals, such as completing a certain distance or achieving a personal best. This pressure can lead to fear of failure or disappointment) to the fear of Injury (time to heal, rehabilitation, anxiety of returning from injury, which can lead to hesitation and a lack of confidence.)
Negative Past Experiences can have an effect depending on their expectations going into a competition and how they fared. Sports, and competitions can be cruel, especially on how it was finished, what took place during the race was it a good outcome or was it a difficult outcome that they didn’t even expect. You can lose going forward, you can’t lose going backwards, unfortunately NPE can draw both ways, the outcome can only be one.
At times competing on the floor athletes themselves have their expectations that they own how it’s going to turn out, with the preparation (mentally and physically) they did as well as their actual training. What make expectations overwhelming is people expecting them (their athletes) to win, without weighing up the competition on the floor, which happens a lot more than we know
Practice Mindfulness can be a powerful tool, as Mindfulness techniques, such as deep breathing and body scans, can help ground you in the present moment and reduce anxiety before or during a run. Keeping you in the moment and open minded there’s
Positive Self-Talk that can replace negative thoughts with affirmations like, “I am strong,” or “I am improving every day.” Practice gratitude for your body’s ability to run.
Nothing is better than when you Create a SupportSystem that will help surround yourself with supportive running partners or join a non-judgmental running community where you feel encouraged rather than pressured. This strong support system can help you visualize success spend a few minutes before each run visualizing yourself feeling calm and strong as you complete the route.
Focus on Enjoyment, being in the competition is a special privilege as you had to commit, train and outperform others so shift the focus from performance to enjoyment and be in the moment. Listen to your favourite music, explore the new routes.
Anxiety in running is a valid and manageable experience, identifying the root causes and applying thoughtful strategies, you can transform your relationship with running. Overcoming anxiety doesn’t mean eliminating it completely—it means learning to run through it, one step at a time.
