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Running For Beginners with Anxiety


Starting a running plan as a beginner with anxiety about running can be challenging, but it's totally doable! Here's a plan to help you ease into it:


  1. Start Slow: Begin with a walk/run approach. Alternate between walking and jogging for short intervals, gradually increasing the jogging time as you feel more comfortable.

  2. Set Realistic Goals: Start with achievable goals, like running for a certain distance or time, and gradually increase as you progress.

  3. Find a Comfortable Environment: Choose a safe and comfortable place to run, such as a park or a quiet neighborhood, where you feel at ease.

  4. Focus on Breathing: Practice deep breathing techniques to help manage anxiety while running. Focus on inhaling and exhaling slowly and steadily.

  5. Listen to Your Body: Pay attention to how your body feels during and after running. If you feel any pain or discomfort, take a break and reassess.

  6. Use Distraction Techniques: Listen to music, podcasts, or audiobooks to distract your mind from anxious thoughts while running.

  7. Celebrate Progress: Celebrate your achievements, no matter how small. Every step forward is a win! Here's a simple beginner running plan to help you get started:

Week 1:

  • Day 1: Walk for 20 minutes at a brisk pace.

  • Day 2: Rest or do light cross-training (such as swimming or cycling).

  • Day 3: Walk for 20 minutes, with 1-minute intervals of jogging (or light running) every 5 minutes.

  • Day 4: Rest.

  • Day 5: Walk for 25 minutes, with 1-minute intervals of jogging every 4 minutes.

  • Day 6: Rest.

  • Day 7: Walk for 25 minutes, with 1-minute intervals of jogging every 3 minutes.

Week 2:

  • Day 1: Rest or light cross-training.

  • Day 2: Walk for 25 minutes, with 1.5-minute intervals of jogging every 4.5 minutes.

  • Day 3: Rest.

  • Day 4: Walk for 30 minutes, with 1.5-minute intervals of jogging every 4 minutes.

  • Day 5: Rest.

  • Day 6: Walk for 30 minutes, with 2-minute intervals of jogging every 4 minutes.

  • Day 7: Rest.

Week 3:

  • Day 1: Rest or light cross-training.

  • Day 2: Walk for 30 minutes, with 2-minute intervals of jogging every 3.5 minutes.

  • Day 3: Rest.

  • Day 4: Walk for 35 minutes, with 2.5-minute intervals of jogging every 4 minutes.

  • Day 5: Rest.

  • Day 6: Walk for 35 minutes, with 3-minute intervals of jogging every 4 minutes.

  • Day 7: Rest


Continue gradually increasing your jogging intervals and overall duration each week as you feel more comfortable. Remember to warm up before each session and cool down afterward, and listen to your body to prevent overexertion or injury.


Remember, it's okay to feel anxious, and it's important to be patient and kind to yourself as you embark on this journey. If you find that your anxiety persists or becomes overwhelming, consider seeking support from a therapist or counselor who can help you develop coping strategies specific to your needs.


Happy Running! 🩵

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