Fear of running outside

astralweeks82
astralweeks82 Posts: 230 Member
in Fitness and Exercise
I have a slightly odd problem. I want to get running outside, I really do. I've been doing C25K on the treadmill for a while now and I am doing pretty well, but I know I need to run outside more, especially since I am doing my first 5K in late September.

My question is, how do you get over fear and anxiety, in terms of personal safety? I admit I may have watched one too many episodes of Law and Order, but the thought of going out there early in the morning or at night makes me pretty nervous. I live in a city, and while the area I'm in is fairly safe I still can't seem to bring myself to run, say, before work (I would have to go out there at 4am as I have to be in work really early) or after my kids are in bed, which is when I hit the treadmill. I don't really have anyone willing to run with me that can do it consistently, and I did run outside a week ago and found it really difficult (though I still did a mile and a half, albeit with a few walk stops). I'm afraid I won't be able to do the 5K since it's outdoors without some outdoor training. Has anyone ever dealt with this fear? And if so, how did you overcome it?

Thanks!
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Replies

  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Perhaps you can find a local park/running trail that is well-populated? If you're going to stay around home, make sure you know the route you're doing very well, and find some alternate ways to get back to your start. Also, having your phone on you will help, as will a portable pepper spray. And let someone know where you're going and when you should be back. Google Latitude is your friend if you're really paranoid ;)
  • dctexas65
    dctexas65 Posts: 22 Member
    Bump. I also have a fear of exercising outside but because of Dogs, not people. I am sure there are personal safety devices that are made specifically for runners so you might want to google it. First thing that comes to mind is pepper spray, whistle, taser or other forms of defense. If you do carry pepper spray or taser please make sure that you are trained in how to properly use it. Also maybe a self defense class. Good Luck!
  • Teardrop81
    Teardrop81 Posts: 132 Member
    Perhaps you can find a local park/running trail that is well-populated? If you're going to stay around home, make sure you know the route you're doing very well, and find some alternate ways to get back to your start. Also, having your phone on you will help, as will a portable pepper spray. And let someone know where you're going and when you should be back. Google Latitude is your friend if you're really paranoid ;)
    Great suggestions. I second these.
  • piezoeyjune
    piezoeyjune Posts: 186 Member
    My only advice would be to find a running buddy…

    Good luck.

    My fear about running outside is not the safety issue but the *kitten* issue…

    I've had people throw food at me and yell things at me…

    It's goddamn ridiculous the way people think they can behave towards everyone else.

    That is the reason I don't (am nervous about) exercise outside.

    I wish I could find a way to get over that one…
  • mandasalem
    mandasalem Posts: 346 Member
    Great topic. I wish I had better advice than what was already given, but I'd also recommend joining up local groups to see if you can find another gal to run with.
  • jessicawrites
    jessicawrites Posts: 235 Member
    Find a partner? I run with my husband, but if you're not coupled up, maybe a friend is interested? Or there are websites to try and find people in the area who want to meet up for similar-interest things. I know How About We is a dating site (people suggest what they want to do and see if there are takers), but there's probably a platonic version.
  • dagolifts
    dagolifts Posts: 42
    run/jog with a friend or a dog maybe, only in well lit places
  • rsimoneau1
    rsimoneau1 Posts: 35 Member
    Run with someone. I have a running buddy for the really early morning trail runs. Safer that way, especially when you know there is a hidden tent city of homeless in the trails you run through. Heck, I would carry concealed back there if I had a small, light enough CCW, but right now I don't
  • saxmaniac
    saxmaniac Posts: 1,133 Member
    Look up reputable crime statistics in your area from official government documents (and not people pushing an agenda), and then compare them to the chance of... say, getting in a serious car accident, drowining when swimming, or any other activity that you might do daily.

    Scary/rare risks are not riskier than boring/common ones.
  • UNLESS19
    UNLESS19 Posts: 118
    I'm the same, however (it sounds pathetic but i do actually know the people who do it) i don't want people to see me, as i'll be sweaty, out of breath and maybe having people laugh or make fun of me.. i just can't seem to put the message in my head of i'm doing something good for myself and shouldn't care what others say/think but living near people who used to bully me for being fat and knowing people who do make fun of people who jog is very discouraging
    Plus my low self-esteem/confidence doesn't help
    <3
  • HealthyVitamins
    HealthyVitamins Posts: 432 Member
    That's a toughy, you could always carry a small tazer with you.

    I live in South Africa and as you can imagine, crime is rife - especially rape.

    So I tend to jog within my complex - If I do venture outside, I will make sure its in the daylight, with my cellphone with me and a tazer if possible.
  • thrld
    thrld Posts: 610 Member
    Plenty of cities have running clubs and programs that can help you out - you should google your city/area + running.

    For example, check out http://phillyrunners.org/

    •Everybody is always welcome at all of our runs, regardless of pace or distance.
    • There is no fee to join our club. Just show up and run. We do have a weekly email list, but you don't have to be on it to run with us.
    • We have three regularly scheduled runs. They are never canceled.
    • ALL RUNS start and end in front of the Philadelphia Museum of Art, at the bottom of the “Rocky” steps, to the right, by the sign with the museum’s hours, and to the left of the statue of Rocky. (Map)
    • For all our runs, we split into groups based on pace and distance, so that everybody has somebody to run with.
    • We wait back at the museum for all our runners to return.

    Club Run Schedule
    Tuesday Runs: 6:30pm, at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours. Dinner/Drinks after the run.
    Thursday Hill Work: 6:30pm at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours.
    Saturday Runs: 8am, at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours. Coffee after the run

    Other unofficial runs also occur. Anyone who has come to our runs and/or activities may lead an ad hoc run or suggest a permanent new run. Please check our message board to see if anything is going on this week.
  • MeowSkull
    MeowSkull Posts: 101 Member
    All great suggestions :)

    I also carry one of these around with me at all times. On my bike, in the car, etc.

    http://www.amazon.com/Brutus-Bull-Self-Defense-Keychain/dp/B003JTF3G0
  • Alwayssohungry
    Alwayssohungry Posts: 369 Member
    Google - 'extendable baton'

    It's a nice weight to carry and usually only 6" closed and it extends to about 3' to whack a person, dog, sasquatch, etc.

    In some states (like mine) it is technically an illegal weapon (go figure, I could carry my gun, but not the baton - wth ?) because it can easily kill - but one swing at the side of the knees and they are down and can't chase you.
  • 416runner
    416runner Posts: 159
    Plenty of cities have running clubs and programs that can help you out - you should google your city/area + running.

    For example, check out http://phillyrunners.org/

    •Everybody is always welcome at all of our runs, regardless of pace or distance.
    • There is no fee to join our club. Just show up and run. We do have a weekly email list, but you don't have to be on it to run with us.
    • We have three regularly scheduled runs. They are never canceled.
    • ALL RUNS start and end in front of the Philadelphia Museum of Art, at the bottom of the “Rocky” steps, to the right, by the sign with the museum’s hours, and to the left of the statue of Rocky. (Map)
    • For all our runs, we split into groups based on pace and distance, so that everybody has somebody to run with.
    • We wait back at the museum for all our runners to return.

    Club Run Schedule
    Tuesday Runs: 6:30pm, at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours. Dinner/Drinks after the run.
    Thursday Hill Work: 6:30pm at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours.
    Saturday Runs: 8am, at the bottom of the Art Museum Steps, on the right, by the sign with the musuem's hours. Coffee after the run

    Other unofficial runs also occur. Anyone who has come to our runs and/or activities may lead an ad hoc run or suggest a permanent new run. Please check our message board to see if anything is going on this week.

    This is the kind of thing I was thinking of too - most running stores in Toronto offer training groups and group runs - maybe the stores in your city do too?.
  • leopardjunkie
    leopardjunkie Posts: 149
    how about a good self defense class :)

    If you make good choices when you are out and about, you should be fine. Pick a well lit route, don"t wear headphones so you can listen to your surroundings, if you can not find a buddy, find a friend that gets up or is awake the same time you are so you can do a call/text when you return and if they do not get a message from you they can alert the authorities of your route.

    how bout weekend are you able to go out on your days off and run during more populated hours?

    Are there any indoor tracks in your area?
  • Hellbent_Heidi
    Hellbent_Heidi Posts: 3,669 Member
    Bump. I also have a fear of exercising outside but because of Dogs, not people. I am sure there are personal safety devices that are made specifically for runners so you might want to google it. First thing that comes to mind is pepper spray, whistle, taser or other forms of defense. If you do carry pepper spray or taser please make sure that you are trained in how to properly use it. Also maybe a self defense class. Good Luck!
    THIS! I have always carried a handheld pepper spray when I run or bike (mostly for protection from roaming dogs). I also have a concealed weapons permit, but its kind of tough to effectively conceal a .38 under a tank top and little shorts in the warmer weather..

    Bright, reflective clothing is a priority as well, to make sure drivers can see you!! Its fine to use music, but don't let yourself get lost in your workout and lose awareness of your surroundings.

    Keep trying to find a workout buddy too!
  • sjackson902
    sjackson902 Posts: 154 Member
    I understand from other posts that outside running is definitely more difficult, but people have suggested ways to train indoors including upping the incline and speed. I guess by overcompensating inside you'll be more prepared for the challenges presented outside?

    I'm trying to prepare for a 5K in October, but only run on a treadmill. I'm up to 4 miles on a 1% incline and hoping to get that incline up to 2% before the race. *crossing fingers*

    Best of luck!!
  • lithezebra
    lithezebra Posts: 3,670 Member
    I have the same problem, living in a rural area. I was walking alone for a while, but strange men in cars following me when there was no one else around scared the crap out of me. I take my husband with me whenever possible. I carry pepper spray.
  • krisjohnson121
    krisjohnson121 Posts: 87 Member
    Try meetup.com - if a running group does not exist - create one.

    Personally I have no fear - according to my husband I am should have some :-)... One thing I know from working in the city - when running outside if you are alone, have your phone with you and accessible, stay in a well lit area, map out/drive where you will run so there are no surprises in the route keep your head up, make eye contact with others - generally when you go out running - especially in an area known for running you will see lots of other runners (even at 4am) and most are very friendly and will nod as a sign of comraderie - so you may not be as alone as you think you will be...
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Have your phone, ID and insurance card on you. I have an armband for my phone and housekey and a RoadID bracelet with my ID, emergency contact info, allergy info and insurance info printed on it. Check them out, they're not very expensive.

    Make sure someone knows where you are going and about how long you will be gone. Keep your head up and look around to see what's going on around you. Know the areas you are running in and try to avoid the "sketchier" parts of town. Try not to be paranoid but if something or someone is giving you the willies, trust your instincts and go the other way.

    Do not listen to music when you run so you can hear what's going on around you (traffic or people)

    Stay close to home. It may be boring as hell but find a loop that keeps you within a half mile to mile of home and do it over and over until you hit your distance.

    Wear bright clothing so you're visible and/or wear one of those hats with built in head lamp.

    Carry pepper spray or taser for protection. And it might not hurt to check out a self defense course to give you some confidence.

    Running outside is definitely tough when you're used to running on the treadmill. Good luck to you!
  • rps67
    rps67 Posts: 163 Member
    If you're married, can Dad take over putting the kids to bed so you could run then?

    I'm not a morning person, so I avoid running first thing if I can help it. The only time I run at 6 a.m. is when it's going to be terribly humid during the day and won't cool off by 7-8 p.m.

    I like to run in the early evening after I feed the family dinner. I'm awake and have enough energy and really love the quiet time to myself. My husband takes over cleaning up from dinner and getting the 3 youngest ones to bed. He's been in charge of bedtime forever anyway and it's their bonding time.

    I'd also second the suggestion of a self defense class.
  • jmc0806
    jmc0806 Posts: 1,444 Member
    what about a track at a local school? I usually run at the high school track near me. It also has a rubber surface, so it's easier on my legs
  • ktsnow5
    ktsnow5 Posts: 1 Member
    I watch too much Dateline and ID tv but I had to get over that when I started running..

    When I run during "night" hours I'm always on a well lit road that has a decent amount of traffic at night. Always wear reflective gear (I usually use a vest and a headlamp - looks a little funny but I'd rather that than road rash on my face from tripping over a small crack in the sidewalk AND people can see you), have your phone with you, map out your run beforehand and let someone know where you are running and when to expect you back. I also have my road ID in the event that something does actually happen.

    Another thought is to take your kids with you. Go to a high school track and let the kids play on the field while you run the track - this is assuming that they are old enough.
  • ExcelWithMel
    ExcelWithMel Posts: 192 Member
    Yes, you can do an outdoor 5K with only treadmill training. Don't risk your safety.

    I live in a large city and will not run in the dark for any reason.

    With that being said I despise the treadmill and ONLY run outside, but manage to do it during daylight hours.

    One option may be to get someone to watch the kids and do your outdoor running on the weekend when it is light out.

    Another option is to find a running buddy. Even another woman should be safe enough. Just stay alert. A large dog is a BIG deterrent from predators and it's fun to run with a furry friend.

    Good luck!
  • astralweeks82
    astralweeks82 Posts: 230 Member
    All fantastic suggestions everyone, thank you! And keep 'em coming! To answer a few questions, unfortunately I am a single mother, so I borrow my own mom so I can hit the gym three nights a week but she's not able to come before 8pm. I've tried getting my girls to come with me but they're only 7 and kind of don't want to be bothered (still working on it, lol). My boyfriend lives 45 minutes away and is the only person I can seem to get excited to go with me but it's not feasible at all during the week.

    I think what I may do is get the pepper spray (and maybe taser or some of the other items you all shared with me) and definitely try to go on the weekends, as it may be easier for me to do, and I am going to look into some of the local running clubs, though at a 3.8-4.0mph pace and not yet having run a full two miles, I'm sure I'd be a bit too slow for some of them), I'm glad I am not the only one who is nervous though, I was sure people would think I was nuts!
  • moonshine_betty
    moonshine_betty Posts: 169 Member
    I deal with this too...not so much now that it's summer and it's light out early but I know when fall and winter get here and it's dark at 6 AM the anxiety will ramp up again. What I do is always carry my ID, a bit of cash and a train pass on me...I live in NYC so I can always hop on the subway if I feel uncomfortable in a particular area or hail a cab. Also, being hyper aware of your surroundings is crucial; I don't run with my earphones in until I'm in a populated area and even then I keep the volume down low enough that I can hear what's going on around me. Lastly, I run in the park near me because early in the morning there are always loads of cyclists and runners there so I feel safe.
  • JUDDDing
    JUDDDing Posts: 1,367 Member
    but I know I need to run outside more, especially since I am doing my first 5K in late September.
    ...
    I'm afraid I won't be able to do the 5K since it's outdoors without some outdoor training.

    I think you've got some great suggestions for your fear issue, but to address these points.

    You'll be fine either way. Unless I'm running a 5k - I'm on my treadmill. Set your incline to 1 or 2% and you won't notice a huge difference in effort. If your course is going to be hilly - add some hill workouts on the treadmill.

    I'm usually faster on the street.
  • dandelyon
    dandelyon Posts: 620 Member
    All fantastic suggestions everyone, thank you! And keep 'em coming! To answer a few questions, unfortunately I am a single mother, so I borrow my own mom so I can hit the gym three nights a week but she's not able to come before 8pm. I've tried getting my girls to come with me but they're only 7 and kind of don't want to be bothered (still working on it, lol). My boyfriend lives 45 minutes away and is the only person I can seem to get excited to go with me but it's not feasible at all during the week.

    I think what I may do is get the pepper spray (and maybe taser or some of the other items you all shared with me) and definitely try to go on the weekends, as it may be easier for me to do, and I am going to look into some of the local running clubs, though at a 3.8-4.0mph pace and not yet having run a full two miles, I'm sure I'd be a bit too slow for some of them), I'm glad I am not the only one who is nervous though, I was sure people would think I was nuts!

    I would definitely work on getting your girls to come with you during the hours you feel safe, esp if you are going that pace. That is my pace when I run with my 7yo!
  • scrapjen
    scrapjen Posts: 387 Member
    I have some anxiety issues, so I totally understand where you are coming from there. I'm not really afraid to run outside, I just choose not to. I'm an indoor exerciser ... the weather extremes, DOGS, and just being too far from the kids (at home, I can go as far as I want on the treadmill/elliptical and still be 30 seconds from the kids if I'm needed). I know ... I'm totally spoiled with my complete home gym. I never take it for granted!

    I did a 5K without really training or running outside and didn't have a problem at all. In fact, the rush of the race made it feel a lot easier than on a treadmill (to me!). I will run at the park (little trails and tons of people around) sometimes, or on an indoor track at the gym (still not the same as outdoor with wind and hills, but it does feel different than the treadmill).

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