New runners often feel self-conscious when training in familiar neighborhoods, fearing judgment from neighbors or passersby about their physique or fitness level. According to the American Psychological Association, this feeling stems from the "spotlight effect," where people tend to believe they are the center of attention. If prolonged, this anxiety can become a psychological barrier, causing many to hesitate or even abandon their desire to run.

Preparing before your run

One simple way for new runners to overcome this feeling is to prepare their appearance before heading out. Specialized athletic wear acts as a psychological "shield," helping new runners face the gaze of strangers and fostering a sense of belonging on the running path.

Running with others is an effective way for new runners to reduce self-consciousness. Photo: VnExpress Marathon

Wearing the right gear also helps new runners take their training more seriously. Breathable, well-fitting clothes provide comfort during exercise. For women, a suitable sports bra ensures they can focus on their pace without worrying about adjusting their attire.

Additionally, understanding basic running techniques and upper body posture helps new runners feel more confident. In the initial stage, runners do not need to prioritize speed or distance. Simply knowing they are running correctly and safely is enough to create a sense of satisfaction. Small daily progress motivates new runners to feel more secure on their journey.

Running with others is also an effective way to reduce self-consciousness. The running community is diverse in age and fitness levels, and many are at the same "starting line" as you. Finding a running partner or joining a running group helps new runners integrate into the collective rhythm of training, rather than dwelling on the fear of being noticed. When running with others who share a similar starting point, the motivation to maintain the habit becomes clearer.

Maintaining a positive mindset while running

While running, it is important to adjust your mindset. Most people are preoccupied with their own work and thoughts rather than paying attention to a runner passing by. By changing perspective, new runners will realize that most glances are merely casual, even encouraging, rather than scrutinizing.

To avoid overthinking, runners can actively distract themselves with simple methods such as counting steps, mentally calculating distances, or listening to favorite music or podcasts. These methods help the mind focus on the running experience, rather than the anxiety of training in public.

In the event of harassment, remaining calm and continuing to move is the safest option. Shouting back or making rude gestures will only escalate the situation. Keeping a cool head and composure is the best way to protect your emotions and maintain your running pace.

Anxiety is often the biggest barrier in the first few runs, not physical fitness. However, after just a few training sessions, confidence will gradually replace the fear of being noticed. At that point, you will not only run to improve your health but also to overcome yourself each day.

Quang Minh (according to Verywell Fit)

VnExpress Marathon Ho Chi Minh City Midnight 2026, taking place on 22/3, is Vietnam's largest night race. In its 4th year, the event expects to attract 12,000 domestic and international athletes. Running through iconic landmarks of TP HCM such as Tao Dan Park, Independence Palace, Notre Dame Cathedral, and Nguyen Hue Walking Street at night promises a unique experience, helping runners achieve breakthroughs in both performance and mindset. Interested runners can register here.