How to get over fear of running in public?

+1 for parkrun. When I started parkrun, I couldn't even nearly run 5k, and lots of people run/walk. There's explicitly no judgement. And it's ace to have encouragement from the volunteers!

I also bought myself a peaked baseball style running cap to hide behind :). I can dip the peak down to avoid people's eyes and bingo I'm invisible as I run v v slowly past....

Parkrun is definitely supportive, I got way more enthusiasm from volunteers when I was at the back than the middle!

Another recommendation for those bone conductor earphones. I did used to do the one earbud in thing which worked well, but then the races said you couldn't wear normal headphones only bone conductor ones so when mine packed up I got some of those instead.
Bonus is that as well as being able to hear traffic approaching (country roads) or other runners/cyclists, it still looks plausible that I can't hear so it helps me completely ignore the rare but v annoying shouty man in a van etc..
Worth checking the review though - my current ones are a bit quiet (even at full volume) if there is much traffic, previous (more expensive) ones were much better.

Another option if you don't get on with the conductor earphones (they make me feel a bit nauseous) is to get earbuds and just put one in, leaving one ear free.

Get bone conuction headphones so you can gear your surroundings like a car or siren et

Headphones so you completely cut off could be dangerous
You still need to be aware of surroundings

Ignore the average speed on park run.
Look at the range.
For example last week my local parkrun had a range from 17 minutes to over an hour. The back walkers don't let anyone get left behind. It really is for everyone. The volunteers are people like me who do it because we love to see everyone out being active.

I definitely think that looking for a local couch to 5 k group would be a great idea for you, or failing that just start with the app. This will help you pace yourself otherwise you’re likely to go off too fast, for too long and find it too hard. C25k will build things up gradually and running club c25k courses I’ve never met anyone who can’t do c25k if they stick with it , including those who are old / overweight etc etc.

The idea about a loop around your house is great, just go as slowly as you possibly can and pace yourself… if you’re not doing C25k then a lampost atva time is a good start.

if you look at park run you’ll see a results page and you can see the slowest times last week. However we frequently have people that walk and take over an hour - you won’t be last as there is always a tail walker and you’ll get support the whole way round as every knows how hard it is to start and get out there.

I run partly on country lanes. My advice from a safety point of view, is to keep whatever you are listening to on headphones quiet, and always run on the right side of the road, facing the traffic.

I have just started running and I drive to a place about a mile from my house where I feel safe but it is also quiet, all be it there are houses so if a problem I could knock on a door. Could this be an option?

What about a treadmill ? You can walk run on it, then once you feel more confident run outdoors. I use my treadmill quite alot, esp in winter. Plenty of second hand ones on ebay, if you just wanted to try it .
Good luck.

Park run is ace. Everyone is so nice and it honestly doesn't matter what your time is.

Is there a running club near you? Joining a club is a great way to meet other runners, be social and get encouragement and tips. My club is very mixed ability with lots of super fit people and lots of middle aged, fairly slow joggers like me. Might be worth a look?

Plenty of people walk at parkrun :)
jf you aren’t sure volunteering as a marshal is a great way to introduce yourself, you’ll get a feel for the event, probably get a bit of confidence seeing the walkers/walk-joggers and meet the core team too.

Do a self defense course

Do you go out alone to shop or to work?
It is no different

I started running at a size 22 and dangerously obese. Started with C25K and because I was horrified at the idea of people looking at me and laughing I ran at 6am on the streets local to me. I used the plot a route website to help work out the distances on a variety of loop options (so I could escape home easily) and went from there.

At 6am the only people you'll encounter are other runners who will be nothing but encouraging and random dog walkers. Traffic is light/non-existent and at this time of year it's already perfectly light...plus it's cooler than trying to run in the sun.

It's always felt safe to me, by 6am all the rabble tend to have worn themselves out and are snoring away so it's just the boring safe types that are around.

It took me a while to pluck up the courage but I'd also definitely recommend joining a social running group. I'm lucky enough to have found a completely inclusive, non-competitive women's only group. No one is left behind to finish last, there's tonnes of encouragement, support and inspiration. Thanks to them I successfully completed C25K and I'm now training for a marathon!

I'm on the cusp of being only overweight and I've stopped the crazy habit of dressing head to toe in oversized black clothes to run in and now chose proper technical fabrics that don't make me overheat and have all the right reflective kit for when it's darker.

You can absolutely do this @Tortoisetroubles. Make sure you have a good fitting bra so that it doesn't rub and comfortable trainers, choose your route and get out your front door. You'll feel amazing when you start accomplishing your goals and the endorphins are pretty great too!

I'd say parkrun or a running group is your friend here. People at the back of parkrun are really slow and there's no judgement if you stop after a lap or two rather than doing the whole thing.

I've been running for years and I'm freaked out by going out at night too, it's different for most men. Nothing wrong with lunchtime runs, worst that'll happen is some rude comments from some monger with a personality problem. They're pretty rare though.

I read somewhere that even Paula Radcliffe got heckled whilst out jogging once, someone sarcastically called her Paula Radcliffe for going slow then saw her face...

I would find a loop that takes a few minutes to run round and will pass your front door each time. Run when someone is home so they can look out for you every few minutes; that might help reassure you about being out on your own.

Always take your phone and have your tracker on, tell people at home your route and then go for it. Walk a bit, run a bit, jog a bit...but stick to your loop as you will only be a few minutes from home if you feel unsafe.

Even run a minute away from home, turn around, run back, repeat...yes it gets a bit boring but if it helps you feel safer, go for it. Once you can in confidence, build to 1.5mins away from home, then 2 etc.

Once you can walk 3 miles, go to Parkrun weekly and there you will meet others in similar positions who will know of local running clubs. Our local Parkrun has the speedy lot of 16 mins for 5km, through to the walkers taking over an hour...it's for everyone.

I was also going to say try parkrun (if that's a suitable time for you) You can walk all of it or some of it and nobody will bat an eyelid. It's a good community to be part of.

Or if you're new to running, perhaps just start with a brisk walk and then run small segments in places you feel safe (or not busy, if you're worried about people watching)

You have a perfectly rational fear of something that is very unlikely to happen. Nothing wrong with that. Do you feel less anxious out walking? I'm not suggesting you give up on running, but rather that walking some routes that you'd like to run may help you feel more comfortable about the idea of running them in the future.

The ideal solution is a running buddy if you can find one amongst your friends/local groups. I generally feel quite safe when I'm out running alone whether on the pavement or out on trails but there are some routes that I do leave for when I'm with a friend as they feel a bit too remote for me when I'm alone.

With regards to people seeing you run if you go out during the day - If I saw you run I'd only be thinking positive things. And if I was running myself I'd nod/wave/say hello as the runners round here tend to.

OP could you find out whether there are any local women's running groups or C25K groups on Facebook and join there?

Also, what do you mean about looking like a "proper runner"? Running clubs are not just for those who can run ultras or do 4 minute miles. Non elite ones will have runners of all shapes, sizes and abilities and will offer different types of runs to suit your pace. They are generally supportive of other runners.

If you know friends who run regularly, you could ask whether they are willing to run with you until you are confident enough to go on your own.

Another vote for park run.
There are always volunteers who walk at the back to keep newbies company and have a friendly chat.

And there is this think called jeffing where you intermix walking and running. So you could go out for a walk and then just add in a short run wherever you feel safe and confident. Easier to get out the house if you are just going for a walk and then add in the hard bits as you get used to it.

Op as an alternative you could walk and still lose weight. I started to walk an hour a day during the early lockdowns and cut back on junk and lost 21 pounds, that took my BMI down to the middle of what's considered heathy. Took about 3 months. Just start with a nice steady pace and it really does help. It's also better on your back and knees than runnings.

Try parkrun to get used to running in view of others! I promise that there will be people of all shapes and sizes and colours or Lycra wobbling their way around the parkrun course - it is very comforting!

If you can find a parkrun in a country park or similar then you could run there to build your confidence? That way you'd know the route, how long it will take you to get back etc from doing the route at parkrun.

The worst thing for me is just setting out with no route. I don't want to get stuck out of breath with wobbly legs and too far from home, so I end up running round in small circles on the same roads and worrying that I look daft passing the same houses for the 2nd/3rd/4th time! So a country park and/or a parkrun route helps me set out confidently knowing I won't get stuck somewhere unable to get back to the house/car!