Running For Anxiety

Worrier to runner in 10 weeks. This course is designed to take you from somebody who doesn't run (and maybe never has before) to someone who uses exercise to control their anxiety, in 10 weeks.

How it works

Each week, we'll release a new coaching session. You should download this to your phone or MP3 player. Each session will last approximately 30 minutes and will guide you through the session.

In each session, we'll do a warm-up, some running and some walking. The audio will tell you what to do. We'll also explore mindfulness as we go.

You can complete the sessions whenever you like. Each session should be completed on three separate days before moving on to the next one.

Downloads

You can download the audio files as a podcast, or as individual files. We recommend using the podcast if you can, as it's easier. Select the type of device you have for full instructions.

Downloads for Android phones (Samsung, HTC, Google, etc)

If you want to download the audio file directly and save it your phone, you can use the link below.

Click here to access week 1.

Click here to access week 2.

Click here to access week 3.

Click here to access week 4.

Click here to access week 5.

Click here to access week 6.

Click here to access week 7.

Click here to access week 8.

Click here to access week 9.

Click here to access week 10.

By default, the audio will play when you open the link. If you want to download it now, to play later, long press on the link and then select "Save Link".

If you are familar with podcasts, you can also use our podcast feed. Once you subscribe, it will automatically download new audio files into your podcasting app.

Or, if your app needs the direct link, use this link to the podcast feed.

Downloads for iPhone

The easiest way to download the sessions on iOS devices is to subscribe to the podcast. To do this, open the Podcasts app, search for "Running For Anxiety" and hit subscribe.

Alternatively, you can access the audio files directly. iOS does not support saving audio files to the phone. Therefore, you can either stream it using the link below, or download it to your desktop computer, import it into iTunes and then sync it to your phone.

We recommend streaming it because the other way is a massive hassle.

Click here to access week 1.

Click here to access week 2.

Click here to access week 3.

Click here to access week 4.

Click here to access week 5.

Click here to access week 6.

Click here to access week 7.

Click here to access week 8.

Click here to access week 9.

Click here to access week 10.

Downloads for non-smartphones

If you don't have a smartphone, but do have an MP3 player, you can download the audio file using the link below and load it onto your MP3 player.

Click here to access week 1.

Click here to access week 2.

Click here to access week 3.

Click here to access week 4.

Click here to access week 5.

Click here to access week 6.

Click here to access week 7.

Click here to access week 8.

Click here to access week 9.

Click here to access week 10.

Or, if you can't play audio, you can download the worksheet.

Click here to download the week 1 worksheet.

Click here to download the week 2 worksheet.

Click here to download the week 3 worksheet.

Click here to download the week 4 worksheet.

Click here to download the week 5 worksheet.

Click here to download the week 6 worksheet.

Click here to download the week 7 worksheet.

Click here to download the week 8 worksheet.

Click here to download the week 9 worksheet.

Click here to download the week 10 worksheet.

Frequently asked questions

Click on the question to reveal the answer.

What shoes do I need?

Trainers of any kind. You do not need special running trainers, but you do need something comfortable.

If you have something practical but not strictly trainers (coverse, for example), you could use those. But you won't be able to run in heels, wellies, flip flops, dolly shoes, or anything else that doesn't stay firmly attached to your foot.

You could also try running barefoot. The barefoot running movement has gained a lot of momentum in recent years. Watch this video from the New York Times to learn more.

What if I fall behind or miss a session?

No problem, you can work through it at your own pace. So, if you get ill and need to take a week off, no problem. Just pick up where you left off. If you find it too hard, just go back a week.

Although we'll be releasing sessions each week, this is not a strict timetable. So you don't need to "catch up", just keep going with a regular schedule.

What if I don't have a smartphone?

The workouts are based around a 30-minute audio coaching session. Therefore, to get the real benefit from the course, you are going to need these.

If you don't have a smartphone, here are your options:

If you have an MP3 player, you could download the audio to that instead.
If you have another audio playing device (tablet, laptop, etc), and you are a member of a gym, or there is a public gym nearby, you could use that with a treadmill.
If all else fails, we have produced a worksheet you can use instead of the audio. It will give you the instructions, but will mean you won't get the coaching, and you will have to do the timings yourself.