The Outdoor Muscle Show: On the Move (Episode 6) – Beginner’s Fear

I’m in San Diego in this episode, walking a trail and keeping an eye out for snakes—a hazard I don’t think much about back in Washington. As I walk, I’ve been reflecting on my start in triathlon and the lessons I learned about overcoming what I call beginner’s fear.

When I started triathlon, I was no stranger to endurance sports. I’d run road races, trail races, and obstacle courses. But swimming? That was new—and intimidating. I had to start from scratch. I worried that everyone at the pool could tell I had no clue what I was doing.

This wasn’t the first time I’d felt that way. Before endurance training, I practiced martial arts. Walking into that first class was intimidating—being new is obvious in martial arts. The embarrassment can be enough to keep people from even starting. As kids, we’re used to trying new things—T-ball, soccer, dance—without overthinking it. But as adults, we tend to put pressure on ourselves to look competent right away.

The Secret to Beating Beginner’s Fear

Over time, I realized there’s a way to make it easier. In martial arts, I once told a training partner how embarrassed I felt being so new. He said, “We were all new at one point. You just have to keep showing up.” That advice stuck with me.

When I started swimming, I reminded myself of that conversation every time I felt self-conscious. The more I showed up, the more my competence and my confidence grew. And when I combined that persistence with a childlike excitement for learning something new, the fear started to fade. I stopped treating it like something competitive and started treating it like something fun.

If you’re dealing with beginner’s fear in running, swimming, cycling, or any other endurance sport, two strategies can make a huge difference:

• Remember that everyone starts as a beginner—and showing up is the fastest way to build confidence and competence.
• Reframe fear as excitement—approach the challenge like a kid would, eager to learn.

Research shows that the physical responses to fear and excitement are similar. If you tell yourself you’re excited instead of nervous, you’re more likely to have a positive experience.

A Childhood Lesson from the Trails

Growing up here in San Diego, I used to mountain bike with friends. On one trail, there were three small jumps. My friends would fly over them without hesitation, while I would slow down, roll over, and avoid getting any air. I wanted to try, but I was scared of crashing.

One day, after enough encouragement, I decided to go for it. I pedaled hard, hit the jumps, and got some air—and I didn’t crash. From then on, I had no problem doing it again and again. That first leap made all the difference.

Sometimes, the third step to beating beginner’s fear is to just go for it once. Push past the hesitation, experience it, and you’ll often realize it’s not as scary as you thought.

Beginner’s Fear Conclusion

Beginner’s fear is something we’ve all faced. And the truth is, most people in outdoor fitness and endurance sports are happy to help new athletes learn and feel welcome. All the joy, health benefits, and personal satisfaction you can get from strength and endurance sports are just on the other side of that first step.

If you need someone to guide you through it, I offer both remote and in-person coaching in the Seattle-Tacoma area, with tailored strength training for runners and custom endurance plans to help you succeed.

If you’ve been waiting for a sign to get started—this is it.

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