5. Acknowledge the spotlight effect

One of the reasons why many runners struggle to slow down their pace is for fear that others will judge how slow they’re running or think badly about their fitness or performance. However, while it may feel like everyone is watching you, that’s likely not the case. Indeed, as humans we’re susceptible to something known as the ‘spotlight effect’, a cognitive bias which leads us to overestimate how much attention other people are paying to us, and how much they care about what they see.

Reminding yourself of this can make doing your own thing a lot easier, Stephenson says. “You just need to realise that everyone is the main character in their own lives, and no one is thinking about how slow or fast you’re going as much as you are. They’re probably thinking about themselves, their relationships, their financial situation or even what they’re having for dinner – just like you are.”

How to get over your ego and embrace slow running