1. Warm Up Effectively
A solid warm-up does way more for calming nerves then you might think. Aim for a warm-up routine that elevates your heart rate and gets your muscles primed and ready to go. Most people say it takes 2-3 miles to get into a pace and feel ready to run. If you do this prior to your race, you can settle into your pace/heart rate zone more easily. Getting into your rhythm will not only distract you while doing this, so you don't overthink things, but will also help with the first few miles from allowing doubt to creep in.
Find the warm-up routine that works best for you. This may involve light jogging or specific drills for you. Check out my favorite warm up routine here!
2. Visualize Success
Visualization is a technique used by top athletes in all sports to prepare mentally. Spend a few minutes imagining every detail of your race, from the sound of the starting gun, through each turn, gel or water cup, to the moment you cross the finish line. Picture yourself maintaining your heart rate zone or pace, tackling hills, and celebrating your finish.
By rehearsing these positive scenarios, you build confidence and combat any negative thoughts. It is something that takes time and
3. Focus on the Present
When anxiety hits, it's easy to spiral into worries about what could go wrong. Instead, practice focusing on the present moment, what is happening right now. Pay attention to your breathing, your heart rate, and how your body feels. Remind yourself that you have trained harder than this and have worked so hard to get to this moment. Bringing awareness to your physical sensations can ground you and keep your mind calm.
I have found myself in countless races allowing doubt to creep into my mind. Doubting if I can hold my goal pace, doubting if I can place at that event, doubting if I can finish strong. Focusing on what is going on in the moment will free you from these thoughts. I focus on the moment and being thankful I get to be at the start line.
4. Listen to Music
The right playlist can be an effective distraction from nerves. Curate a pre-race playlist filled with songs that excite and inspire you. This can also make your pre-race routine feel lighter and more energetic. Look for tracks that lift your spirits, get your heart pumping, and put you in the right mindset. What genre are you going with?
5. Breathe Deeply
Don’t underestimate the power of your breath. Deep, intentional breaths can significantly reduce anxiety. Practice deep breathing by inhaling for a count of four, holding for four, and exhaling for four. Doing this for just a few minutes can decrease your heart rate and promote mental clarity. Aim to incorporate this technique at least five times in the minutes leading up to the race to help foster a calm state of mind.
6. Be Prepared
Preparation is crucial for minimizing pre-race anxiety. The night before your event, lay out everything you need—your race outfit, nutrition, gear, and any other essentials. A well-organized checklist can eliminate late-night stress and help you feel confident going into race day. Preparing your breakfast and thinking about the steps you are going to take in the morning to leave on time to get to the race venue with plenty of time to spare, is crucial for eliminating any extra stress come race morning.
7. Trust Your Training
When nerves start creeping in, remind yourself of the hard work you've put into your training. You’ve logged countless hours running, swimming, biking, and cross training. For instance, if you’ve completed four long runs of over 15 miles in your marathon training, you can trust that your body knows how to handle race day. Reflecting on your training can help reinforce your mental toughness and build your confidence.
8. Focus on Success
Shift your mindset from fearing failure to envisioning success. Instead of worrying about what could go wrong, concentrate on what you want to achieve. Fear and belief both require your thinking something will happen without knowing all the variables. I would choose belief everytime if it were up to me. Whether it’s a personal best time or simply the joy of racing, keeping your goals in sight can elevate your motivation. For example, if you aim to enjoy the scenery during an upcoming event, this mindset can redirect any anxiety into excitement.
9. Remind Yourself Why You’re There
Amid the pre-race anxiety, it’s essential to reconnect with your reasons for racing. Remember that running is about more than just crossing the finish line; it's about personal growth, the thrill of competition, and connecting with fellow athletes. Embrace the excitement of the day—soak in the crowd's cheers and enjoy the camaraderie with fellow racers.
10. Seek Support
Lean on your community and the people directly around you when nerves kick in. Discuss your feelings with fellow athletes or supporters. Sharing experiences and hearing helpful insights can reassure you. Whether it’s friends, family, or a supportive running club, surrounding yourself with positive influences can provide comfort and help foster a healthy mindset ahead of race day. Feeling connected with others can help reduce anxiety.
Your Path to a Confident Race Day
Managing pre-race nerves is a balance of mental strategies and physical preparation. The techniques outlined here can help you transform anxiety into focused energy for performance. Embrace the excitement, trust your training, and stay present. Race day is your time to shine, and you deserve to savor every moment.
Dr. John Mendenhall II PT, DPT
@Triathlo101 on YouTube
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