Most runners experience some nerves before a big race. A certain level of excitement and anxiety can actually help with performance, but too much can cause you to feel tense, more tired, or doubtful before the race begins. There are ways to control these pre-race nerves, such as having a solid pre-race routine in place and getting mentally focused. Let’s talk about some strategies to stay calm and focused during race week and leading into a big race!
Why do runners get pre-race nerves
Many runners put alot of work into their training and pre-race nerves can be due to a fear of not performing well. There may also be feelings of uncertainty or pressure (from yourself or someone else). Other reasons could be comparing yourself to others or overthinking details about the race (especially things that are out of your control.)
Managing nerves the week before your race
Trust your training
Don’t run extra miles or harder than planned workouts this week. Instead, follow your taper plan and look back on your training to see all the hard work you put in.
Have a plan for the week
Make a list of what to focus on this week. It may include getting enough sleep, staying hydrated, and a carb load. You can also make lists and schedules for anything you are worrried about, such as your plan for race morning.
Visualize the race
Spend some time imagining yourself at different points throughout the race. For example: being at the start line ready to run, running strong, pushing through tough parts of the race, and the feeling of crossing the finish line and achieving your goal.
Solidify your goals
Now that the race is close, get specific with the goals you want to achieve. Write down A, B, and C time goals. Come up with process goals too. These can be things like following your fueling plan and staying relaxed or positive throughout the race.
Managing nerves the night before your race
Often the night before a big race is when nerves can hit the hardest, which can impact sleep. If you’ve followed a plan to manage nerves all week then you might feel ok. Here are some strategies to try the night before the race to help settle any last minute nerves:
- journal
- meditate
- review your packing list and make sure everything is ready
- practice positive self-talk
- distract yourself from the upcoming race by doing something fun but relaxing
Coping with pre-race nerves on race morning
Continue to follow the plan you made so that you don’t need to question anything. Make sure to give yourself plenty of time throughout the morning. Feeling rushed or running late will only add to any anxious feelings.
As you wait on the start line try to focus on positive thoughts and mantras. Remind yourself of things like “I am ready to race” and “these anxious feelings mean I care”.
Executing your best race
Often times once runners start a race their nerves subside. Now it’s just time to do what you set out to do. Use mental strategies and smart pacing to run your best race.
If you had a race plan for pacing, do your best to follow it but also be flexible. There may be adjustments needed for things like weather or crowds in the early miles.
When the race gets hard use positive talk and mantras to try to stay focused and positive. Remember than each mile is a chance to begin again, and one bad portion of the race does not mean the entire race will go poorly.
Accept that pre-race nerves are a part of the process
Pre-race nerves are normal and to be expected. The goal is to manage them enough so that they don’t negatively impact your race. If you find they are becoming overwhelming or impacting your mood, sleep, and race performance then this is an area to work on. Otherwise, a bit of nervous energy can help you stay focused and motivated during the race.
Final thoughts on managing pre-race nerves
Learning how to manage nerves leading up to a race is an important skill for every runner. Pre-race anxiety is normal, but it does not have to control your experience or performance.
The goal is not to eliminate all pre-race anxiety, but to show up to your race feeling prepared, focused, and ready to give your best effort.
How you do manage pre-race nerves?
You may also like:
How Many Races Should You Run Each Year Based on Your Goals?
How to Build Mental Strength Throughout Your Training Cycle
Is It Normal to Feel Worse During Taper
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
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