As a running coach with over 20 years of experience training both elite athletes and everyday runners, I understand how powerful pre-race anxiety can be. It’s normal to feel a rush of nerves before a big race — that mix of excitement and fear. But left unchecked, anxiety can undermine your performance and steal the joy from your race day. The good news? There are proven, science-backed strategies you can use to manage pre-race anxiety effectively, helping you stay calm, focused, and ready to perform your best.
Why Do We Get Pre-race Anxiety?
Before diving into techniques, let’s understand why this happens. Anxiety triggers your body’s “fight or flight” response, releasing stress hormones like cortisol and adrenaline. While these hormones can enhance alertness and energy, too much of them creates tension, shaking hands, a racing heart, and that “butterflies in the stomach” feeling. This physiological reaction is your body preparing for challenge — but if it spirals out of control, it hurts your ability to focus and execute your race plan.
Techniques to Manage Pre-race Anxiety
Here’s a step-by-step guide to help you calm those nerves and stay mentally sharp:
1. Practice Controlled Breathing
Deep, rhythmic breathing activates your parasympathetic nervous system — your body’s natural “relaxation switch.” Try this simple technique:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale gently through your mouth for 6 seconds
- Repeat for 3 to 5 minutes
This lowers your heart rate and reduces muscle tension almost immediately.
2. Visualization and Mental Rehearsal
Visualize yourself running smoothly, feeling strong, and crossing the finish line with confidence. Research shows that mentally rehearsing positive outcomes strengthens neural pathways, making your brain better prepared to perform.
Spend 5 minutes before the race visualizing:
- Your ideal race pace
- Navigating tricky sections with ease
- Your triumphant finish and post-race joy
3. Develop a Pre-race Routine
Routines create familiarity and control, which reduces uncertainty and anxiety. This could be a warm-up sequence, specific stretches, or even listening to a playlist that pumps you up. Stick to your routine consistently in training and race day.
4. Focus on What You Can Control
Pre-race jitters often come from worrying about unpredictable factors like weather, competition, or crowds. Shift your focus to controllable elements: your hydration, nutrition, gear, and mindset. Remind yourself, “I’ve done the work; now I’m ready.”
5. Use Positive Self-talk
Replace negative thoughts with affirmations such as:
- “I am prepared and capable.”
- “Every step makes me stronger.”
- “I control my race, not the other way around.”
Positive self-talk rewires your brain to boost confidence and reduce fear.
Additional Tips for Race Day Calmness
- Avoid caffeine or excess sugar just before the race — they can spike anxiety.
- Arrive early to give yourself time to acclimate and avoid rushing.
- Stay hydrated but don’t overdo it to avoid discomfort.
- Talk to fellow runners or friends for social support.
Final Thoughts
Remember, a certain level of pre-race anxiety is natural — it means you care about your performance. The key is not to eliminate anxiety entirely, but to manage it skillfully. By incorporating controlled breathing, visualization, consistent routines, positive self-talk, and focusing on what you can control, you can transform nervous energy into race-day power.
Train your mind as diligently as you train your body, and you’ll step onto the start line calm, confident, and ready to achieve your best.
