The Pressure of Peak Training
As race day approaches, I see many of my athletes experience a surge in anxiety. Peak training weeks push both the body and mind to their limits, and it’s common for runners to start questioning their fitness, readiness, and ability to perform. I’ve coached athletes at all levels, and I can say with confidence—anxiety isn’t a sign of weakness. It’s a natural response to big goals.
Why Anxiety Peaks Before a Race
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Increased Training Load: High mileage and intensity lead to both physical and mental fatigue.
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Doubt Creeps In: The body feels worn down, making runners wonder if they’ve done enough.
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Pressure to Perform: Self-imposed expectations (or external ones) can heighten nerves.
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Tapering Feels Weird: Cutting back on mileage before race day often feels counterproductive.
How I Help Athletes Manage Pre-Race Anxiety
1. Normalizing the Nerves
I always remind my athletes that pre-race anxiety is completely normal. In fact, it’s often a good sign—it means they care. I share stories of elite runners who experience pre-race nerves but still perform well. I also encourage my athletes to reframe anxiety as excitement rather than fear.
2. Focusing on What They Can Control
I help my athletes shift their focus to things within their control—effort, mindset, and preparation. External factors like weather or competition don’t define their race. We develop race-day routines that instill confidence, and I remind them that fitness doesn’t disappear overnight—tapering is part of the process.
3. Using Visualization Techniques
One of my go-to strategies is having runners mentally rehearse their race, including potential challenges. I encourage them to picture themselves handling discomfort and finishing strong. We also incorporate breathing exercises and mindfulness techniques to help calm their nerves.
4. Adjusting Workouts When Needed
Some of my athletes benefit from shorter, confidence-boosting workouts during peak weeks. If I notice that fatigue or stress levels are high, I adjust volume or intensity accordingly. I always remind them that slight changes won’t derail their fitness but can actually enhance recovery and readiness.
5. Reminding Them of Their Wins
When doubt creeps in, I have my athletes look back at past workouts and successful races. Reviewing their progress builds confidence. I also encourage them to track their training in a journal so they can see how far they’ve come. Acknowledging their hard work goes a long way in keeping their mindset strong.
6. Keeping Perspective in Check
Racing is a privilege, not a test of worthiness. I remind my athletes that one bad workout or race doesn’t define their abilities. I encourage them to find joy in the process rather than obsessing over outcome-based goals.
Pre-race anxiety is normal, but it doesn’t have to be paralyzing. By reframing nerves, focusing on what they can control, and reinforcing confidence, my athletes shift from anxious to ready.
If you struggle with race-day nerves, let’s develop a plan to keep the focus on performance and enjoyment. Need help preparing? Let's chat about the best coaching or training plan option for you!