Butterflies Aren’t the Enemy
If you’ve ever stood on a start line with shaky hands, a racing heart, or the sudden urge to pee for the fourth time, you know what race-day nerves feel like. And maybe you’ve thought, “If only I could calm down.”
But here’s the thing: nerves aren’t a bad sign. They’re energy. Your body is gearing up for something important. That adrenaline rush you feel? It’s your system preparing you to perform. The trick isn’t to get rid of nerves — it’s to channel them.
Why We Get Anxious Before Races
Your brain is wired to protect you. Big effort ahead? Unknown conditions? Crowds of people waiting to see how you’ll do? Your brain interprets all of it as a potential threat and flips the switch: heart rate up, digestion down, senses sharp.
It’s the same stress response that kept our ancestors alive — only now, instead of running from predators, you’re lining up for a 10K.
That stress doesn’t mean you’re weak. It means your brain thinks this moment matters. And it’s right.
Flipping the Script: Anxiety Into Fuel
Instead of trying to get rid of nerves, reframe them:
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That tight chest? It’s oxygen priming your system.
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Those butterflies? It’s adrenaline ready to push you forward.
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That jittery energy? It’s the same fuel sprinters use to explode off the line.
When you see nerves as preparation instead of sabotage, they stop working against you and start working for you.
Practical Ways to Channel Pre-Race Nerves
You don’t need a 20-minute meditation to handle race anxiety. You need tools you can use in the moment:
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Breathe with purpose. Inhale for 4, exhale for 6. It tells your nervous system you’re safe.
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Use a mantra. Something simple like “strong and steady” keeps your mind anchored when the noise ramps up.
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Chunk the race. Don’t think about all 13.1 miles. Think about getting to the next aid station, or holding form for the next 5 minutes.
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Lean into it. A little anxiety sharpens focus and reaction time — exactly what you want when the gun goes off.
Masters & Menopausal Athletes: Why This Hits Different
With age and hormonal shifts, sleep can be rougher the night before a race, and stress can hit harder. That’s okay. You don’t need the “perfect” night’s sleep or to feel zen at the start line. You just need enough. Trust that decades of training and resilience are in your corner — nerves are just adding a little spark.
If nerves keep tripping you up, or you’re curious about the brain-body connection:
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Central Governor Guide → Explains how your brain regulates effort and fatigue, and how to work with it instead of against it.
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1:1 Coaching → Personalized support to train both your physiology and your mindset for performance.
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Mindset Reset Mini-Course → Tools for rewiring daily habits and building mental resilience.
Race-Day Nerves FAQ
Is it normal to feel anxious before every race?
Yes. Even experienced athletes get nerves. It’s your body preparing for effort, not a sign of weakness.
What if I can’t sleep the night before a race?
It happens to almost everyone. One restless night won’t ruin your race — the training you’ve done matters more.
How do I calm pre-race jitters at the start line?
Use controlled breathing, mantras, and short warm-ups to channel the energy into focus.
Can anxiety ruin my performance?
It can if you fight it. But when you reframe nerves as fuel, they sharpen your focus and boost energy.
Do older athletes get more nervous?
Not necessarily, but recovery and sleep shifts can make stress feel bigger. With experience, though, masters athletes often get better at channeling nerves.
Race-day nerves don’t mean you’re underprepared. They mean you care. They’re your body’s way of giving you free energy to tap into when it matters most.
So next time your stomach flips or your heart pounds before the start, don’t fight it. Smile, take a breath, and remember: this isn’t panic. This is fuel.