If you’re feeling anxious about an upcoming race, you’re not alone. Even the most experienced runners get pre-race jitters. But what if I told you that anxiety isn’t something to fight against? Instead, it’s something you can work with.
Anxiety and excitement feel almost identical in the body. Your heart rate goes up. Your breathing changes. Your mind starts racing. The only difference? How you interpret those sensations. That means you have the power to reframe your nerves into something useful. Here’s how.
1. Change “What If?” to “I Get To”
Anxiety loves to ask, What if I fail? What if I don't hit my goal? What if something goes wrong? Instead of letting those thoughts spiral, flip them into something positive.
- “I get to test my training.”
- “I get to push my limits.”
- “I get to experience this race.”
This small shift takes you from a fear-based mindset to one of gratitude and excitement. You’ve worked hard to get to this start line. Don’t let doubt steal that from you.
2. Recognize That Anxiety Means You’re Ready
Your body doesn’t know the difference between fear and excitement. The racing heart, the butterflies, the restlessness—they’re all signs that your system is gearing up to perform. Instead of trying to calm down, tell yourself, This is my body getting me ready.
Elite athletes feel this, too. The difference is they don’t see it as a bad thing. They trust that their body knows what to do. You can do the same.
3. Visualize Success, Not Perfection
A lot of runners think visualization means picturing everything going perfectly. But that’s not how race day works. Instead, imagine handling challenges well.
Picture yourself staying calm if you start too fast. See yourself pushing through fatigue with strong form. Imagine adjusting to unexpected weather with confidence.
This kind of visualization prepares your mind to adapt, so you won’t panic when something doesn’t go to plan.
4. Anchor Yourself in Your Why
When nerves take over, it’s easy to lose sight of why you’re doing this in the first place. Go back to that.
Maybe you run to prove something to yourself. Maybe you’re carrying the strength of your ancestors. Maybe you’re racing for a cause bigger than you. Whatever your reason, hold onto it. Let it be stronger than your fear.
5. Focus on Process Goals
Instead of obsessing over a finish time, set goals that keep you present during the race.
- Stay relaxed in the first few miles
- Nail your fueling strategy
- Keep strong form in the final stretch
When you focus on what you can control, the outcome often takes care of itself.
Work With Me
Mindset work is just as important as training. If you’re struggling with race-day nerves or want to level up your mental game, I can help. I coach runners to not only train smarter but think differently about performance. If you're ready to approach racing with more confidence and joy, let’s work together.
You don’t have to do this alone. Reach out, and let’s unlock your full potential.