As your goal race approaches, it’s natural to feel a bit of anxiety creeping in. Your training is peaking, you’ve put in the hard work, and now the weight of it all can start to feel a little overwhelming. Whether it's nerves about your performance, fear of not being ready, or just the pressure of the big day ahead, you're not alone. Anxiety during this phase of training is a very common experience, and it’s something I’ve seen many of my athletes face. But here's the good news: this anxiety isn’t something to fear. In fact, it can be a sign that you care about your race and your performance. The key is learning how to manage it so it doesn’t control you.
Why Does Anxiety Happen Now?
When you reach the peak of your training, your body and mind are running on high alert. You've been pushing hard, and you're nearing the finish line of your preparation. At this point, your body is tired, your mind is racing with thoughts of the race, and it’s easy to get lost in a loop of what-ifs and doubts. This mix of physical fatigue and mental stress often leads to feelings of anxiety.
Sports psychology tells us that this feeling is completely normal. It’s part of the process, and it’s not something to fight. Instead, it’s about learning how to manage and channel that energy.
Reframe Anxiety as Energy
One of the first things I talk to my athletes about is reframing that anxiety. Instead of viewing it as something negative, think of it as energy that your body is preparing to use. Those nerves are a sign that you're getting ready for something important. Your body is gearing up for race day, and that's a good thing.
A bit of nervous energy is what will help you stay sharp and focused. It will fuel you when the going gets tough on race day. Instead of fearing it, you can learn to embrace it as part of your preparation.
Focus on What You Can Control
The anxiety you might be feeling often comes from a place of uncertainty—about the race conditions, your competitors, or what might go wrong. In these moments, it’s important to remind yourself of the things you can control. You can’t control the weather, but you can control your pacing strategy, how well you hydrate, and how you fuel during the race. You’ve put in the work, so trust yourself and focus on these controllable factors.
This is where having a solid plan and a structured taper period comes in. Knowing that your body is getting the recovery it needs before race day can help ease your mind. Your job now is to trust in your training and the process you’ve followed.
Mindfulness and Relaxation Techniques
One of the most effective ways to manage pre-race anxiety is through mindfulness. Taking the time to practice deep breathing or progressive muscle relaxation can help calm your nervous system and ground you. Visualization is another powerful tool—see yourself succeeding on race day, running with confidence, and crossing that finish line. It’s about training your mind just as much as you’ve trained your body.
Positive Self-Talk: Your Secret Weapon
In the moments of doubt, it’s easy to get lost in negative thoughts. We’ve all been there: “What if I’m not ready?” or “What if I can’t handle the pressure?” This kind of thinking only fuels anxiety. Instead, I encourage my athletes to practice positive self-talk. Tell yourself, “I’ve trained for this moment,” or “I have the strength to finish strong.” Replacing those negative thoughts with positive affirmations helps to create a mindset that is focused and prepared.
Peak Fatigue is Normal
As you hit the peak of your training, you’re probably feeling some physical fatigue as well. Your body is tired, but it’s important to remember that this is part of the process. Training cycles are designed to push you to the limit before you taper and let your body recover. This fatigue is not a sign that you're falling short—it’s a sign that you're getting closer to race day. Reassuring yourself that this stage is temporary can help you feel more confident about the upcoming taper.
You Don’t Have to Go Through This Alone
If you’re feeling overwhelmed by anxiety in the lead-up to your race, know that you don’t have to face it alone. I work with athletes all the time to help them navigate the mental and emotional challenges of race prep. Whether it’s through developing a strong mental game, learning relaxation techniques, or just having someone to talk to about your concerns, I’m here to help you manage your anxiety and stay focused on the prize.
If you’re ready to take control of your mindset and approach race day with confidence, let’s work together. I can help you develop strategies to turn your anxiety into fuel, so you can perform at your best when it matters most.
Let’s chat about how we can make race day your best day yet.
Feel free to reach out and schedule a consultation, and we can start working on a plan tailored to your needs. Together, we’ll make sure you cross that finish line with the mindset of a champion.