Racing the Mind: Navigating Nerves, Conquering Anxiety, and Thriving Under Pressure

Experiencing these is 100% NATURAL, if anyone is telling you otherwise - they are LYING!

Races, or any aerobic activity over an extended amount time is undoubtedly one of the most physically and mentally demanding challenges anyone can put their bodies through. As race day approaches, nerves, anxiety, and pressure can escalate, dampening performance.

In this blog, we will explore the experiences of marathon runners dealing with these daunting emotions and offer some effective strategies to overcome them.

The Pre-Race Jitters:

Every runner or triathlete I have worked with and I stress “every” has experienced or experiences a surge of nerves and adrenaline before the big day. The fear of the unknown, self-doubt, and even the physical symptoms of butterflies in the stomach can become overwhelming. However, it's important to remember that these jitters, whatever form you experience them in - are a natural (not normal.. there is a distinction) part of the process.

Work through Pre-Race Jitters:

a) Acknowledge and embrace:

Recognize that nervousness stems from the passion and commitment you have for the race. Channel those emotions into useful energy. Remember, you have put in those countless hours of training to get to this spot, now that you are here – here is the only place you want to be.

b) Visualization techniques:

On the day visualize your successful race from start to finish, envisioning yourself executing each stride with confidence and efficiency. This mental rehearsal will 100% help calm nerves.

c) Deep breathing exercises:

Practice deep belly breaths to calm your mind and body. Focus on exhaling slowly and evenly, allowing tension to dissipate. All that is triggered when you are nervous is a systematic sympathetic nervous system response. On the day, feeling your feet on the grass or sand before the race will help.

 

Anxiety During the Race: 

Once the race begins, even the most experienced runners can be plagued by anxiety. Remember anxiety is a “future based emption” and often stems from fears of not meeting personal expectations, not fulfilling other expectations about you, concerns about injury, or feeling overwhelmed by the distance ahead.

It's crucial to address these anxieties early on (before the race) but here are some tips to address it during. This will help to maintain focus during the race. To work through race anxiety:

a) Establish a useful mantra / anchor:

Develop a short, powerful phrase that helps regain focus whenever anxiety arises. I can this the anchor in the work I do with clients. Repeat this mantra to yourself during challenging moments, reinforcing your determination and strength. This doesn’t always need to be a mantra, this can be a “visual anchor” as well.

b) Break the race into chunks:

Instead of focusing on the entire distance, divide it into manageable sections. Concentrate on one segment at a time, celebrating small victories along the way.

c) Find a rhythm:

Establishing a consistent pace can help calm anxious thoughts. Whether it's matching your breathing to your stride or finding a cadence that feels comfortable, a steady rhythm can provide a sense of control.

 

Race Day Pressure:

Whether it's personal expectations, past performances, or the pressure to perform well in front of spectators, race day pressure can be overwhelming. It's essential to recognize and address this pressure promptly to prevent it from affecting your performance and enjoyment of the marathon.

To work through race day pressure:

a) Know your goals:

Instead of fixating solely on the outcome or finishing time, remind yourself of your goals, which I hope are more about the process i.e. those that focus on performance and effort, allowing for flexibility during the race.

b) Reframe pressure:

There are many ways to do this and this would a long blog if I list all of them. The best way to do this is – remembering that pressure is triggered by an external event, however, created internally.

Conclusion:

As I mentioned at the start - nerves, anxiety, and pressure are common emotions experienced by runners, triathletes or for that matter any athlete leading up to and during the race. However, by implementing aforementioned strategies, you can conquer these challenging emotions and ensure a successful outcome.

Remember, racing is not just about the finish line but also about enjoying the journey and embracing the mental and physical strength it brings.

Initial Chat for Foundation Month

Book Now