“Runner’s on your mark…”, your heart begins to race as you move your toe to the start line. “Get set…”, your stomach is in knots as you imagine every worse case scenario and all the things that could go wrong. “GO!”, you take off and find it hard to be in the moment enjoying the race you are running because all you can focus on is everything that you didn’t do well. Instead of trusting your training you are ruminating on the negative possibilities and it’s ruining your experience. Does this sound familiar? Race day anxiety is a real issue for many runners. Fortunately it can be curbed and even used in your favor if you employ a few simple techniques leading up to the start line.
Technique #1: Reflect on Challenges. Take a few minutes to review obstacles you overcame in your training cycle (hard workouts you pushed through, setbacks you demonstrated resilience in and ways you were able to move forward despite hardships.) What went down, and how did it make you feel? Just acknowledging those feelings can help you rebuild your confidence to face the new task in front of you.
Technique #2: Use Positive Affirmations. Create a list of positive affirmations like, “I can handle whatever comes my way”, “This is tough, and I am tougher”, “My well is deep, and I have more to give”, or “Each setback makes me stronger.” Try to recite these daily (in the weeks leading up to your race!) because believing in yourself is honestly half the battle.
Technique # 3: Visualize Your Success. Spend a few moments each day visualizing yourself being energized and having a strong race. Picture everything you’ll need to go through to have the race of your dreams. It’s also important to visualize what you’ll do when things go wrong. That way you are able to maintain composure and make the best of whatever comes your way. With practice, your brain will feel like you’ve already experienced a successful race. Picture yourself using that resilience to tackle your next race.It’s like a mental warm-up for success!
Bonus: Play Mindfulness Games. This is one of my favorites and I use it every time I race longer distances (half marathon and up). There are many variations but here are a few examples. Play “I Spy” with yourself. Pick something in your environment (i.e. things that are blue, runners wearing purple shoes, etc.) and try to see how many of those things you can find. Make it a gratitude run. (i.e. Give thanks for something each time you pass a blue house, etc.) Give yourself a challenge. While running the Myrtle Beach Marathon last week, I attempted to count the number of floors in each building I passed. I wasn’t successful every time but it kept my mind focused and kept the miles flying by.
As a counselor, I know better than most the effects anxiety can have on everyday life. As a coach, I know that running, especially racing, is no exception. So, the next time you toe the start line of a race (or even just plan a hard training run), give one of these techniques a try. I’m confident it will help keep you calm, focused, and ready to crush all your race day goals!
