1. Be prepared.
Part of being ready for your race is obviously making sure you do the proper training. But you can do other things to help feel better prepared for your race, which can lower your pre-race anxiety levels. For example, many runners like to study the course map so they know exactly what to expect. If you know that aid stations will be at every other mile on the course, you’ll feel less anxious about staying hydrated during your race.
If you’re traveling to a race and you’re anxious about forgetting an important race item, start packing early and use a checklist to make sure you’re not missing anything. Waiting until the last minute to get ready will increase your anxiety.
2. Expect the unexpected.
Preparing for the unexpected can also bring your anxiety down to a manageable level. I always tell my runners to practice running in all kinds of weather: rain, snow, sleet, heat. So if rain is in the race day forecast and you’ve already run in the rain, that’s one less thing to be worried about.
3. Develop pre-race rituals.
4. Try deep breathing.
When you’re anxious, your breathing becomes shallow. Try breathing deeply from your belly. Breathe in for 7 seconds and then out for four engaging your lower diaphragm. You’ll feel an instant calming effect and you’ll also help prevent stitches
5. Use visualisation.
Visualisation is a technique used by athletes to improve their focus and reduce performance anxiety. A couple of weeks before your race, begin visualising yourself starting the race, running in it, and crossing the finish line. Picture what you’ll be wearing, who will be watching you, and how you’ll feel when you hear people cheering as you cross the finish line. Why does this help reduce performance anxiety? You’ll be eliminating — or at least minimising — the fear of the unknown, which is a huge cause of stress. By imagining yourself running your race, you’re familiarising yourself with what might happen, as well as how you may react.
6. Run without expectations.
Setting high expectations is one of the biggest causes of pre-race anxiety because you put a lot of pressure on yourself to meet a certain goal. Put your expectations aside and just focus on running your best. You’ll feel much more calm, which may actually help you run a great race.