You’ve checked in at the registration table and put on your race bib. You’ve secured your phone in your arm band and turned on your headphones. You’ve loosened your muscles and tightened your shoe strings. The starting line is in sight. You’ve trained for months and are physically prepared for the test that lies ahead.
However, prepared is the last thing you feel. Instead you feel like you need to find the nearest port-a-potty. Your hands are sweaty and your knees are weak. Your breath is shallow and your stomach is in knots. Could it be the flu or an adverse reaction to an ingredient in the protein bar you ate for breakfast? The chances are slim. Rather, it’s more likely that what you’ve contracted is a classic case of the pre-race jitters.
It’s normal to feel some anxiety before a race. In fact, such nervousness triggers adrenaline production and the “fight or flight” response, which can push you both physically and mentally toward the finish line. Unfortunately, too much anxiety can have a negative impact on your performance. So how do you find the balance between that adrenaline rush and a full-blown panic attack?
First, you need to identify the cause of your anxiousness. Two primary factors contributing to such a reaction may include lack of confidence in your ability and dread of the physical discomfort that may lie ahead.
Luckily, the cure for both lies in a well-executed training plan. If you have put in the work and successfully simulated the race experience leading up to the event, your confidence will increase. As your confidence in your ability grows, your dread of any discomfort you may face will naturally decrease because you will know that you are prepared to face anything you may encounter.
Unfortunately, some people are naturally nervous individuals. As such, that pre-race anxiety may persist despite an expert level of preparation. Fortunately, there are steps you can take to make those jitters more manageable, even if you can’t eliminate them entirely.
- Race a lot or frequently simulate the race experience
The more times you face a situation, the more comfortable you will become. Fear lies in the unknown.
- Bring along a friend or family member
Having someone to talk to prior to the start of the race will make the time go more quickly. In addition, if the person you are with happens to be a close friend or family member, they are likely familiar with your nervousness and have become adept and helping to alleviate your fears.
- Practice the art of distraction
If you are a person who suffers from anxiety, the worst thing you can do is become lost in a never-ending loop of your own racing thoughts. Find ways to distract yourself. Strike up a conversation with those nearby. Offer to help someone who may need assistance. Ask a group who’s warming up if you can join them. If all else fails, take out your phone and message someone who brings you joy and helps you to forget your fears.
Remember, not all anxiousness is bad. The key is finding the sweet spot between an adrenaline rush and a panic attack.
