Pre-Race Nerves: Your Race Plan
I used to get so nervous before races that I had no appetite.
Anxiety.
Dread.
Total Grouch.
I would wonder “Why do I put myself through this?”
Have you ever felt this way? Pre-race jitters are pretty normal, in fact they are good (to an extent). Nerves show that you care about your race and the outcome. The extra excitement can actually help us perform well on race day, but my level of nervousness and dread was definitely not helpful.
Navigating the Nerves
Those pre-race butterflies aren’t fun and to be honest, if I could perform my best in races without any nervousness, that is what I would choose. Being nervous is an uncomfortable, uneasy feeling but nervous excitement and anticipation is also a part of racing. When you’ve done a lot of training and it’s time to test that preparation in a race (or even a key workout), nerves are totally normal because of the uncertainty involved in the endeavour.
Once I accepted that some nervousness will always be part of race day, it was easier to deal with those uncomfortable feelings because I expected them and prepared for them.
This is the first installment of a series about how to deal with pre-race nerves. I have a lot of strategies so there will be several more articles to come. Today is all about the race plan!
Stand on the Start Line with a Race Plan established!
Make a Race Plan
The main source of my nerves was always the uncertainty of how I would perform, how a race would play out and the final outcome. My anxiety would hit as soon as I began considering the possibilities, especially the possibility that I might not achieve my desired result. I learned to immediately replace those thoughts and instead think about my race plan.
A race plan should involve actions you are capable of doing regardless of the unknowns, and the steps should be specific. As you work through each step in your mind (and then execute them during your race) give yourself a “good job” and imaginary pat on the back. This gives you several moments of success during the race.
Here’s an example of my race plan for a mile race:
Explode off the start line
Position myself in the top half of the race field
Defend my position in the beginning and middle of the race (aim to prevent others from passing me)
When I get tired (because getting tired is part of the plan!) focus on matching my cadence with the person in front of me and prevent any gaps from forming between us
Remain composed mentally even while my body is in extreme exertion, remind myself that fatigue is supposed to come- it means I am committed and engaged in the race
Approaching the final lap, position myself so I have a clear path to overtake others
Mentally dial up for my finishing sprint
In the final stretch shift gears, pump my arms quickly to increase my cadence
Focus on passing at least 1 more person until the race is over
If there is no one nearby to pass or if I’m winning, fix my focus past the finish line, and get there get there get there
My Fastest Race Ever…
An intimate look at the power of controlling my thoughts, and focusing on a specific, actionable race plan in my personal blog.
Your Race Plan
Many of you will be preparing for longer races on the road: 5k, 10k, half marathon or a marathon. For these races the plan should involve a maximum pace for the start - a pace that you will not exceed in the first few miles. This maximum pace is your “guard rail” and will protect you from being caught up in the adrenaline of the crowds and the other runners who shoot out ahead and then fade toward the end. If you put up some guard rails you will enjoy passing people at the end of the race!
Your plan should also include an approximate pace progression that will allow you to build momentum throughout the race and finish strong.
Most importantly, your plan should anticipate the really tough moments and how you will get through them. Often a mantra works well, like “I am prepared” “I am ready” or “I am doing this!” You can also focus on a form cue, like I mentioned above, pumping the arms faster (the legs will follow).
Endurance race plans should also involve a specific fueling schedule.
Unproductive vs. Productive Thoughts
One of the reasons a race plan is so helpful is that the plan gives you something good and productive to think about. When pre-race worries, anxieties and “what ifs” start to occupy our thoughts we need something to replace those unproductive and unhelpful concerns. The mind wants to be filled! So direct your thoughts intentionally with your race plan.
More Strategies to Come!
The race plan was the single most helpful strategy for me personally in dealing with nerves, but you can only review your race plan so many times…. I have a lot more strategies that involve intentional thinking, breathing, and changing your mood on purpose. Stay tuned!
Need help with your Race Plan?
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free consultation today!