How Runners Can Overcome Pre-Race Jitters

Even if you are in the best shape of your life, pre-race jitters can derail your race. Race day anxiety can lead to high heart rate, fear of discomfort, and GI upset, all of which can derail your goals. You are not alone in the experience of nerves; as a running coach who has worked with hundreds of athletes, I can reassure you that everyone gets nervous before a big race. 

What matters is how you learn to cope with the pre-race nerves. This article will guide you through different strategies for dealing with racing anxiety. Mindset around competition is individual, and it may take some trial and error to find the most effective approaches for you. If you are a nervous athlete, try some of these approaches to cope with race day anxiety. 

Reframe why you get so nervous

Often, runners wonder, “why do I get so nervous?” and conclude that their pre-race anxiety means they are under-prepared. Surely if they were fit enough, they would not be nervous – or so they think. However, nerves are not representative of your fitness. 

You experience pre-race jitters because you are emotionally invested in the outcome. Race day anxiety is similar to nerves before a significant life event or work presentation. You are nervous because you care about the outcome. 

Once you realize why you experience pre-race nerves, you can begin to work through how to get rid of nerves – or at least how to cope with them. 

Keep the race in perspective

There are two important things to remember about a race: it’s just a race, and it’s just one race.

Most runners aren’t Olympians; a race does not impact their livelihood, nor will it be the biggest event of their lives. The race you are doing matters, but it is also one of the many races you will do as a runner. You will get other races if you miss your goal or have a tough day.

Most importantly, a race doesn’t change other aspects of your life. Whether you PR or have a tough day, life goes on. That should not diminish your running – if anything, that perspective should be freeing. You can take the chance on yourself, because whether you hit your goal or not, you still have your family, friends, career, etc.

Embrace the pain cave

Most runners understand that racing brings physical discomfort – the “pain cave,” as it is called. The fear of experiencing pain can trigger the psychological reaction known as “fight or flight,” where stress hormones (including adrenaline) increase due to perceived danger. Flight or flight response can increase your heart rate and breathing rate, while disrupting digestion – leading to an unpleasant outcome on race day.

Instead of dreading the pain cave, embrace it. Remind yourself that racing is supposed to be uncomfortable. The pain cave is not physical torture or a threat to well-being. Instead, it is an opportunity to test your physical limits – and come out the other side feeling accomplished. 

Visualize yourself entering the pain cave and welcoming it as part of the race experience. You may find it beneficial to set process goals in your race, including not to back off when you enter the pain cave. 

This approach for dealing with racing anxiety takes practice. You may need to race more often (see below) to train your brain to recognize that the discomfort of racing is not something to fear. 

Practice visualization throughout training

As mentioned above, visualization is a powerful strategy for coping with mid-race discomfort. You can also use visualization for any aspect of the race that causes you anxiety. Imagine both the situation and your actions/reactions to the situation. 

 For example, if the race morning logistics make you anxious, visualize yourself navigating the start area. Imagine how you will do your warm-up, use the bathroom, and line up in the start area. 

When visualizing a race, it is essential that you are realistic. Visualizing a race where you feel great all the way is not realistic. Instead, visualize how different obstacles could arise and how you will react and persist despite them. Visualize how you will push through fatigue, and so on. 

Assess your caffeine response

Caffeine is an effective ergogenic aid. Many runners use caffeine before and during races to improve their performance. However, some athletes experience unpleasant side effects of caffeine supplementation: anxiety and jitters. 

If you experience racing anxiety so bad that you feel heart palpitations or uncontrollable anxiety, it may be worth examining your caffeine intake. You may find that you need a lower dosage of caffeine or opt to skip it altogether before a race. Changing your supplementation routine is a gamble, so try this approach out first in a tune-up race. 

You may also like: Coffee Before Running: What Science Says About It

Use tune-up races as exposure therapy

In psychology, exposure therapy is a treatment where you are gradually exposed to what scares you. For runners with severe race day anxiety, exposure therapy via running frequent races may help. The more often you line up at a start line, the more you will realize that racing is not a scary experience. 

Each race will also provide an opportunity to test out the above-listed strategies. You can trial racing without caffeine or changes in your pre-race nutrition before a low-stakes tune-up race. Through practice, you will find which mantras guide you through the pain cave. You may find that after doing more frequent races, you aren’t as much of a nervous athlete as you thought. 

Related: How to Include Tune-Up Races in Your Training

What to do if your nerves cause GI upset

One common symptom of pre-race jitters is GI upset. Some runners may experience nausea or urgency on race morning due to their anxiety. 

There are things you can do if you experience GI upset due to pre-race jitters. For example, you may find that eating a bland, low-fiber diet the day before the race is beneficial. You may find that running gels designed for sensitive stomachs sits best with you on race day. Additionally, ensure you give yourself plenty of time on race morning to use the bathroom.

Want more racing advice and mindset tips? Listen to the Tread Lightly Podcast!