Hey, self-doubt on race day is something almost every runner experiences. (yes, even the pros)
This has happened to me in some way before most races, from 5k’s, to marathons and ultras. That jittery feeling at the start line, the rush of anticipation, the mind racing through different possible scenario — these are normal reactions.
However, how you manage these nerves can make all the difference in your race performance. By reframing nerves as excitement, focusing on preparation, and staying present, you can turn race day anxiety into a strength.
Accept the Jitters
The first thing to understand is that it’s perfectly okay to feel nervous before race day…
Nerves are simply a sign that you care about the outcome, and they can provide the energy you need to work through tough moments. One of the biggest mistakes runners make is overthinking all the things that could go wrong: “I didn’t train enough,” “What if I bonk?” “I’m not fit enough.”
These thoughts are common, but it’s important to snap out of this mindset and focus on what you can control.
I often tell athletes in our Personal Best Program that you can’t change what happened in training, but you can control your approach on race day. You’re in the shape you’re in, and your goal is to make the best of it.
This might mean adjusting your race strategy, pacing, or nutrition, but the key is to focus on what you can do in the present moment.
Control What You Can
Preparation is one of the best ways to manage race day nerves.
Knowing the logistics of the race — where the aid stations are, the layout of the starting area, and where the bathrooms are located — eliminates unnecessary stress.
Allow more than enough time to get to the start line. That way, you’re not rushing and can get into position calmly, with plenty of time to use the restroom one last time.
(For the Huntington Beach 1/2 Marathon I’ve been stuck in the parking lot while trying to park when the start gun has gone off! I had to rush and zig-zag between people to get to the starting line. It’s not a relaxing way to race.)
When you’re at the start line, focus on breathing.
Deep breaths lower your resting heart rate, and a few mindful breaths will calm your mind.
Once the race begins, use the first few minutes to warm up your body. You might feel the adrenaline pushing you to start fast, but start slower than your goal race pace and gradually speed up.
You’ll find that those initial nerves fade away as you settle into your rhythm.
Establish a Pre-Race Routine
Everyone’s pre-race routine is different. Find what works for you!
Some runners like to chat with friends at the start line, while others prefer to listen to music or meditate.
Personally, I prefer to keep things mellow the day before a race. I try to avoid catching up on emails or doing anything that might clutter my mind. I focus on resting, hydrating, and mentally preparing for the race ahead.
If you’re prone to race day jitters, preparation can be a powerful tool. As part of my pre-race routine, I like to go over my training on Strava.
It’s easy to focus on what didn’t go well in the last few weeks, but looking back at the consistency and the solid training blocks I did helps me realize that I am prepared. Even if you’ve missed some runs or had a few tough workouts, trust that the months of training have built a strong foundation.
Practical Tips to Stay Calm
1. Preparation the Night Before: Lay out your gear, review the race logistics, and have your nutrition ready. Knowing what’s coming helps eliminate last-minute stress.
2. Arrive Early: Give yourself extra time to settle in at the race venue. You’ll avoid rushing and can stay calm as you get ready.
3. Use Breath Work: Take deep breaths to lower your heart rate and calm your mind while standing at the start line. This helps clear away nervous energy and keeps you focused.
4. Start Slow: Use the first few minutes of the race to warm up. Don’t get caught up in the fast pace of others. Stick to your plan and gradually settle into your goal pace.
5. Stay Comfortable: Consider wearing throwaway gloves or a sweater if the temperature is cold. Having these small comforts can make a big difference while waiting for the start.
Reframe Nerves as Excitement
Ultimately, race day nerves are just energy.
Instead of letting them overwhelm you, reframe them as excitement. You’ve put in the hard work, and now it’s time to enjoy the experience. By the time you’re a few kilometers into the race, you’ll be focused and ready to perform.
“The energy you feel is a sign that you’re alive, so use it to your advantage.” — Wim Hof.
Remember, nerves are normal. The more races you run, the better you’ll become at managing them… But even seasoned athletes experience some nerves before the start.
With the right preparation and mindset, you can turn that nervous energy into fuel for a successful race.
Let me know how your next race goes — I’d love to hear from you!
Also, if you have any running questions or topics you’d like me to cover in future emails, just hit reply and let me know. Your input helps shape what I share next!
(I read EVERY email, even if I don’t respond)
Cheers,
Floris Gierman
P.S. I sometimes come across athletes struggling with low energy, unexplainable injuries, or just feeling off. When I suggest they get blood work done, many uncover key issues — for example low vitamin D, iron deficiencies, or thyroid imbalances — that were holding them back.
There are a few ways to check your blood and hormone levels. You can go through your doctor, or you can use comprehensive blood testing with Function Health, which takes a much deeper dive.
When I felt my energy dropping during training, their 100+ advanced tests revealed that my iron levels were off. (They also identified several other areas for improvement with health, lifestyle and nutrition recommendations).
If you’re dealing with unexplained fatigue or just want to train smarter, stop guessing and get real data. They currently have a waitlist, but I’ve secured a special link for the Extramilest community!
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