"Any runner who denies having fears, nerves, or some other kind of disposition is a bad athlete, or a liar." 1950s British Olympian Gordon Pirie
The bad news? Pre-race anxiety is inevitable. The good news? Its a normal part of the process. Whether youre a seasoned veteran aiming for a new PR, or a rookie concerned about simply getting to the finish line, nerves are natural and can add an element of excitement to your race.
But when pre-race fears become more than just nervous energy, its important to nip it in the bud before your performance is affected and it starts to take all the fun out of racing. Regardless of whether its a string of bad races, a layoff due to injury, or merely a lack of confidence in your level of fitness, here are a few tips to help keep you on track come race day.
Prepare properly. You may not appreciate the importance of setting out your race-day gear the night before the event until you make a critical mistake...and then you never forget. A few years back, the gun went off at the Nike Womens Half Marathon in San Francisco when I realized that I had, in a cloud of nervous forgetfulness, left my timing chip back in the hotel room a mile or so away. Without any time to go back, I ended up running the race chip-less, finishing sans official time or record of my participation. Lesson learned; now I lay out everything the night before and do a double-check before bedtime.
Practice visualization. Walk through every aspect of the race in your minds eye, from warming up at the starting line to navigating the course and crossing the finish line triumphantly. Expect a certain amount of discomfort or pain if youre pushing your limits, but know that youve mentally rehearsed it and can handle anything that comes your way. When all else fails, imagine your worst-case scenario, and how youd cope with it. Chances are the reality wont be half as bad as what you can dream up.
Eat carefully. Race-day nerves can wreak havoc on your digestive system, so tread carefully when it comes to what you ingest in the hours before your event. Skipping a meal is not an option (especially for longer endurance events), so look for foods that are easy to digest and have a mix of nutrients, such as bananas, sports bars, oatmeal or even bagels and toast with peanut butter. If youre wary of how something will set, do a trial run during training to work out the kinks in a more controlled environment.
Line up correctly. Theres nothing more unnerving than realizing that youre in the wrong place at the wrong time on race morning. Avoid angering the elites or getting stuck behind slower runners by lining up according to your closest predicted finishing time. This way you can start with people who are at a similar pace, which will help you relax and focus on your own performance.
Start. A fat reducing review can help you establish a clear describe of what you need to focus on to achieve your fat loss objective if you're a starter; or serve as a reminder for the ones who are at an intermediate or more improve phase of their weight loss strategy. Following are seven steps that can serve as guidelines for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss applications have misled people into thinking that it is the same, but most diets and weight loss applications only work by producing a person's body to lose more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Out. Slowly. Ive witnessed all too many nervous runners who shoot across the starting line like jackrabbits when the gun goes off, only to slow to a shuffle 200 yards later when their adrenaline wears off and oxygen debt sets in. Regardless of how good you feel, resist that temptation. Hold back a bit in the early stages to find your pace, and once youve relaxed into a rhythm, start pushing.
Run your own race. Id argue that only a small part of the race is physical; the rest is mental. Fight the urge to compare yourself to those around you. Unless youre a top-ranked elite athlete, there will always be someone faster than you. And on the flip side, there will always be someone slower that you. So pick your route, stick to your plan and race against the most daunting competitor: Yourself.
Think positive thoughts. Above all, its important to focus on what you already have achieved, rather than what you might not. Whether its attempting a new distance, making it through a grueling training schedule or just having the guts to step up to the starting line, youve got something to celebrate.
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