Feeling anxious before a race? You’re not alone. Whether it’s your first 5K or a big marathon, pre-race nerves are completely normal. A little adrenaline can be a good thing—it sharpens focus and boosts energy—but too much anxiety can feel overwhelming and even impact your performance. The good news? There are plenty of techniques to manage race-day nerves so you can step up to the start line feeling calm, confident, and ready to run your best.

Why Do We Get Pre-Race Anxiety?

Anxiety before a race often comes from fear of the unknown, pressure to perform, or self-doubt. Your brain starts racing with questions: What if I don’t hit my goal time? What if I struggle? What if I let myself down? What if I let someone else / my running club down?  What if I need the loo? What if I don't get to the start on time? 

Anxiety / nerves can be infectious and, if you're in a room or a start line with several people feeling that way, it can spread like a wildfire!

But instead of viewing these thoughts as negative, it helps to reframe them—your body is preparing to perform!  

How to Manage Pre-Race Anxiety

1. Control What You Can

One of the biggest causes of anxiety is uncertainty. To feel more in control, focus on what you can prepare in advance: ✅ Lay out your kit the night before. ✅ Plan your nutrition and hydration. ✅ Familiarise yourself with the race route and logistics. ✅ Get a good night’s sleep leading up to race day.

By minimising last-minute stressors, you’ll feel more confident and relaxed on the morning of the race.

2.  Remember your 'why'.

Remind yourself that you booked on the race to have fun - that running is a source of joy in your life.  You could try being gentler on yourself with your targets and aim to be flexible about a window of times you would be happy with, rather than one specific goal. 

3. Breathe and Stay Present

When nerves build up, deep breathing exercises can help calm your mind and body:

• Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale for 8.

• Practice box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.

• Focus on each breath, bringing your attention back to the present moment.

4. Use Positive Self-Talk

Your mindset matters. Instead of worrying about what could go wrong, remind yourself of everything you’ve done right:

• “I’ve trained for this. I’m ready.”

• “I am strong, capable, and prepared.”

• “I’ll take it one mile at a time.”

Writing down positive affirmations before race day and repeating them can reinforce confidence.

5. Visualise Success

Mental imagery is a powerful tool used by elite athletes. Spend a few minutes visualising:

• Yourself standing confidently at the start line.

• Running smoothly and feeling strong.

• Crossing the finish line with a sense of accomplishment.

6. The Reflection Technique: Releasing your Fears and Resentments

A powerful method for reducing anxiety is The Reflection Technique. Done daily, this involves spending 10 minutes writing down or mentally noting all your fears, using phrases like:

• “I have fear that X will happen.” - e.g. I have fear that I will embarrass myself.

• “I have fear of X.” - e.g. I have a fear of being seen as a failure.

Next, write down or mentally note your resentments, ensuring each one connects to a fear:

• “I have resentment towards X because I have fear that Y.” - e.g. I have resentment towards [name] because I have fear that they will judge me for not winning the race.

Once you’ve done this, give yourself permission to let go of these fears and resentments. You can use a phrase that resonates with you, such as:

• “I give myself permission to be free of these fears and resentments so I can focus on joy.” - you can write it down if you like and then rip the paper up as a physical gesture.

Finally, spend 10 minutes meditating, repeating a single word in your mind that you associate with happiness, like “joy,” “sunrise,” or “butterfly.” Practising this daily can help gradually reduce race-day anxiety.

7. Trust Your Training

Doubt often comes from questioning whether you’ve done enough. But if you’ve followed a structured training plan, trust that your body knows what to do. Race day is just the celebration of all the work you’ve put in!

8. Understand what you need before the race

If it's peace and quiet, explain to your friends that you need to warm up alone for example - they'll understand.  Its okay to focus on yourself and your needs!

How Coaching Can Help with Race-Day Confidence

As a running coach in Bristol, I work with runners to build not just physical fitness but also mental resilience. If you struggle with pre-race nerves, my coaching includes:

• Structured training plans to ensure you feel fully prepared.

• Race strategy guidance so you know exactly how to pace yourself.

• Mental techniques to develop confidence and a calm mindset.

🏃‍♂️ If you want to feel more confident on race day, let’s work together! Get in touch today to start training with expert support.

Pre-race anxiety is completely normal, but with the right preparation, mindset, and support, you can turn those nerves into positive energy. Remember—race day is a chance to enjoy your hard work, so trust yourself, breathe, and have fun out there!