Running Mindset Hacks for Race Day Anxiety
What’s your running mindset like?
Do you feel ready to pass your personal best or secretly feel more dread than excitement when you sign up for a race?
If you do, you’re not alone.
Even some high-performing athletes like marathon runners slip into a panic and let it steal the sweet satisfaction of beating a personal record.
In fact, sports performance anxiety affects up to 60 percent of athletes, no matter what their PR is.
The trick is not letting it affect your race.
Need help learning how to calm pre-race nerves and conquer race day anxiety?
Check out the following tried-and-true runner's mindset hacks to quiet race-day jitters.
How to Calm Pre-Race Nerves & Adopt a Killer Running Mindset
Tip #1. Prepare for The Unexpected
Humans hate uncertainty. We feel much more comfortable when we know what’s going to happen.
And while you can’t predict all the variables of race day, you can plan for the worst and hope for the best.
For example, you can train for different weather conditions like wind, rain, and high heat or even unfamiliar terrains to simulate possible race-day challenges.
Practice in less-than-ideal conditions to prepare both mentally and physically for the unexpected.
Why?
Because planning takes us out of anxiety and into action. And action is the antidote to worry.
When race day arrives, you’ll feel confident that you can adapt to any challenge the day brings. Plus, you’ll be able to remind yourself during the race that you’ve trained for tough conditions and that your body knows what to do.
Tip #2. Focus On What You Can Control, Not On What You Can’t.
Things you can control to help with race day anxiety:
• Nutrition
• Training
• Hydration
Things you can’t control on race day:
• Weather
• Sicknesses
• Injuries
Instead of wasting your energy worrying about what you can’t change, harness your energy to focus on what you can control.
Your running mindset is another thing you can control.
You can practice positive self-talk such as “I can adapt” or “I’ll do my best with what I have.” And don’t forget that you can also wear positive affirmations literally on you. For example, our mantra tattoos boost your mental strength and determination when things get tough.
But perhaps most importantly, accept the unpredictability of the moment. You’ve trained for it. You’re ready. Now it’s time to shift from worrying to executing.
Tip #3. Be Flexible But Create A Plan
The more rigid you are with your race-day plan, the more stressed out you’ll feel. A flexible plan helps you stay calm but adaptable.
Chances are, your race won’t go perfectly the way you expected. Which means you need to stay calm and flexible to the unexpected.
A flexible race-day plan might look something like:
• Use a tiered plan, create an A, B, and C plan. Create a goal for your pace, go slower if the weather or terrain differs from your plan, or maybe you just need to finish instead to avoid burnout. Create a plan that works for you.
• Arrive at the start line at least 60 minutes early to give yourself plenty of time to get ready.
• Mentally divide the race into checkpoints so it feels more manageable. Adjust your pace and running mindset at each checkpoint.
Pro Tip: Flexibility is your secret weapon. Trust yourself to adapt like a pro.
Tip #4. Get A Race Day Mantra
Mantras are a powerful string of words that represent a deeper affirmation. In Sanskrit, the word “mantra” is separated into two words: “manas” and “tra” which translates into “mind-tool”. Mantras are tools for your mind.
Research backs this up. Mantra meditation has been shown to reduce stress, and hypertension, increase immunity, and help with anxiety.
For runners, a mantra is great to have in your back pocket when nerves kick in, and you begin doubting yourself.
Pushing past the discomfort of long-distance running requires a focused mind. And a mantra helps you stay focused.
Some example mantras include, “Dig Deep,” “Forward Is a Pace,” or “Stay Present, Stay Strong, Stay Determined” which can instantly pull you back into the moment when anxiety tries to take over. You can check out all our mantra tattoos HERE.
Tip #5. Test Your Gear in Training
Use your longer runs to test out any gear you plan to wear on race day. This includes socks, shoes, and hydration belts. Don’t try something new on race day and end up feeling 10x more anxious.
Find out now that your socks cause blisters, not on mile 8 of the race. When your gear works and feels comfortable, you feel confident moving forward in your race.
Test before the race, not after.
Signs You're Not Training—You’re Anxious
Overtraining
Yes, you need to be prepped, confident, and excited about your race. No, you don’t have to train until your feet bleed (unless you’re David Goggins).
In fact, overtraining is common among first-time marathon runners or in cases of high anxiety. Not only is overtraining a sign of anxiety, it’s also dangerous.
Training too hard can lead to injuries and fatigue before your race.
If you’re finding it hard to take a rest day, you could be anxious.
Hyper Focused on Nutrition & Hydration
Many runners have a strict diet they follow before their race day. However, if you’re unable to make an exception for a special event, etc., that could be anxiety--not training.
If you’re struggling on a deeper level, then you may be dealing with an eating disorder, for which you’ll need help from a licensed professional.
Comparing Yourself to Other Runners
Comparing yourself to another athlete is natural, but hyper-fixating on comparison could be a problem.
Too much comparison could cause you to feel less confident and hinder your training.
If you find yourself obsessing with what other runners are up to, you could be dealing with anxiety.
Final Thoughts
Managing race day anxiety isn’t about eliminating nerves—it’s about managing them and trusting your training, your mind, and your strength.
Start practicing these strategies during your training cycle—not just the night before your race. Mental resilience, just like physical endurance, is built over time.
Remember:
• You are stronger than the storm.
• You are capable of adapting and overcoming.
• And you are more ready than you know.
If you have a mantra or strategy that helps you on race day, I’d love to hear it!
Ready to run with confidence? Discover the mantra that keeps you grounded on race day—explore the full My Race Tatts collection and find your why.
