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How to Control Those First Race Nerves
Practical Tips to Prevent Unnecessary Pre-Race Anxiety
Running your first race can feel daunting. Whether it’s a 5K, 10K, half-marathon, or beyond, the anticipation leading up to race day can create a swirl of excitement and anxiety.
You’ve spent weeks (or even months) training. You’ve followed a structured plan, fine-tuned your nutrition, and visualized crossing that finish line. Everyone tells you not to set off too fast — a mantra that echoes in your head like a coach whispering from the sidelines.
But here’s the thing — while training and nutrition are essential parts of your preparation, there are a few other things about race day that often go unmentioned.
Having recently returned to racing after a long break, I dusted off the memory banks and revisited my pre-race routines. What I remembered made all the difference.
So, if you’re gearing up for your first race, here are seven practical tips to help you keep unnecessary worries at bay and focus on enjoying the experience.
1. Prepare Everything the Night Before
Set yourself up for success by getting everything ready the night before. Lay out your gear, double-check your race bib (if you’ve collected it in advance), and pack your race bag so it’s ready to go.
Race day mornings can feel chaotic if you’re not prepared. There’s nothing worse than frantically searching for your running socks or realizing you left your lucky armband somewhere in the house. In those moments, it feels like time speeds up — and that imaginary tick-tock follows you from room to room as you scramble to find the missing item.
By taking care of these details the night before, you eliminate the risk of a morning meltdown. When you wake up on race day, your only focus should be fueling up and mentally preparing for the run ahead.
✅ Pro tip: Make a checklist of all the essentials — running shoes, clothes, race bib, timing chip, hydration, and post-race snacks. Check it off before you sleep.
2. Add 15 Extra Minutes to Your Arrival Time
Plan to arrive at the race venue with plenty of time to spare. But don’t just aim to be on time — give yourself an additional 15-minute buffer.
Why?
Because unexpected delays happen. Traffic can back up, parking might be more complicated than you anticipated, and public transportation isn’t always reliable. The last thing you want is to spend precious energy stressing about making it to the start line on time.
Arriving early allows you to settle in, take in the atmosphere, and mentally prepare without feeling rushed. You’ll have time to hit the restroom, check your gear, and maybe even chat with fellow runners to ease those nerves.
✅ Pro tip: If you’re traveling to an unfamiliar race location, do a test run of the journey before race day or research the parking situation in advance.
3. Don’t Skip Your Warm-Up
Warming up isn’t just about loosening up your muscles — it’s about calming your mind.
A proper warm-up increases blood flow, reduces stiffness, and mentally shifts you into “race mode.” Skipping it can leave you feeling sluggish at the start, and the last thing you want is to spend the first mile trying to get comfortable.
Your warm-up doesn’t have to be elaborate. A light jog, dynamic stretches, and a few strides will do the trick. The goal is to get your heart rate up and signal to your body that it’s go time.
✅ Pro tip: Start your warm-up 20–30 minutes before the race begins. Give yourself enough time to finish and get to the starting line feeling ready.
4. Stick to What You Know on Race Day
Race day is not the time to experiment with new foods, drinks, or gear. Stick to what you’ve practiced during training.
Whether it’s your pre-race breakfast, hydration strategy, or running shoes, familiarity breeds confidence. Trying something new on race day can lead to discomfort, digestive issues, or even blisters — none of which you want to deal with mid-race.
✅ Pro tip: If you’re racing a longer distance, practice your fueling strategy during training so your body knows what to expect.
5. Visualize Success to Calm Your Nerves
A lot of race-day anxiety comes from the unknown. What if you hit a wall? What if you don’t perform as well as you hoped?
One of the most powerful tools you can use to combat these fears is visualization. Take a few quiet moments before the race to close your eyes and imagine yourself succeeding. Picture yourself running strong, staying focused, and crossing the finish line with pride.
Visualization helps shift your mindset from “What if I fail?” to “I’ve got this.” It trains your brain to expect a positive outcome, which can reduce anxiety and build confidence.
✅ Pro tip: Break the race into manageable chunks in your mind. Visualize tackling each section with strength and calmness.
6. Control Your Breathing to Stay Calm
When pre-race nerves hit, your breathing can become shallow and rapid — which only fuels more anxiety.
Practice deep, diaphragmatic breathing to keep your heart rate steady and your mind focused. Inhale deeply through your nose, filling your belly, and exhale slowly through your mouth.
This simple technique can ground you in the present moment and help prevent panic from taking over.
✅ Pro tip: If you start feeling jittery at the start line, take a few deep breaths to center yourself before the gun goes off.
7. Set Realistic Expectations and Enjoy the Experience
Finally, remember that your first race isn’t about perfection — it’s about crossing that finish line.
Set realistic expectations based on your training and enjoy the experience. Whether your goal is to run the entire distance, achieve a personal best, or simply finish strong, give yourself permission to soak in the atmosphere and appreciate how far you’ve come.
Racing is a celebration of your hard work, dedication, and resilience. Don’t let the fear of not being “perfect” rob you of that joy.
✅ Pro tip: Smile when you see the race photographers. Those finish line photos are always worth it!
Final Thoughts: Trust Your Preparation
Nerves are normal. Even seasoned runners feel a twinge of anxiety before a big race. But with the right preparation, you can transform those nerves into excitement and focus.
By taking care of the little details ahead of time, arriving with a cushion of extra minutes, and trusting your training, you’ll set yourself up for a smoother and more enjoyable race experience.
So take a deep breath, lace up your shoes, and get ready to crush that first race. You’ve got this.
