The weekend brings an extra wave of excitement for track and field athletes who are competing this spring. Track meets are a way for athletes to showcase their speed and skills, celebrating all the hard work put in at practice in hopes of making the podium.
While the anticipation builds, it’s also important to recognize that feeling nervous before a race is entirely normal. Even elite athletes experience nerves at the starting line.
The key is to channel that energy into focus and performance.
“Managing nerves is crucial,” said sports psychology and endurance training expert James McKay from SportsMillions. “A calm, focused runner will always perform better than one overwhelmed by anxiety. The key is to control your thoughts, trust your training, and step up to the start line with confidence.”
Sometimes this is easier said than done. Here are proven strategies to help runners manage pre-race anxiety to run their best at their next race.
1. Shake It Off
One of the best tips for getting rid of nerves before a track meet is to go for a shakeout run. This is a short, easy jog the day before the race that allows the body to release tension and get the muscles moving instead of having thoughts running away.
“Even a 10–20 minute jog at an easy pace the day before can be enough to shake off nervous energy,” said McKay. ” It’s a simple yet effective mental reset.”
One last run helps to keep the legs fresh without overexerting before the race day. Those struggling the day of can also get to the meet early for a short shakeout run that can double as a warm-up before some dynamic stretches.
2. Visualize Success
Spend a few minutes before the race picturing yourself at the starting line, racing, and crossing the finish line. This mental rehearsal builds confidence and reduces anxiety by making race day feel familiar.
“Your mind is a powerful tool,” McKay said. By mentally positively rehearsing your race, “you’re training your brain to expect success.”
3. Practice Deep Breathing
Heavy breathing can make things worse. Calm your nerves with the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, exhale for 8. This method slows your heart rate and centers your mind, helping you stay composed at the starting line.
“Slowing the breath slows the heart rate, which reduces anxiety,” McKay, It’s a simple but powerful technique to regain control.”
4. Use Positive Self-Talk
Replace negative thoughts with positive affirmations to get in the right mind frame. Repeat phrases like “I am strong” or “I’ve trained for this.”
Say these during the race when things get tough.
5. Stick to a Pre-Race Routine
Establishing a consistent routine. This can include specific warm-ups, meals, or music which can provide a sense of control and reduce anxiety.
“A predictable routine keeps your mind and body in familiar territory. The more control you have over small details, the less anxiety will affect you.”
6. Think of Nerves as Excitement
Pre-race nerves and excitement trigger the same physiological response. Instead of seeing nerves as a negative feeling, embrace it and use it to fuel your performance.
“Elite runners don’t try to eliminate nerves, they embrace them. Adrenaline helps you perform at your best,” McKay said. “The trick is to label the feeling as excitement rather than fear.”
Instead of thinking: “I’m nervous, what if I fail?”
Try: “I’m excited! My body is ready to perform.”
7. Prepare Thoroughly
Confidence comes from preparation. Familiarize yourself with the race course, simulate race conditions during training, and ensure your gear is ready.
Being well-prepared minimizes surprises and eases anxiety. Stay consistent in training and try not to skip practice to ensure race day readiness.
8. Enjoy the Experience
Meets are competitive, but racing competitively should also be fun. Remember why you started running—whether it’s the thrill of competition, personal growth, or camaraderie.
Embrace the joy of the sport. Go out there and have fun. Get rid of expectations and use each meet as an opportunity to learn and grow as an athlete. Celebrate the hard work afterward for a job well done.