Conquer Race Day Jitters! A Mindset Guide for Success

Conquer Race Day Jitters! A Mindset Guide for Success


As runners eagerly anticipate the upcoming Covenant Health Knoxville Marathon, it’s not uncommon for excitement to be accompanied by a touch of nervous energy.

What is Race Day Anxiety?


Race day anxiety, often referred to as “race jitters,” can manifest in various forms, from butterflies in the stomach to a racing heart and restless thoughts. While it’s natural to experience some level of nervousness before a big event, mastering your mindset can make all the difference in turning those jitters into fuel for success.

At Quest Health & Performance, we believe in empowering athletes to take a proactive approach to their mental game, especially on race day. Here are some effective strategies to help you conquer race day anxiety and perform at your best:


1. Visualize Success: Take some time before race day to visualize yourself crossing the finish line with strength and confidence. Picture yourself tackling the course with ease, overcoming any obstacles that may arise along the way. Visualization techniques can help calm your nerves and mentally prepare you for the challenges ahead.


2. Focus on What You Can Control: Instead of fixating on things outside of your control, such as weather conditions or other runners, channel your energy into aspects of your race preparation that you can influence. This might include your nutrition plan, hydration strategy, and pacing strategy. By focusing on what you can control, you’ll feel more empowered and less overwhelmed by external factors.


3. Develop a Pre-Race Ritual: Establishing a pre-race ritual can provide a sense of stability and familiarity in the midst of race day excitement. Whether it’s a specific warm-up routine, a favorite pre-race meal, or a few moments of quiet meditation, find what works for you and stick to it. Consistency breeds confidence, and having a ritual can help center your mind and body before the starting gun goes off.


4. Practice Relaxation Techniques: Incorporating relaxation techniques into your pre-race routine can help calm your nerves and promote a sense of inner peace. Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation are all effective ways to quiet your mind and ease tension in your body. Experiment with different techniques to find what resonates with you and make them a regular part of your race day preparation.


5. Embrace the Challenge: Instead of viewing race day anxiety as a hindrance, reframe it as a natural and even beneficial part of the racing experience. The adrenaline rush you feel before the start of a race can sharpen your focus, increase your alertness, and enhance your overall performance. Embrace the challenge and use it to your advantage, knowing that you have the skills and resilience to rise to the occasion.


As you prepare to toe the starting line at the Covenant Health Knoxville Marathon, remember that your mindset plays a crucial role in your success as an athlete. By taking a proactive approach to managing race day anxiety and cultivating a positive and resilient mindset, you’ll be well-equipped to conquer any challenges that come your way and achieve your goals on race day. Good luck, and happy running!

Phil Tucker, MA, LPC-MHSP
We help endurance athletes (from beginners to pros) train and cross the finish line faster and injury-free!


Want To Get Pain Relief Faster?

Choose which option works best for you











Scroll to Top