Runners, this one’s for you. Have you ever experienced that feeling at the start line, your stomach is doing flips, your heart rate is elevated, and all the build up of nerves and adrenaline make you feel like you’re going to be sick? How about the night before, trying to fall asleep, but your race day anxiety get the better of you and instead of sleeping you lay awake thinking about how your lack of sleep will affect your performance the next day?
It’s ironic — running and exercise are supposed to help reduce anxiety, so it seems odd that running may sometimes cause us anxiety. But fear not. It’s more common than you may think for runners to experience anxiety pre-race, or even during the race. And because this can drastically affect race performance, we’ve come up with our best treatment tips to help reduce that pesky runners anxiety.
Talk to someone. Sometimes all we need is someone to share our thoughts, feelings, or concerns with — someone who will listen without judgment, and maybe even offer some objective advice. A psychologist is a really great option for this. Talking through our fears or concerns with another individual is often an effective way to reduce or eliminate them. A psychologist can also give you tools to work with outside of your session. Breathing techniques and visualization are common ways to help a runner reduce the stress and anxiety they may feel before a race.
Seek out relaxation. As race day approaches and training winds down, it might be helpful to seek treatments that are known for helping to reduce stress and anxiety. Acupuncture, Reiki, and massage are three highly effective treatments for increasing relaxation in the body and reducing, or even eliminating symptoms of anxiety and stress. Booking yourself for these types of treatments well in advance of your race will keep you mentally prepared and ready to deal with race day, or race week stresses. Be sure to communicate your concerns with your treatment practitioner in advance so they can provide the most effective massage, Reiki, or acupuncture appointment for you.
Be conscious about what you put into your body. What we eat can have a big impact on how we feel mentally as well as physically. Consuming large amounts of alcohol, sugar, and caffeine are known to increase symptoms of anxiety, so well in advance of race day is an important time to re-think our diets and what we’re putting in our bodies. Seeking out guidance from a nutritionist is one way you can ensure you’re fuelling your body with the best ingredients pre- and post-race. A nutritionist can create a specialized plan with foods designed for optimal sports performance and anxiety reduction.
Race day anxiety is a common challenge for athletes, but there are several additional strategies to help reduce stress and improve performance. Here are some tips:
- Preparation is Key:
- Ensure you are well-prepared for the race by following a structured training plan.
- Familiarize yourself with the racecourse, terrain, and any potential challenges.
- Establish a Routine:
- Develop a pre-race routine to create a sense of familiarity and control.
- Stick to habits that have worked for you during training to build confidence.
- Visualization Techniques:
- Practice positive visualization to imagine yourself successfully completing the race.
- Visualize overcoming obstacles and handling challenging situations with ease.
- Mindfulness and Breathing Exercises:
- Engage in mindfulness and deep breathing exercises to stay present and calm.
- Focus on your breath to center yourself and alleviate tension.
- Set Realistic Goals:
- Establish achievable and realistic goals for the race.
- Break down the race into smaller milestones, making it more manageable mentally.
- Positive Self-Talk:
- Replace negative thoughts with positive affirmations.
- Remind yourself of your training and the hard work you’ve put in.
- Arrive Early:
- Arrive at the race venue early to allow time for check-in, warm-up, and familiarization.
- Avoid unnecessary time pressure and reduce last-minute stressors.
- Surround Yourself with Support:
- Bring friends, family, or teammates for support.
- Share your feelings with someone you trust; sometimes expressing anxiety can be therapeutic.
- Focus on the Process, Not Just the Outcome:
- Concentrate on the steps and techniques you’ve practiced during training.
- Shift your focus from the end result to the effort you’re putting into each moment.
- Learn from Experience:
- Reflect on past races and identify what helped or hindered your performance.
- Use these insights to make adjustments and improve your race day experience.
- Stay Hydrated and Nourished:
- Maintain proper hydration and nutrition leading up to the race.
- Avoid trying new foods or drinks on race day to prevent digestive issues.
- Music or Relaxing Activities:
- Listen to calming music or engage in activities that help you relax before the race.
- Consider activities like reading, gentle stretching, or light meditation.
Remember that some level of nervousness is normal and can even enhance performance. The key is to channel that energy positively and approach the race with a confident and focused mindset.
As you start to plan for your running races this year, we encourage you to consider not only the physical preparation, but also the mental preparation needed for race day. If you’re like so many out there who suffer from race day anxiety, making a plan to seek treatment before (and after!) you race is a critical part of performance. The wonderful teams of psychologists, Reiki practitioners, massage therapists, acupuncturists, and nutritionists at Park Integrative Health are here to help you prepare for your best race yet!
