Pre-race nerves can be both good and bad. Fear compels you to properly prepare for a challenge, but fear can also paralyse you with anxiety. The key is to use pre-race nerves to your advantage. But how do you do that?
I use a technique called “forward projection”. The concept is really quite simple. In your mind’s eye, paint a vivid picture of yourself standing at the start line of the upcoming race you’re fearful about. Try to make this visualisation as realistic as possible, layering in as much detail as you can, like the feel of the cool morning’s damp air upon your skin, the buzz of adrenaline coursing through your system and the accompanying elevation in your heart rate, and the tension of the other participants all around you.
By reconstructing the upcoming fearful situation beforehand, you can dissipate some of the nervousness before the event even takes place. Another important factor in overcoming pre-race nerves is to adequately prepare for the conquest during the weeks and months leading up to the event. Let’s face it, fear often comes as a result of feeling underprepared for the challenge you’re attempting. When you’re standing at that start line you will inevitably look inward and ask yourself whether you’ve paid your dues in your training and preparation, or whether you’ve skimped and taken shortcuts. There’s no hiding the truth from yourself. So being adequately trained and prepared can go a long way toward squelching fear. Think about this in the weeks and months leading up to your next challenge.
Finally, on the morning of the event when you’re toeing the line, try to focus on breathing in through your nose and out through your mouth, using your diaphragm to draw air deep into your lungs. This technique has been shown to activate the vagus nerve, which slows the pulse and lowers blood pressure, and helps to induce a state of relaxation and calm. Then, run like hell!
