It’s the week of your big race and it is completely normal to be feeling a little anxious. The negative voices in our heads shout louder as we approach race day. Take comfort in the fact that many elite runners experience the same emotions that you are feeling right now. No amount of extra mileage this week is going to improve your performance on race day. Less is more and it’s better to wind down the miles this week, and make the time to get your head in the right place for race day.
Don’t waste your energy pondering what could happen on the day. Instead, focus on practical things you can do to avoid anxiety and set yourself up for a great race day.
Trust the training
Look back over everything you have done since you started training. Focus on what you have completed and compare yourself to the runner you were when you first considered this event. Think about all you have learned about your body and everything you now know about nutrition, pacing, technique, breathing and injury prevention.
Put your worries on paper
There is no point worrying about the weather, the pace of a friend or the potential of having an upset stomach on the day. If you spend the week worrying about what may go wrong, you won’t prevent any of these scenarios.
Write down everything that might go wrong and what you are going to do if each scenario happens on race day. Once it’s all on paper, know that at least 90 per cent of what is on your sheet will never happen to you, but you do have an action plan if it does.
Get to know your race
Research all you can about the route and the race-day logistics. Drive the route in your car or watch the route map video. Identify where water stations and toilets are located along the route. Get an idea of any hilly terrain and avoid any surprises. If you get an opportunity, run the last kilometre of the route. Being familiar with the finish will allow you to imagine yourself being there and to plan for what lies ahead.
Plan your food
Decide what breakfast you will eat based on what has worked for you in training. In the two days before your race, avoid alcohol, drink plenty of water and eat good healthy food. If you are well hydrated in the days leading up to the race, you should not need to drink lots of water on race morning. If you drink too close to the race, you will spend the warm-up time queuing for portable loos.
If your race is long distance, work out exactly when and what you are going to eat and drink along the route. Buy any products early and make sure they are comfortable to carry.
Write a packing checklist
Make a list of everything you need to take with you on race day. Set out everything you need the night before so you don’t spend the race morning in a fluster trying to find your lucky socks. Wear whatever clothes you would normally wear when running. Don’t try anything new on the day and avoid unwelcome chaffing and blisters.
If the weather is cool, bring an old jumper that you can wear and throw away at the start line. Also, if it is raining, bring a large black sack which you can wear over your body to avoid getting soaked. Once again, remove it just at the start.
Decide your pace
The biggest mistake runners make is starting too fast. It’s so easy to get carried away with the pace when you feel fresh and the adrenaline is pumping.
If you can control your pace in this first few minutes, you will be more relaxed and make much better decisions throughout the rest of the race.
It’s better to be overtaking people towards the end than to watch everyone running past you. If you start towards the back of the group, you are more likely to pace yourself from the start.
Round up some cheerleaders
Having friends or family along the route can be a great motivator. Not only will they be able to mind your bags when you are running, but an encouraging cheer along the route will keep you smiling, positive and focused. Let your cheerleaders know what a big deal this race is for you, and be sure to give them a wave and smile as you run past them with your head held high.
Visualise your race day
By the time race day arrives you should be able to picture yourself getting up, arriving at the start line, running the route, eating and drinking as you intended, following your right pace and, best of all, approaching the finish line with a smile.
Practise creating this video in your head each day and by the time the race day arrives, it will feel like a real possibility.
Let your body rest
You will not get any fitter this week, you will only burn up energy you will need for race day. Rest helps your body to get stronger and sharper for race day. Schedule rest in the same way as you normally schedule a run. Now is not the time to take up dancing, tag rugby, spinning or any kind of new cross training. You can start all that next week.
Arrive early
Give yourself plenty of time to prepare for the race. Plan to arrive at least one hour before start time. This gives you plenty of time to get to the start line, queue for toilets, warm up and soak up the atmosphere.
Don’t compare with others
There will always be people who are faster, stronger, more athletic looking than you. Don’t compare yourself to them or be intimidated by any conversations you hear at the start line. You are running your own race. Your target is to reach your goal – not their goal. You have no idea how long they have been running. Take deep breaths, relax, enjoy the start line atmosphere and keep calm. You are well prepared.
Finish in style
As soon as you are about 200m from the finish line, put on your biggest smile, fix your posture, feel strong and keep your eye on the finish. Feel yourself being pulled towards that finish line.
Picture yourself being as strong as you can and enjoy the cheers and clapping as you make your way up the finishing stretch. You will get a second wind, no matter how tough you have found the race.
Remember the day
Ideally write down everything about the day and store it away as a motivating read for your next race. In years to come, you will look back on that race with fond memories. If you don’t fancy writing your story, at least take a photo to help you remember the achievement. In years to come, it is not just the finishing time on the clock you will remember, it’s the memories of the race-day emotions and your training runs that will stay with you.
It’s up to you to make those memories ones you will want to revisit. Don’t turn yourself off running by setting unrealistic expectations.
If you do everything listed above, you will arrive at race weekend feeling more relaxed, confident and in control of your running adventure. Consider this week the time to rest the legs and train the head. Your body will thank you for it on race day.
Mary Jennings is founder and running coach with ForgetTheGym.ie. Mary is also the creator of all our Irish Times Get Running programmes.
