Week 8: Nerves are normal! Manage them with Jessica Ennis-Hill and Max Whitlock

You’re nearly there! Week 8 of your 10-week journey to the Vitality London 10,000 and the finish line is finally in sight.

Whether this is your first race or you’ve got a drawer full of medals, those pre-race jitters are completely natural.

This week, it’s all about learning how to work with your nerves, not against them.

We’ve teamed up with Vitality Ambassador, Jessica Ennis-Hill, and former Team GB gymnast, Max Whitlock, who share their go-to strategies for staying calm, focused and mentally strong in the lead-up to the big day.

How to keep your cool when nerves kick in

1. Flip the script: nerves = excitement

Max Whitlock sees nerves as a sign that you care, and that’s a good thing. “You care about the result. You care about what you do,” he says.

“It’s looking at nerves in a different way, almost flicking it to a positive, thinking that nerves are the things that are going to help you get in your zone [...] and ready to perform.”

So, instead of pushing the feeling away, welcome it in and let it fuel your focus.

2. Stick to what you know

Once you’ve made it to the start line, the hardest part is already behind you.

Keeping things familiar – whether it’s your warm-up, meals or playlist – can help you feel more in control and comfortable.

Familiarity builds confidence and confidence helps keep nerves in check.

3. Picture the finish line

Take a few quiet moments each day to visualise yourself crossing that finish line.

What will you see? How will it feel? That sense of achievement? Let it sink in.

This kind of mental rehearsal can help ease anxiety and boost the belief in yourself.

Whitlock says: “Don’t try and think that you need to feel a certain way [...] just be present and go with it.”

4. Breathe through it

Breathing is your secret weapon.

Try this: inhale for four counts, hold for four, exhale for four. Repeat a few times whenever you feel tension creeping in.

It’s a simple way to reset and ground yourself.

5. Trust the process

You’ve shown up for eight whole weeks. That’s no small feat. Now is the time to trust your training, your body and your mindset.

You’re ready – and you’ve got this.