Nerves are normal! How to manage your nerves before race day

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

The key is remembering that nerves do not have to hold you back. Instead, it’s all about learning how to work with your nerves, not against them.

Here, we share 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 can be excitement

Nerves are a sign that you care, and that’s a good thing. You care about the result. You care about what you do.

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 strengthen your belief in yourself.

Abz Ali, social media influencer (@abzthedad) and proud dad of four boys embarking on the 10-week Vitality 10k running programme, 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 put in the time and done the training. That’s no small achievement. Now is the time to trust your preparation, your body and your mindset.

You’re ready – and you’ve got this.