It’s fall and within the next couple weeks some of the biggest marathons in the country will be taking place: Chicago, New York, Philidelphia! I’ve always felt a nervous energy when race day approaches but I know I’m not alone. Pre-race jitters affect everyone, from first-timers to seasoned runners. The anticipation can stir up a boat load of excitement, anxiety, and self-doubt.

The good news: those feelings are normal and can even be redirected into a positive experience.

A composed start led to a successful finish at Bighorn.

Here are a few tips to help you unhook from those pre-race jitters pushing you around and step up to the starting line with calm confidence.

Defuse From Your Anxiety

The first step to managing pre-race jitters is acknowledging that they exist—and that it’s completely normal. Name, notice and normalize them. They are your body’s response to stress, like a racing heart or sweaty palms, is simply preparing you for the challenge ahead. Instead of trying to fight these feelings, recognize them as part of the process. They have a purpose - an evolutionary response preparing you for something of high value and challenge.

Pro Tip: Label your anxiety as excitement. Research shows that reframing nervous energy as excitement can help you feel more confident and prepared.

Stick to The Routine

In the days leading up to the marathon, sticking to familiar routines can help ease pre-race nerves. Now is not the time to experiment with new gear, diets, or workouts. Trust the training plan that’s gotten you this far, and avoid making last-minute changes that might throw you off balance.

Eat the same meals you've been using to fuel your long runs.
Stick with the same gear, from shoes to running shorts, that you’ve tested.
Get enough sleep in the days leading up to the race, even if you find it hard to sleep well the night before. (I always expect the night before to be restless - that’s normal! Work on getting sleep the days before. One nights poor rest is NOT going to affect the race.)

Deep Breaths

Diaphragmatic breathing is a simple yet effective way to calm your nerves. When anxiety creeps in, your breath can become shallow, which further fuels stress. Deep, mindful breathing helps to bring your heart rate down and shifts your mind into a more relaxed state.

Try this breathing technique - I do this at the starting line of every race: Inhale slowly through your nose for 6 seconds, hold for 2 seconds, then exhale through your mouth for 7 seconds. Repeat a few times to release tension and regain focus. (Note - I would not do this before a sprint! You want the opposite going on!)

Be Present

Overthinking what could go wrong on race day can amplify your anxiety. Instead of letting your mind drift to worst-case scenarios or what might happen during the race, re-direct your focus to the present.

Focus on the things you can control, such as your nutrition, hydration, and mindset.
Stay grounded in the "now" by engaging your senses what do you hear, see, smell, and feel: notice how your feet feel on the ground during a shakeout run or how soothing that pre-race sip of water feels. Notice the smell in the air or the temperature on your skin.

Get Organized Early

Having a well-organized race plan can significantly ease pre-race nerves. Lay out everything you’ll need the night before the marathon. This includes:

- Race bib and pins

- Running shoes and socks

- Race-day outfit

- Gels or other nutrition

- Hydration gear (if you’re carrying your own)

- Sunscreen, hat, or other weather-related items

Double-check your transportation plan to the race start, and make sure you’re clear on the course layout, hydration stations, and your personal strategy. Knowing you have everything in order will help reduce the last-minute scrambling that can add unnecessary stress. If you have a coach - go over it with them early!

Connect with Fellow Runners

I’ll always say this: Connection is KEY. Sometimes, chatting with fellow runner or teammate can be the perfect antidote to pre-race nerves. It reminds you that you're not alone in feeling this way, and you can share tips or light-hearted conversation to ease the tension.

If you’re running solo, connect with other runners pre-race. Knowing that others share your excitement and nerves can create a sense of community and make the race feel less daunting.

Avoid people that are overwhelmed and anxious, that can be contagious…

Trust Your Training

Finally, and most importantly, trust that your preparation has led you to this moment. Every long run, speed workout, and recovery session has contributed to getting you race-ready. Remind yourself that you’ve done the work. The nerves you're feeling are a normal part of the journey, but they don’t define your ability to perform.

As you toe the starting line, embrace the nerves as part of the experience. Trust your training, stay composed, and most importantly, HAVE FUN. You’ve got this!

Pro Tip: One way to build confidence is reviewing your training in the days leading up to the race. Find several workouts or races you’ve done, that were challenging and well executed. What does it say about you as an athlete? Your fitness? That you can do HARD SHIT!

Conclusion

Pre-race jitters are a common experience, but with the right skills, you can manage them effectively and turn nervous energy into race-day strength and focus. Remember, the hardest part is behind you—now it’s time to enjoy the race.

If you’ve struggled with pre-race jitters in the past, I have a boat load more tools and techniques that can help! Reach out to me here for a free 15-minute call to see if we’re a good fit to work together.

Managing Pre-Race Jitters: Staying Composed and Focused Before the Big Race