7 Ways to Calm Pre Race Nerves

Do you hav a big race coming up? Is tomorrow is the big day? While we know you are excited you are probably a little nervous as well. Whether this is your first 5K or your 100th marathon, everyone has pre-race nerves. So most importantly, don’t feel alone, it’s nothing out of the ordinary.


Yeah it sounds easy now doesn’t it. But with the excitement of being on site you may notice an increase heart rate and faster breathing. Take a moment to close your eyes and imagine your training. Collect your thoughts and take deep breaths in through your nose and out through the mouth. You will have a better race if you start off relaxed.

2. Be Prepared

Stop doubt before it happens. Make a list and prepare everything the night before. Make the list simple and leave stuff you don’t need at your hotel or with a loved one. You don’t want to feel like you are juggling a million different things in the morning. Charge your phone all the way to 100% and leave plugged in until you have to leave.

3. Turn on some tunes. or not

Everyone has their own tastes so do what you need to here. Whether it is Metallic or Enya that gets you in the mood, now is the time to tap into music that has positive emotions for you. Some people find just the general buzz of people talking and and moving around to be soothing enough and save their own tunes for later on in the course.

4. Don’t over warm up

Take time going through your normal warm-up routine. Your muscles may feel a little tighter than normal but don’t worry – it is just pre-race nerves. Don’t give into the urge to copy what people are doing around you. Just because people are jumping around, contorting into unknown yoga poses, and running shuttle sprints doesn’t mean that you have to!

5. Set Your Motivation

Why are you here? Find your motivation and purpose. It doesn’t have to be anything grand, it can be as simple as “I want to challenge myself”.


At some point, you’ve just got to lace up your running shoes and get on with it. Trust us, you’re as prepared as you’ll ever be. Evaluations can wait till after the race. In our opinion give yourself a few days to reflect before you jump into a full race evaluation/ race report.

7. Use the restroom

This may or may not fall under the category of calming the nerves but hey it is still important. Even if you “don’t need to.” You can always get in there and do nothing, but better safe than sorry and better than finding out in between aid stations.