Running Event Nerves

It's normal to be nervous before a running event, especially if it's your first one

Months of training and suddenly you're in race week. Maybe you go to a big expo and the reality of what you're doing sinks in. Race eve becomes race day and event nerves get the better of you. How do you cope? How to you deal with running in the middle of 30,000 others when you've been training for months on your own? Don't worry, we'll share our experiences here.

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In the weeks leading up to an event there are bound to be nervous moments. If it's your first event, there will be lots of them and at varying stages during the build up. If you're a regular at events you'll be less nervous but you're likely to still have your moments, especially if the training hasn't quite gone according to plan. If you're a regular, but haven't done a really big event before then you'll have a different set of nerves. It's natural and nothing to worry about. But how do you deal with them?

During your training

There will be many times during your training, irrespective of your experience, where you doubt that you're on course to achieve your goal. This normally happens when you've had a couple of bad runs in succession and when things don't feel right as a result. Don't worry, this happens and is likely to happen more than once during a long training programme. As long as you're sticking to the plan you'll be fine. Not every run will be a good one and sometimes you'll feel you're going backwards. It's normal. Just stick to the plan. Quality training plans are constructed using the four principles of training and as a result you can trust them. They use progression, specificity, individualisation and overload to guide you from your starting point to race day. Trust the process and even though there will be bumps along the road, your plan should not be the cause for any nerves. As long as it's from a good source...

The week of the event

Race week is a strange week. You're deep into the taper period and you're running is pretty much done before your big day. This is when doubts really do start to creep in and your mind can start playing tricks. Don't let it. Ignore the little aches and pains and general niggles that seem to happen in this week. It's very common to have mental and physical ups and downs during race week. You've been running regularly for weeks and now you're not. Don't worry about it.

The event expo

There is nothing like an event expo, especially a big one, to get the nerves jangling. Running can be a lonely sport and it's hard to imagine sometimes that there are potentially 30,000 other people around the world training for the same thing as you. It's only when you get to a huge exhibition hall and see the crowds that you realise how big your event really is.

The expo is the first physical indication of the scale of the really big events. You'll have read about the amount of runners and probably seen the event on TV but to actually be there and see the numbers at the expo can have a real impact on those experiencing it for the first time. Try and enjoy it. Stay a while and soak up the atmosphere. This is a really special experience and it's a really important part of the package. The key is not to walk around too much, conserve your energy. Grab a coffee, sit down and take it all in.

The night before

Now the nerves really do kick in. This is when some runners can really start to panic. Have I done enough training? Have my running shoes got too many miles in them? Have I got the right socks? That presenter at the expo said something that I haven't been doing; have I got it all wrong? How do I pin my race number on, and how do I attach this timing chip? How do I get to the start? The list can appear endless. Again, this is all totally normal. This is why you need to leave yourself plenty of time the night before. Don't commit to going out with friends and family for too long; just a quick pasta meal and don't put too much pressure on yourself to please others. Focus on yourself. Read the race info back to front twice and make sure you know what you're doing. Put your mind at rest. Knowledge is power. And remember to attach your race number to your shirt and put the chip on your shoe (if needed) and get those jobs done before you go to bed. Don't forget to set your alarm! Make it two alarms, just in case.

The big day

This is it. Everything you've been training for. The first worry is getting to the start line, but because you are so prepared that shouldn't be an issue. As the clock ticks down to start time inevitably thoughts turn again to: have I done enough training? Will there be too many hills? and much more. Forget all that now, you'll be fine. Just remember to stay calm in the first stages of the race. Don't get caught up in the euphoria of the start. When the gun goes off it's very common for many runners to go off too fast. Don't be one of them. Go off too fast and you'll be using valuable energy that you need for later. Stick to your plan and focus on yourself, no one else. Do not be distracted.

Running event nerves

There's nothing wrong with nerves whatever you're doing, in fact many say if you're not nervous that can be a bad thing. What you don't want are nerves that originate from a situation that should have been dealt with, like not training well, or preparing badly.