Pre-Race Nerves: Unproductive Thoughts
This is the fourth installment in my series on Pre-Race Nerves.
In this series I outline the strategies that helped me navigate anxiety, extreme nervousness and dread leading up to races to compete successfully at the highest level.
Click to read other topics in this series:
Today I want to circle back to the concept of intentional thinking. Although we train physically for weeks and months leading up to a race, we often neglect to train the mind. But the mind is very powerful! We need to be aware of our thoughts and make sure they are productive to help (not hinder!) us as we reach for our goals.
Intentional thinking is strategic and requires self-awareness. We need to pay attention to our thoughts, and if they aren’t productive we must choose to think differently.
If you’re feeling anxious before a race, ask yourself if your current thoughts are helpful at that moment, in that situation. If not, can you reframe them in a helpful way? If not, how can you replace those thoughts? It’s important to see the distinction between true and productive. Just because something is true doesn’t give us a free pass to think about it.
Here are some examples of thoughts that could all be true but need to be reframed or replaced:
“It’s pouring rain! I hate rain!”
>>> Planning for the weather is productive. Thinking or saying “I hate rain” is not productive or helpful. (it is complaining.)“I’ve never done this before….”
>>> Just because you haven’t done something before has nothing to do with whether or not you’re prepared. Focus on your preparation instead of on your lack of experience.“Why do I put myself through this?”/ “Will I ever be fast enough to get my BQ?”/ “Did I pick the right training plan?”
>>> These questions are worthy of reflection and consideration - at another other time. On race day, they are distractions.“I have a big exam next week, I’m way behind in my studying.”/ “My job is so stressful I need to start looking for other options.”/ “My friend and I are in a big fight.”
>>> These are examples of real concerns that shouldn’t be ignored. But these concerns won’t help you with the task at hand: running your race. Just because something is true and important does not mean you have to think about it in those nervous moments right before a race. Get the job done, cross that finish line, and then bring your full focus to other important concerns and issues.“I dropped out or bonked in my last marathon. What if that happens again?”
>>> These thoughts must be replaced immediately. Think about your preparation. Remember your successful moments. Dwell on your strengths. Your race plan should include what you’ve prepared to do for a successful race. Your self-talk should reframe this to “I am prepared to finish strong.”“I got sick or injured and missed a whole week of training. My preparation wasn’t ideal.”
>>> This is not productive, not helpful, not positive. Remember that consistency matters more than any single day or week of training. Focus on the training you DID not the training you were’t able to do. Try to be grateful that you are healthy and made it to the start line. Enjoy your ability to run.“I couldn’t keep my breakfast down.”
>>> Do what you can to get some calories in pre-race. You may need to employ the other pre-race nerves strategies to calm down first so you can fuel yourself properly pre-race. Worrying doesn't help.
Your thoughts leading up to a race can hurt or help your performance.
“This course is so hilly, it’s such a hard course.”
>>> Repeating in your mind how hard the course is the opposite of productive. Ideally you will have done some training to prepare for the course. Ideally you have reviewed the course map and you know when to expect the hills. Your race plan should include how you will tackle the hills. Think about what you are going to do to navigate the course successfully.“I couldn’t sleep at all last night.”
>>> This isn’t uncommon, and there is nothing that can be done after the fact. Review some positive thoughts, think about past good races, watch some funny videos, play a game on your phone, review your race plan. There are plenty of positive and helpful things you can focus on instead, or distract you from your poor sleep.“The roads are so crowded people are in my way.”
>>> This is complaining. Crowds should generally be an expectation so don’t let it phase you. If people are in your way that means you’re passing people, which is better than being the person in the way.“This is going to hurt.”
>>> Yep, it is. This can be a very productive thought IF you build it into you race plan. Races are meant to be challenging and uncomfortable. When things start to get tough you won’t be surprised, you won’t be discouraged, you’ll think “this is what I expected. Everything is going to plan. I’m doing great.”“What’s going to happen? What if I bomb this race? What if I get a cramp? What if…”
>>> What if everything goes great? What if all your hard work pays off? Bring anticipation and curiosity to your race. Ask positive questions.Before your next race, remember that you will need to be disciplined with your thoughts when the nerves hit. I encourage all my clients to think intentionally during training so that on race day it’s a bit easier. Start to practice thinking positively and productively today.
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free consultation today!