Race day anxiety is something almost every runner experiences. The butterflies, the racing heart, the sweaty palms... if you're feeling it, you're in good company.
We asked Enertor Coach and seasoned Ironman athlete Jen Done to share her top tips for handling race day nerves. The good news? Those feelings aren't something to get rid of; they're something you can use.
1. Accept The Nerves Instead Of Fighting Them
These sensations aren't necessarily signs that something is wrong; they're signs that your body is getting ready to perform. They are also a sign that you care.
That’s why the goal shouldn't be to stop the anxiety, instead it's to learn how to work with your nerves. A certain amount of nervous energy can actually improve performance.
So instead of saying:
"I wish I didn’t feel so nervous"
Say:
"I'm nervous because this race matters to me."
Acknowledging your feelings and reminding yourself that they can help will make them feel a lot more positive.
2. Focus On What You Can Control
✅ Your pacing
✅ Your nutrition
✅ Your preparation
✅ Your attitude
When your mind starts racing, bring it back to the next thing you need to control. For example, if the weather isn’t looking good, try to focus on what layers you can wear so you’re prepared for what’s to come.
In other words, control the controllable! Here is some of our race day tips to get started.
3. Have A Simple Race Day Routine
The night before: Lay your kit out and prepare your race day breakfast. If you haven't trialled it in training yet, now's the time to sort that before your next race.
Read your race guide: Most events send a race guide ahead of time. Read it more than once so you know exactly what to expect. Knowledge is power.
Plan your warm-up: An active warm-up that raises your body temperature and targets the muscles you'll be using will get you ready to go and distract you from your nerves. For a running event, plan 5 to 15 minutes of movements like leg swings, ankle rotations, walking lunges and butt kicks. Avoid static stretching in the pre-race window. Here are some of our favourites.
Have a calming strategy ready: Whether it's a song, a mantra, thinking of someone close to you or taking a few deep breaths, find what works for you and use it consistently.
If you're not sure where to start with breathwork, try box breathing. It's simple, effective and you can use it anywhere on the start line. Here's how:
- Breathe in slowly for 4 counts
- Hold for 4 counts
- Breathe out for 4 counts
- Hold for 4 counts
Repeat three to four times. Studies show that controlled breathing can reduce cortisol levels and calm your nervous system, which is exactly what you need in the moments before the gun goes off. The key is to practise it during training so it feels automatic on race day.
4. Reframe The Feeling
Anxiety and excitement create remarkably similar responses in the body; increased heart rate, adrenaline, butterflies and sweaty palms. But what if those feelings aren't anxiety, and they’re actually excitement?
A small change in language can completely change how you experience the moment.
So instead of saying:
"I'm nervous."
Try saying:
"I'm excited and ready to go.”
5. Remember Why You're There
Whether your goal is to challenge yourself, achieve a personal best, raise money for a cause close to your heart or simply prove that you can, your "why" helps shift your focus from fear to purpose.
When the nerves start to build, stop thinking about everything that could go wrong and focus on the reason you chose to be there. A strong "why" won't eliminate the butterflies, but it can stop them from taking over.
How Do You Know If Race Day Anxiety Has Gone Too Far?
For most runners, pre-race nerves are a normal, healthy part of competing. But it's worth knowing the difference between nerves that help and anxiety that hinders.
Good nerves tend to feel like excitement. You feel alert, focused and ready. Your heart is beating faster, but it feels purposeful. Once the race starts, you settle in.
Anxiety that's working against you can feel different. You might struggle to think clearly, feel physically sick, or find that the worry doesn't ease once you're moving. Research suggests that around 15 to 20 per cent of competitive athletes experience anxiety severe enough to benefit from professional support.
If your nerves consistently get in the way of training, not just racing, or if the anxiety is affecting other areas of your life, it's worth speaking to a sports psychologist or your GP. There's no shame in it. Getting the right support is just another way of investing in your performance.
The Bottom Line
Good luck and enjoy every moment!
Frequently Asked Questions
Is it normal to feel anxious before a race?
Yes, completely. Race day anxiety is one of the most common experiences among runners at every level, from first-timers to elite athletes. It's a sign your body is preparing to perform, and that the race means something to you.
How do I calm my nerves before a race?
The most effective strategies include accepting the nerves rather than fighting them, focusing on what you can control, following a familiar pre-race routine, and reframing anxiety as excitement. Deep breathing and having a personal calming strategy (a song, a mantra, a visualisation) can also help in the moment.
Can race day nerves affect my performance?
They can, in both directions. Extreme anxiety can interfere with performance, but a moderate level of nervous energy can sharpen your focus and prime your body to perform. The goal is to work with your nerves, not eliminate them.
How long before a race do nerves start?
It varies from runner to runner. Some people start feeling anxious in the days leading up to a race, particularly the night before. For others, nerves only kick in on race morning or at the start line. Both are completely normal. The strategies in this post, especially building a consistent race day routine, are most effective when you start practising them in training and at lower-stakes races first.
What should I do the night before a race to reduce anxiety?
Lay your kit out, prepare your breakfast, read your race guide and get an early night. Removing decisions and unknowns from race morning is one of the most effective ways to feel calm and in control. Remember that you have done all the training and preparation, now it is just about enjoying the moment.
What is the difference between race day nerves and performance anxiety?
Race day nerves tend to feel helpful: you feel alert, focused and ready to go. Performance anxiety feels more threatening: you might feel physically sick, struggle to think clearly, or find the worry doesn't lift once the race starts. If you regularly experience the latter, it's worth speaking to a sports psychologist who specialises in athletic performance.
Want more training guides, running tips, and injury prevention advice delivered straight to your inbox? Sign up for the Enertor newsletter below.
Written by: Jen Done, Triathlon Coach, Podcast Host and Ironman World Championship athlete.