Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about Race-Day Anxiety and how to tame those thoughts that might have you questioning whether you're ready for the Bass Pro Marathon or Half despite your training and preparations.
This angst was something I remember experiencing when I ran my first Bass Pro Marathon in 2011. Flash forward to today and dozens of marathons later and those thoughts don’t have as much control anymore, because of the many things I’ve learned over the years that I hope will benefit you.
Without further ado then, here are 10 race strategies I’ve learned over the years that I’d like to share with you to help calm those race day jitters and ensure that you have a great time!
1. Be prepared
If you’re already anxious about race-day morning, there’s no reason to be rushing around at zero dark thirty trying to find your favorite pair of shorts to wear at the race. Set everything out the night before. Consider having two outfits picked out in case you have a last-minute urge to wear something else or the weather changes. A five-degree difference at the start can make a difference in my decision to add a layer to my shorts. That being said, remember that race day morning will likely be a bit chilly. Wear some disposable layers to the start line and shed as you begin running and warm up. These items will be picked up and donated.
2. Remind yourself why you’re doing this
What spurred you to sign up for the race in the first place? Was it a warm-up race ahead of a bigger event? Did you figure you’d just do it as a training run and have fun? Were you hoping to PR? Were you just wowed at the awesome medal and wanted to add it to your collection?
Whatever the reason, remind yourself why you’re running the race. Focus on reaching that goal or coming up with a new one — such as running without a time goal — if you find yourself getting too anxious.
What spurred you to sign up for the race in the first place? Was it a warm-up race ahead of a bigger event? Did you figure you’d just do it as a training run and have fun? Were you hoping to PR? Were you just wowed at the awesome medal and wanted to add it to your collection?
Whatever the reason, remind yourself why you’re running the race. Focus on reaching that goal or coming up with a new one — such as running without a time goal — if you find yourself getting too anxious.
3. Have a mantra
A couple of sayings I like to play in my head include “Just keep going,” “Finish strong,” “Just get to the next mile.” and “Smile and have fun.” Having a phrase you can keep repeating to yourself during the race will motivate you to keep going and help push out the doubting voice that creeps into the back of your head.
A couple of sayings I like to play in my head include “Just keep going,” “Finish strong,” “Just get to the next mile.” and “Smile and have fun.” Having a phrase you can keep repeating to yourself during the race will motivate you to keep going and help push out the doubting voice that creeps into the back of your head.
4. Talk with a runner-friend
There’s no better therapy session than ranting to a runner-friend about why this race is making you so anxious. We’ve all been there, and friends are great sounding boards and advice-givers. Just talking about the stream-of-consciousness thoughts going through your mind about the race can have a profound effect. Airing everything out will lift a weight from your shoulders before your friend even has the opportunity to give advice.
There’s no better therapy session than ranting to a runner-friend about why this race is making you so anxious. We’ve all been there, and friends are great sounding boards and advice-givers. Just talking about the stream-of-consciousness thoughts going through your mind about the race can have a profound effect. Airing everything out will lift a weight from your shoulders before your friend even has the opportunity to give advice.
5. Think of others
This one is particularly powerful during a race. Thinking of someone else takes the focus off on what little discomfort you’re feeling. Some people like to dedicate every mile of a big race to a specific person — a great idea.
I try to think of people I know who are hurting, battling cancer, or going through a hardship. You can also think of yourself. Think back to a time when you couldn’t run — whether that was because of injury or some other reason. Then think of how great it feels to be running in the moment right now.
This one is particularly powerful during a race. Thinking of someone else takes the focus off on what little discomfort you’re feeling. Some people like to dedicate every mile of a big race to a specific person — a great idea.
I try to think of people I know who are hurting, battling cancer, or going through a hardship. You can also think of yourself. Think back to a time when you couldn’t run — whether that was because of injury or some other reason. Then think of how great it feels to be running in the moment right now.
6. Break down the race into chunks
If you start out a race thinking about how far you have to go, it’s going to feel like it takes forever to get there. Instead, break down the race into chunks your brain can take (I do 5k, 10k, 10 mile, 13 mile, 20 mile, finish line). Whether that means focusing only on the next water station or getting up that big hill, having a focal point will make the miles fly by.
If you start out a race thinking about how far you have to go, it’s going to feel like it takes forever to get there. Instead, break down the race into chunks your brain can take (I do 5k, 10k, 10 mile, 13 mile, 20 mile, finish line). Whether that means focusing only on the next water station or getting up that big hill, having a focal point will make the miles fly by.
7. Remember your training runs
You put in the time to get in your training runs. Now is the time to recall them. If you can run nine miles on the dreadmill and it feels relatively easy, it’s probably safe to say you can physically cross the finish line of a half marathon. Remember the great training runs you had when running felt effortless, as well as the harder speedwork runs that built up your fitness. You’ve got this!
You put in the time to get in your training runs. Now is the time to recall them. If you can run nine miles on the dreadmill and it feels relatively easy, it’s probably safe to say you can physically cross the finish line of a half marathon. Remember the great training runs you had when running felt effortless, as well as the harder speedwork runs that built up your fitness. You’ve got this!
8. Tune into tunes
Running with music is a powerful mood-booster and distraction. If you’re worried about getting through the tough parts of a race, consider bringing your tunes with you. I typically run with one earbud in if I use music during a race so that I can still be safe and hear others coming up behind me. But just that little bit is enough to help get me through the tougher parts of a course. I have music of all different beats and speeds to motivate me and keep my mind on the course rather than the pain.
Running with music is a powerful mood-booster and distraction. If you’re worried about getting through the tough parts of a race, consider bringing your tunes with you. I typically run with one earbud in if I use music during a race so that I can still be safe and hear others coming up behind me. But just that little bit is enough to help get me through the tougher parts of a course. I have music of all different beats and speeds to motivate me and keep my mind on the course rather than the pain.
9. Visualize a great finish
Visualization is another great aid. Picturing yourself crossing the finish line successfully — and reaching one or all of your goals — can really give you the boost you need to kick your run up a notch and beat away any doubts.
Visualization is another great aid. Picturing yourself crossing the finish line successfully — and reaching one or all of your goals — can really give you the boost you need to kick your run up a notch and beat away any doubts.
10. Don’t watch the clock
A watched pot doesn’t boil. Same goes for a watched GPS watch. Ever notice when you look at it too often it seems like a tenth of a mile takes five million minutes to complete? Try not to be constantly looking down at your wrist. Lock into a pace near the start and keep it, only checking in every half-mile to mile.
A watched pot doesn’t boil. Same goes for a watched GPS watch. Ever notice when you look at it too often it seems like a tenth of a mile takes five million minutes to complete? Try not to be constantly looking down at your wrist. Lock into a pace near the start and keep it, only checking in every half-mile to mile.
And there you have it friends. I hope you find these tips helpful in reducing race-day anxiety. Marathon Weekend is almost here! And you’ll want to make the most of it. So, begin practicing these strategies so you’ll be ready to use them and, therefore, have the best race experience possible. Happy Running!
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