DEALING WITH PRE-RACE ANXIETY!!!
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- #PreRaceAnxiety #RaceNerves #ButterfliesInStomach
Be sure to watch the whole video through! Today I talk to you guys about pre race anxiety, specifically my pre-race anxiety and how I plan to overcome it. I believe it has to do with a fear of competition.
PRE-RACE ANXIETY
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What up fam! Do you guys deal with pre-race anxiety?
I usually get nervous, but now it’s my last year of high school, so I want to make the most of it. I wouldn’t say I get anxiety though. I have had lots of teammates who have dealt with stuff like that though.
Very similar to how I feel when I race. I even train better when I’m by myself and not competing
I have pre-during-and post race anxiety. I'm just an anxious person haha
Breathing 4 seconds in. 7 second hold, 8 second release physically will calm you before the start. I think starting behind goal pace helps settle the heart. Tell yourself whatever race (peak race) is just a tune up race - so you’ll see what you can do before the actual peak race - which is really just another tune up race. They’re all Tune ups.
For me personally I just needa get going. I had my half mara yesterday and it's nerves right up to the start and i just need to start running and have something else to occupy my mind with.
My biggest mistakes for races is that I always have an A goal and forget to set a B and C goal when weather or anything is a factor. I put too much pressure on myself to reach the A goal.
💯 facts on everything you mentioned and takes a lot not just a runner to admit that your “head ain’t right “. Wish you nothing but the best on trying to attack issue and with patience you’ll over come it. Myself who deal with anxiety and dysthymia at times I’ve learned to try and find positives in my workouts and runs. It’s can be from having a nice split to liking your new running socks. It sounds easy but I know it’s hard to find a “win” in a bad situation but keep pushing!
I’ve found the best way to feel good going into races is to tick all of my boxes. I know it’s different being a 5k-marathon guy while I’m an 800-1500m guy, but I love having a session where I run race pace, slower than race pace, and then quite a bit faster than race pace in the couple weeks leading up to an important race. This always has me physically and mentally ready to know that I can run my goal pace like a metronome in an honest race, and that I’ll be able to have the kick I need if it turns into a more tactical endeavor. I also let my training as a whole give me confidence. When I get on the starting line instead of letting other runners intimidate me, I am able to convince myself that I’m the apex predator of the field, because I run the most mileage and have the most speed. It doesn’t matter if it’s a sit and kick race or an honest pace, I convince myself I should be able to win it. It’s always very important to start a race with a level head because as you said, your body doesn’t work optimally when it’s over stressed. Falsely founded confidence is still confidence. It’s like how Centro kept saying he knew he could repeat a gold medal even though he had little to no chance. A lot of people thought that was stupid and ignorant of him but I see the genius in it. Convince yourself that you are the best, and races get more exciting than nerve racking. That’s my experience.
I deal with pre race anxiety and normally my coping mechanism for this is humor, I try to laugh at funny videos. Another coping mechanism would be doing self talk :"its not that big of a deal, this is all for fun anyways." or something along those lines.
As a very anxious person in general i do not get anxious pre race simply because i see it as a reward for all that long and hard training. I feel like a kid on xmas morning ! i don't care if i perform well or not ( i'm not that fast anyway and i'm a proper mountain runner not one of those flat tarmac bots 😜 🤘 ). I just soak in the all experience......
Getting after it on Sunday 5k tryna break 20:00 mins fam it’s about to get spicy 🌶! Appreciate your work bro 🙏🏾💪🏾
I always had pre race anxiety with college XC for some reason. I never felt like I was that great at XC and I was always worried about where I would place on the team. Will I make the top 5? Top 7? I honestly never figured it out, it would not really happen when it came to racing track and now I don't race XC on a team anymore so I stopped worrying about it. Great video, made me think about it all. Now that I am older and racing marathons I just go out there and try to have fun.
This video is great. Very authentic.
The good news is that once you get this handled, your weakness will turn into a strength. Then, race day adrenaline will help you crush competition and crush PRs. You can do it, for sure.
Your "fight or flight" response wants you to fight your competition. So fight them, kill them, crush them. Leave them bloody and crying on the street. You're a beast! You're better than those losers. You got this!
Seriously though. I think "fight or flight" is beneficial on race day. The entire goal is "flight" on race day! It sounds like the problem is that your adrenaline is spiking too soon and depleting before the race starts.
Maybe a mantra on the day before like "Cage the lion. Calm the lion. Tame the lion."
Then, 5 minutes before the race starts, switch to: "Release the lion! Release the lion! Release the lion" And fuckin ROAR at your weak ass competition.
But most importantly, I think you really need to practice your "day before" routine" more than your race day routine. Because the problem seems to be the way you deplete yourself too early.
Here's an analogy. They sometimes tell pregnant women: plan a fun activity on your due date. Babies are rarely born on their due date, and usually it just causes the expecting mother unnecessary stress of expectation. And stress isn't good for childbirth. So planning an alternate activity on the due date distracts the mother from her expectations and stress.
Maybe you need something similar the day before a race. Spend the day watching funny movies, or hanging with friends, or meditating, or something that keeps you calm, relaxed, laid back, and not in your head thinking about the race.
That's my 3 cents. You got this, fam!
In my current marathon training block (Houston), I’ve increased my volume to my most ever, about 80-85 miles per week now. I have a bit of anxiety about whether I’m overtraining with about 6 weeks to go, but I still feel pretty good.
It’s crazy you mentioned over training because I feel that I’m under training for the same race. I also feel good about my training block but it might the fact that this my first race since CoVid hit so it might be just being nervous. Good luck in Houston 🤘🏽
@@wilfredo-teyrosalesfotos yeah I think it’s probably always best to slightly under train than the opposite… Good luck to you as well! S
It's very unlikely that you are overtrained. Step down your mileage to 70 next week and you will be amazed at how easy it suddenly is to hit your paces. The only likely way to overtrain on that mileage is to not do a good job tapering. You've got this.
@@franklehouillier8865 thanks for the advice!
Thanks for opening up, I literally get the shakes like an hour before the race…. Teeth even chatter, such a waste of nervous energy…. I too am searching for a way to deal with the anxiety…. The funny thing is I have no idea what I’m nervous for, I’m just a middle aged, middle of the pack dad, trying to continually inch closer to maybe one day BQing…. Thanks for opening up and sharing.
Great video! I’ve suffered with this for years, especially when there is expectation on me to compete in the race. I’ve found similar to yourself running in high standard races which I have no chance of competing in helps as the pressure is off. Running well in those helps build confidence, for me when I’m in confident mood I can run well, when doubt creeps in it goes to pot!
A sports physiologist might help, or just building confidence by taking the pressure off yourself, either by treating them as tempo runs or running high standard races without expectation. That technique of using them as tempo runs has helped me before. It’s so frustrating mate, I feel your pain on this.
But just remember lots of those runners on that start line are worried about you also, so give it your poker face 👍
I think if you view every race as one of very little significance eg, (this is nothing but another one of my training runs I couldn’t care less about how fast ANYBODY ELSE IS RUNNING I’m just going to run my own pace that I’ve run a thousand times by myself and whatever happens happens.) And be VERY WELL RESTED maybe do NOTHING the day before the race I think you will fare much better.
With time trials, especially on a track, you've got the benefit of never running more distance in lane 2 and also the benefit of even pacing. Why do you think that cheptegai had the pace lights for his world records. Even in road races, 99% of people seem to run extra distance by their gps's. Constant changing pace in races is what slows you down the most.
Watched this video before my first half marathon! Ran a 1:35 which is like 7:14 per mile, and I’m in track shape with a meet two days ago! Thanks for the videos josh, keep it up dude
Thanks Brennan!! 1:35 is still a good time!
I've had terrible pre-race anxiety for many, many years to a point where I would cancel races or sign up and not go at all, even though I was in perfect shape and just did a race effort on my own. IMHO, the right training group and support by your next of kins is very important and makes all the different. Actually, I've barely had the same issues when I knew that I was going with friends, teammates or family. So that's my cure usually
Nothing you can do but race and race some more until your body loses the anxiety bc you race so often that the desensitives against that anxiety. Keep up the good work and do some KICK training, so you are less anxious about NOT having a Cole Hocker kick. Maybe Cole can give you some workout programming for a kick.
I think im. The same performing best by myself!! Except a mile run which had great groups of ppl all around me
you might be putting too much pressure on yourself. We know you can hold the pace we know you can do the distance. You will have to figure out how to let your body do what it trained for. Like in MMA when guys make it to the big show they have an adrenaline dump that takes them out of the game in the first round. I am not anywhere near as fast as you but I did learn to just trust my body and my training. It's not easy because you want to go out and get that W or close to it but I think if you can get to head space where you relax into it you will finish strong. I get lost in my ratchet play list and let my body take over.
Excellent assessment of how the mind works . In a race there is no control of what is going to happen . Whereas in solo running you are the Boss . In my case it is the fear of failure that is usually my downfall . If the split is slower than what I expected for the perceived effort I start thinking of bailing and it then manifests itself and I then have a get out clause . I race mainly 800's and they can be a mind fk if I have self doubts . It is good however to have high expectations but so difficult to execute at the time . I think breathing can be key which influences the whole activity on reflection 🪞
Great video I can really relate to .
You don't need to have pre-race anxiety when you are as good look as you, fam.
Good video! And very relatable 😅
I'm a week out from my first real 1/2 marathon and I'm freaking out. Started questioning everything. Are the shoes the ones I really want to wear? What if this happens. What if this happens. Let everyone know how overblown it was after Dallas next Sunday.
Your not on your own here. I think we all get different levels of it and u just have to work out what works for u.
I have the same problem also I can not breathe at all it sucks I am out of breathe within the first half mile
Starting to do the breathing technique before someone recommended in the comments and it has worked for me so far
how are you bro
I have pre race, during race and post race anxieties. So you are much better than 99% of people.