Managing Pre-Race Performance Anxiety: Tips to Stay Calm, Confident, and Focused

​We’ve all been there: standing on the start line, feeling the pressure, the excitement, and a swirl of nerves building up inside. Pre-race performance anxiety is a normal part of any competitive event. The problem isn’t the anxiety itself, but the self-imposed pressure we place on ourselves to succeed. When we worry too much about failure, it can turn into a self-fulfilling prophecy. But here’s the good news—there are ways to manage this pressure and stay focused on the race ahead. 
 
Let’s break down how you can tackle the anxiety before your race and come out the other side with confidence and a clear mindset. 
 
1. Worry Less: Focus on What You Can Control 
One of the most important aspects of managing anxiety is realizing that not everything is within your control. If you miss your personal best (PB) by a minute or a kilometre, who cares? The only person who must be okay with that is you. It’s easy to get caught up in what others might think or how you think a race result might impact your identity, but those things don’t determine your worth as an athlete or a person. 
 
Instead, focus on the things you can control—things like pacing yourself well, ensuring you’ve fueled properly, staying injury-free, and having your gear in working order. If you miss a turn or face a sinkhole on the original route (we’ve all been there!), it’s okay. Learn from it and move forward. Worrying about things outside your control only adds fuel to the anxiety fire. It’s a waste of energy. 
 
"Focus on the process, not the outcome." — Greg LeMond 
 
2. Have Confidence in Your Preparation 
It’s easy to forget just how much hard work has gone into your race preparation. Think about all those long, tough training sessions—whether they made you sweat, smile, or both. Every one of those workouts improved your fitness and you’ve put in the time and effort so don’t let the pre-race jitters make you doubt your ability. 
 
Take a moment to go back through your training log. Look at the key workouts that pushed your limits and enhanced your strength and endurance. Those moments are your proof—your confidence foundation. If you're struggling with doubt, remember that racing without confidence often leads to mistakes. Focus on your readiness instead of worrying about what might go wrong. 
 
Sports psychology fact: 
Research shows that athletes who regularly review their training progress are more likely to perform well on race day. Reflecting on past successes creates a positive mental state that helps boost confidence. 
 
3. Don’t Be a Perfectionist 
We all want to race flawlessly, but guess what? Things will go wrong—race day is unpredictable. Maybe your stomach isn’t as settled as it should be, or your watch loses its signal. The key is not letting mistakes spiral you into a shame cycle. Perfectionism only adds unnecessary pressure. 
 
Instead, approach the race with flexibility. Be ready to adapt to challenges and keep your mindset resilient. Remember that one mistake doesn’t define your entire race. The ability to bounce back quickly from minor setbacks is a skill that separates great athletes from good ones. 
 
"Perfection is not attainable, but if we chase perfection, we can catch excellence." — Vince Lombardi 
 
4. Harness the Power of Positive Self-Talk 
Our minds can either be our best ally or our biggest enemy. Negative thoughts can sabotage our performance, but positive self-talk can boost our mental edge. Personal mantras can work wonders. When you’re feeling anxious, repeat something like, “I’ve got this” or “I’ve trained for this.” 
 
Use these mantras as a tool to stay grounded and focused. The power of positive self-talk is scientifically backed—it releases dopamine, the “feel-good” hormone, and can enhance your performance during high-stress situations. 
 
Sports psychology fact: 
Studies show that athletes who use motivational self-talk can experience a 5-10% improvement in performance under pressure. So, the next time you’re on the start line, tap into your personal mantra and remember all the hard work you’ve put in. 
 
5. Get Quiet and Reconnect with Your “Why” 
When anxiety is building, it’s easy to lose sight of why you’re racing in the first place. Is it to challenge yourself? To have fun? To prove something to yourself or others? Whatever your reason, take a moment before the race to get quiet and reconnect with your “why.” 
 
Meditation or deep breathing exercises can help centre your mind and focus your energy on what’s most important. When you remember why you’re there and what you’re racing for, it helps put everything in perspective. 
 
"The purpose of life is not to be happy. It is to be useful, to be honourable, to be compassionate, to have it make some difference that you have lived and lived well." — Ralph Waldo Emerson 
 
Conclusion: Embrace the Journey 
Racing is as much about the journey as it is about the finish line. Pre-race anxiety is a natural part of that journey, but it doesn’t have to control you. By focusing on what you can control, building confidence from your hard work, accepting imperfection, and using positive self-talk, you can turn your nerves into energy that fuels your race. 
 
So, the next time those butterflies in your stomach appear, remember you’ve got this. You’ve put in the work, and now it’s time to race with purpose, confidence, and a calm mind. 
 
6. Take Time to Have Fun and Celebrate the Victory (and the Lessons) 
We often get so focused on the outcome that we forget to enjoy the experience itself. Yes, the race is important, but so is the journey that led you there. It’s easy to get caught up in trying to meet a specific time or goal but remember that racing is about more than just crossing the finish line—it’s about embracing the adventure and the growth that happens along the way. 
 
After the race, take the time to celebrate—whether you’ve achieved your Personal Best or not. Relish in the small victories: the moments when you pushed through a tough stretch, the sense of accomplishment as you crossed the finish line, or the joy of sharing the experience with your fellow racers. These are the moments that make racing so special. 
 
Sports psychology fact: 
Studies show that athletes who take time to reflect on their experiences, both the wins and the challenges, are more likely to feel fulfilled and motivated for future races. This reflection fosters a sense of mastery and reinforces the idea that every race, regardless of the outcome, is a valuable learning experience. 
 
Also, don’t forget to celebrate the lessons learned. Maybe you discovered a new strategy that worked or realized a mistake that you can improve on for next time. Each race provides a wealth of knowledge that will make you stronger in the future. So, take a moment to appreciate your growth and what you’ve learned about yourself as an athlete. 
 
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." — Albert Schweitzer 
 
Taking time to enjoy the process, no matter the outcome, is an essential part of the experience. So, after the race, let yourself relax, smile, and remember why you race—not just for the times, but for the joy, the camaraderie, and the lessons that make every race a meaningful part of your athletic journey. 

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