Regardless of how long we have been racing, we all occasionally suffer some amount of race anxiety. Simply recognising this is the first step in coping with it.
Race anxiety is not entirely harmful because it aids in our preparation for our best performance. Knowing how to control race anxiety is essential since it can occasionally cause us to question our abilities and preparation.
Here are some pre-race pointers to help you stay composed, grounded, focused, and ready for an amazing experience!
Keep on Track.
Up until race day, stick as closely as you can to your typical daily schedule. Eat the same foods, dress the same, use the same shoes, use the same run nutrition, run at the same pace, utilise your run nutrition at the same times, stick to the same water schedule, sleep the same hours, and rise at the same time. Your body (and your thinking) may be severely disrupted by a change in routine right now.
Bathroom Problems
On race day, coping with GI problems and/or restroom troubles is a worry shared by many runners. If you're worried about this, cut back on whole grains and other high-fibre foods during the two days before the race. Although it seems counterintuitive, keep in mind that we are only talking about a few days. For a few days ahead to the race, avoid eating any items like coffee, sugar, dairy products, wheat or gluten, fats, fried foods, and artificial sweeteners that are known to irritate the GI tract.
To give your stomach plenty of time to digest, eat your pre-race dinner sooner rather than later. Instead of the night before the race, "carbo load" two nights prior if you wish. You can feel bloated and full on race morning if you have a big dinner the night before. A heavy pre-race dinner could not sit well because race anxiety affects our digestion and makes it less effective.
Poor sleep
Do not be concerned if you have trouble sleeping the night before the race. Thankfully, studies have shown that this lack of sleep prior to a race has little effect on performance. Try to obtain enough rest the week before the race so that you can make up for any lost time thereafter. Set your alarm and give yourself plenty of time to wake up, eat, and travel to the race in good time. Perhaps you should even set a backup alarm, just in case!
Have a Plan
Lay out your race day gear, attach your bib number, and set out your shoes and socks the day before the event. Consider dressing in layers so you can keep warm before the race and quickly shed them as you go. Include items in your kit pack for after-race requirements. Bring a towel and a warm change of clothes because it's crucial to change out of wet clothes promptly. Bring any additional items you might need, such as special snacks or medications. Read your pre-race instructions thoroughly so you understand where to park, when to arrive, where to check your gear bag, and where to find the area for family and friend reunions.
Visualisation
Imagine waking up, getting ready, eating breakfast, travelling to the race, starting the race, consuming nutrition and fluids as you go, completing the course, and earning your medal. Next, imagine yourself finishing the marathon, collecting your gear bag, changing into new clothing, and meeting up with loved ones. As you go through the visualisation process, consider all of your needs for the entire day.
While visualisation helps you with many things, it's especially crucial for calming you down and getting you ready for race day. Additionally, visualising the day helps you consider all the things you could need for the day, the race, and the post-race period.
Trust Your Training
Recognise race anxiety for what it is—typical pre-race jitters—when it starts to set in. Take a deep breath in, violently expel, and then unwind. You completed the training, and you are now prepared to run the race. Stop second-guessing yourself and start making changes right away. Keep doing what you did to prepare for the race since this is what your body understands. If necessary, you can always modify your training AFTER the competition. You can decide what you want to do differently the next time around by reviewing your race performance.
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