Dealing with pre-event nerves
Training for a big event often takes weeks or months of structured training. As race day approaches, it’s natural to feel nerves or self-doubt. In Mind’s physical activity team, we understand how small actions can make a big difference to your physical and mental preparation.
Here are some top tips to ease pre-event nerves. Remember that different things work for different people, and you don’t have to follow this advice if it doesn’t work for you.
1. Control the controllables
While some factors – like weather or terrain – are out of your hands, focusing on what you can control can ease nerves.
- Practice your routine. Simulate event day by practicing wake-up times, meals, and using your kit during training.
- Plan your journey. Know the details of pick-up, drop-off, and parking. Try to allow extra time for traffic or other delays.
- Plan meals. Prep your pre-race dinner and breakfast. If you’re staying away from home, check if your room has essentials like a kettle, and scope out your breakfast options ahead of time.
- Fuel up. Make sure you eat enough to fuel you on event day – by now you’ll know what works for you.
- Check your kit. Lay out your gear in advance to ensure nothing’s missing. Fill out the emergency contact details on the back of your race number, and make sure you’ve got the right clothes for different weather conditions.
- Pre-race admin. Charge any devices you need, like your phone, watch or headphones.
2. Relax your body and mind
Ease pre-event tension with relaxation techniques.
- Self-care is personal. Choose what works for you – whether it’s a hot bath, a meditation session, deep breathing, or a gentle walk in nature.
- Prioritise sleep. Plan for an early night and minimise distractions.
3. Use your mindset as your superpower
- Listen to your feelings. It’s okay to be nervous, but remember you can take things at your own pace and there’s support available for you on the day.
- Focus on your own journey. Remember the saying – “comparison is the thief of joy”. Your personal best is yours alone – celebrate your progress and achievements without comparing yourself to others.
- Have an ‘if, then’ plan. Prepare for different scenarios to help you feel in control. For example, “If I feel strong halfway through, then I’ll pick up my pace”. This approach can also help you manage unexpected challenges like injury or illness.
Calming your mind and focusing on your unique goals can help you manage your nerves.
4. Create your support crew
- Find encouragement. You can give a thumbs up to fellow participants to show your support. Some people like to put their names on their vests to help spectators cheer them on.
- Plan with friends/family. Agree on spectator spots and post-race meeting points to reduce stress.
- Be your own cheerleader. Use affirmations like “I’ve got this” or “I’ve trained for this” to boost confidence.
5. Remember your ‘why’
- Keep it personal. Focus on why you’re doing this – whether it’s for a loved one or a personal goal. Write it down or dedicate segments of the race to someone special.
- Celebrate your effort. Event day is your victory lap. Enjoy the moment, be kind to yourself, and remember the hard work that brought you here. You’re doing something incredible!
6. Plan for post-event
Recovery is just as important as preparation.
- Immediate recovery. Stretch and take gentle walks to aid recovery.
- Post-event blues. Combat the "come down" by planning activities to look forward to – whether it’s rest, a spa day, different hobbies, or booking your next event.