by Steve Crowder

Being nervous before a race is only natural and can even be a good thing. However, too much in the way of pre-race jitters can stand in the way of good performance. Fortunately, there are some things that can be done to minimize anxiety and prepare the mind and body for competition. All you need to do is remember a simple acronym conveniently derived from the word RACE.

The first thing to do is to Relax. Sometimes this is easier said than done, but there a many ways to calm nerves prior to an event. One simple way is to take a few deep breaths while repeating a positive phrase such as “I’m fit and ready to race.” Another way to relax is to remember all the training you’ve put in leading up to the race. If you remember that you’re prepared, you’re likely to be more confident and less apprehensive. Finally, remember that running is supposed to be fun and the race is not a life-or-death situation. You want to do your best, but regardless, you will live to run another day and your friends and family won’t think any less of you based on your race result.

The second letter of the word race is “A”, and this stands for Assess the situation. This is another part of being prepared and confident, and it involves things like addressing the weather, the course, and your competition. Especially in spring and fall events, you want to come to a race prepared for a variety of weather conditions. You also want to know the race course as well as possible prior to the start. If it’s an option, drive over the course before the race or run the final mile or two of the course during your warm-up. Finally, understand your current fitness level. You know if you’re in top shape and ready to attempt a PR, or if you’re coming back from some time off and just getting back in shape.

Next, you want to Create a plan. Once you’ve relaxed and assessed the situation, you can develop a race strategy. If the course is hilly towards the end, you may want to run the first mile or two more conservatively. If there’s a familiar competitor at the race, you may want to run with him or her as long as possible. There may even be a section of the race where you want to consciously pick up the pace. Regardless of the specifics, knowing what you want to do before you start will make you less nervous because it minimizes indecisiveness and the chance for mistakes.

Finally, all that’s left to do is Execute. You’re relaxed and have assessed the situation and created a plan. Now all you have to do is put it all in motion. Remember what you want to do and monitor how you feel as you run. Thinking about something else during a long race can help you pass the time and forget the pain involved, but for the most part, you want to keep in touch with how things are going and think about your breathing pattern, who you should be competing with, and what your splits should be.

So next time out, don’t fret and have your results suffer as a consequence. Just remember to R.A.C.E. If you follow this strategy, there’s no reason to be nervous, because you will be ready for optimal performance.

Steve Crowder runs with the Fleet Feet Roanoke Racing Team and lives in Fincastle, Va., with his wife and two tail-chasing dogs. He can be reached at rtcrunnr@yahoo.com.