No signs of anxiety amidst this group only 30 minutes before the start of the 2006 National City Half Marathon!
As we walked to the starting line of a recent event, an anxious group member asked me how I could be so calm. Aside from the fact he was running twice the distance, I have over time truly convinced myself to enjoy the experience and have fun. I am not trying to qualify for the Olympic trials. There is no $40,000 prize purse awaiting me at the finish line or college scholarship in jeopardy if I have a bad track season. I have normal pre-race routines which I follow like clockwork and try to arrive at the starting line prepared. Sure I enjoy winning the occasional local race and bringing home age group awards, but these are no longer my primary motivation. This hasn’t always been the case. I remember a running friend advising me to just take the pressure off myself and have fun. As simple as it was, it was probably the most valuable piece of advice anyone could have given to me at the time.
It is normal to be anxious, especially for a first time marathoner, about the possibility of not finishing a marathon. I have to confess I have been there, done that several times and always managed to find my way back to the start/finish area. As far as the feeling of failure, I always tell myself there is another marathon in the future where I can redeem myself, and I usually do.
As much as we do this for recreation, participating in a race, can place a huge strain on the nerves. As we approach our goal marathons, many have expressed their mounting anxiety. Most runners do experience some degree of stress prior to a key running event. It may be about their competition, goal time, the weather (but hey, I think we have been well-conditioned in this area!), the course, qualifying for Boston, or an injury or illness. This is perfectly normal.
As race time draws near, anxiety does affect the runner physiologically. The body reacts to the stimulus and prepares for action. Your brain signals for the release of adrenaline into your bloodstream which triggers a number of physical reactions. You start to sweat, your heart rate speeds up, muscles tighten, breathing can become shallow, your stomach may churn and you may develop cotton mouth. You may use the toilet, only to get back in the long line because you have to go again. This increased arousal can be an aid, particularly in shorter races, but can also serve to be a detriment in long distance running, particularly the marathon where you have to spread your mental, emotional and physical energy over a longer period of time. It is the most “fired up” runner who runs the most irrationally paced runs and goes out too fast. You want to save your mental toughness and emotions for late in the race where it is needed to help you overcome fatigue, particularly in an event like Boston.
The best way to prepare for this is to build confidence with regular workouts geared specifically for the distance and course, as well as with tune-up races, and mental training. The training regiment we have followed has our bodies well prepared physiologically. As for mental training, one expert suggests desensitizing yourself to worry. Worry in the days prior to the event and then set it aside. Worry about the weather, the course, the competitors, your lingering soreness, whatever, and then stick with it until you feel your anxiety drop. Worry systematically, intensely and humorously, and soon you will worry no more.
Focus on factors within your control and on your strengths rather than your weaknesses. Think positively about yourself, about the training you have done to prepare yourself. Surround yourself with calm, positive thinking people in the final hours before a big event. Stick with a familiar pre-race routine. If you normally drink a cup of coffee and eat a bagel two hours before a race, do it. Pin your number on your shorts or shirt, stash your shorts pockets with energy gels and have your chip secured to your running shoe so you don’t forget something. One runner recently shared with me this week he sets 3 alarm clocks just to make sure he gets up on time.
Have all your pre-race logistics figured out; where the starting and finish lines are, baggage drop, a post-race meeting spot for family and friends. This is especially important for Boston, where everything is located in different spots. The Expo and packet pick-up are at Hynes convention center which is about a mile from the finish line on Boylston Street. The pasta party is at City Hall Plaza which is about 1 ½ miles from the expo. To get to the start, runners need to board buses early Monday morning on the Tremont side of Boston Common to be shuttled up to Athletes’ village in Hopkinton. Athletes then walk close to a mile to get to the corrals, which are loaded in two waves; the first at 10:00 and the second at 10:30.
Tune into the weather so you can dress properly for the conditions. Pack for every possible scenario. April in Boston can be 32 degrees and snowing or 83 degrees and humid. If it is cool out, have warm clothes packed in your baggage drop bag so you can put them on right away after finishing.
Proper preparation, positive thinking and the confidence that comes from it can do wonders in calming pre-race anxiety. Most importantly, go out there determined to enjoy the experience and have fun! Take the pressure off…you are trained and ready!
Glover, B, and S.Glover. 1999. The Competitive Runners Handbook. New York, NY: Penguin Books.
It is normal to be anxious, especially for a first time marathoner, about the possibility of not finishing a marathon. I have to confess I have been there, done that several times and always managed to find my way back to the start/finish area. As far as the feeling of failure, I always tell myself there is another marathon in the future where I can redeem myself, and I usually do.
As much as we do this for recreation, participating in a race, can place a huge strain on the nerves. As we approach our goal marathons, many have expressed their mounting anxiety. Most runners do experience some degree of stress prior to a key running event. It may be about their competition, goal time, the weather (but hey, I think we have been well-conditioned in this area!), the course, qualifying for Boston, or an injury or illness. This is perfectly normal.
As race time draws near, anxiety does affect the runner physiologically. The body reacts to the stimulus and prepares for action. Your brain signals for the release of adrenaline into your bloodstream which triggers a number of physical reactions. You start to sweat, your heart rate speeds up, muscles tighten, breathing can become shallow, your stomach may churn and you may develop cotton mouth. You may use the toilet, only to get back in the long line because you have to go again. This increased arousal can be an aid, particularly in shorter races, but can also serve to be a detriment in long distance running, particularly the marathon where you have to spread your mental, emotional and physical energy over a longer period of time. It is the most “fired up” runner who runs the most irrationally paced runs and goes out too fast. You want to save your mental toughness and emotions for late in the race where it is needed to help you overcome fatigue, particularly in an event like Boston.
The best way to prepare for this is to build confidence with regular workouts geared specifically for the distance and course, as well as with tune-up races, and mental training. The training regiment we have followed has our bodies well prepared physiologically. As for mental training, one expert suggests desensitizing yourself to worry. Worry in the days prior to the event and then set it aside. Worry about the weather, the course, the competitors, your lingering soreness, whatever, and then stick with it until you feel your anxiety drop. Worry systematically, intensely and humorously, and soon you will worry no more.
Focus on factors within your control and on your strengths rather than your weaknesses. Think positively about yourself, about the training you have done to prepare yourself. Surround yourself with calm, positive thinking people in the final hours before a big event. Stick with a familiar pre-race routine. If you normally drink a cup of coffee and eat a bagel two hours before a race, do it. Pin your number on your shorts or shirt, stash your shorts pockets with energy gels and have your chip secured to your running shoe so you don’t forget something. One runner recently shared with me this week he sets 3 alarm clocks just to make sure he gets up on time.
Have all your pre-race logistics figured out; where the starting and finish lines are, baggage drop, a post-race meeting spot for family and friends. This is especially important for Boston, where everything is located in different spots. The Expo and packet pick-up are at Hynes convention center which is about a mile from the finish line on Boylston Street. The pasta party is at City Hall Plaza which is about 1 ½ miles from the expo. To get to the start, runners need to board buses early Monday morning on the Tremont side of Boston Common to be shuttled up to Athletes’ village in Hopkinton. Athletes then walk close to a mile to get to the corrals, which are loaded in two waves; the first at 10:00 and the second at 10:30.
Tune into the weather so you can dress properly for the conditions. Pack for every possible scenario. April in Boston can be 32 degrees and snowing or 83 degrees and humid. If it is cool out, have warm clothes packed in your baggage drop bag so you can put them on right away after finishing.
Proper preparation, positive thinking and the confidence that comes from it can do wonders in calming pre-race anxiety. Most importantly, go out there determined to enjoy the experience and have fun! Take the pressure off…you are trained and ready!
Glover, B, and S.Glover. 1999. The Competitive Runners Handbook. New York, NY: Penguin Books.
