With marathon season in full swing, thousands of runners are preparing for major events, including the London Marathon on April 27th. While months of training have prepared them physically, pre-race nerves can still be a major hurdle—leading to sleepless nights, anxiety, and a lack of focus before the race even begins.
Learning how to manage nerves effectively is just as important as physical training.
“Managing nerves is crucial. A calm, focused runner will always perform better than one overwhelmed by anxiety. The key is to control your thoughts, trust your training, and step up to the start line with confidence.”
If pre-race jitters are creeping in, these tips will help you stay in control and perform at your best.
- Stick to Your Routine
Race day is not the time to try anything new. Sticking to familiar habits helps reduce stress and keeps the mind focused.
“A predictable routine keeps your mind and body in familiar territory. The more control you have over small details, the less anxiety will affect you.”
This means:
- Eating the same pre-race breakfast you’ve tested during training
- Wearing your trusted race-day gear—nothing new
- Following your usual warm-up routine to get race-ready
The goal is to remind yourself that this is just another run. You have trained for this moment.
- Reframe Nerves as Excitement
Pre-race nerves and excitement trigger the same physiological response. Instead of seeing nerves as a negative, shift your perspective.
“Elite runners don’t try to eliminate nerves, they embrace them. Adrenaline helps you perform at your best. The trick is to label the feeling as excitement rather than fear.”
Instead of thinking: “I’m nervous, what if I fail?”
Try: “I’m excited! My body is ready to perform.”
By reframing anxiety, you turn it into a source of strength rather than a distraction.
- Go for a Shakeout Run
A short, easy jog the day before the race can work wonders in calming the nerves and keeping the body relaxed.
According to Runner’s World, shakeout runs help by:
- Releasing tension built up from rest days
- Boosting confidence by reinforcing the race-day routine
- Keeping the legs fresh without overexertion
“Even a 10–20 minute jog at an easy pace the day before can be enough to shake off nervous energy. It’s a simple yet effective mental reset.”
- Visualise Success
Many elite athletes use visualisation techniques to mentally prepare for race day. Instead of worrying about things that could go wrong, focus on positive outcomes.
“Your mind is a powerful tool. By mentally rehearsing your race in a positive way, you’re training your brain to expect success.”
Try this:
- Picture yourself standing at the start line, calm and focused
- Imagine yourself running at a steady, strong pace
- See yourself crossing the finish line with confidence
When nerves take over, returning to this mental image can help keep you grounded.
- Control Your Breathing
A racing heart and short, shallow breaths can make nerves worse. Deep, controlled breathing helps regulate the nervous system.
McKay recommends the 4-7-8 breathing technique:
- Inhale deeply for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
“Slowing the breath slows the heart rate, which reduces anxiety. It’s a simple but powerful technique to regain control.”
- Set Realistic Expectations
Rather than obsessing over a finish time, focus on running your best possible race.
“Not every race will go perfectly, and that’s okay! The important thing is to enjoy the experience, trust your training, and run smart.”
- Set process goals, such as maintaining a steady pace or fuelling properly
- Remember that every race is a learning experience
- Be prepared to adapt if things don’t go to plan
By shifting the mindset from “I must hit this time” to “I will run my best today”, runners can reduce pressure and enjoy the race more.
Pre-race nerves are natural, but they don’t have to control the race-day experience. By following these expert-backed strategies, runners can turn anxiety into excitement and approach the start line with confidence.
“Races should be a celebration of hard work. With the right mindset, runners can perform at their best and truly enjoy the experience.”
Every runner deserves to feel calm, confident, and race-ready. Whether training for the London Marathon or preparing for a first 5K, these strategies can help maximise performance and enjoyment.
Author: James McKay is a sports expert and contributor at Sports Millions. With years of experience in sports psychology and endurance training, he specialises in helping runners overcome mental barriers and perform at their best. His insights have helped athletes of all levels—from beginners to seasoned marathoners—run with confidence.
