How to Overcome Pre-Race Anxiety Before a Marathon

23 May 2025

Preparing for a marathon is no small feat. You've spent months training, pushing your body to its limits, and mentally preparing for the big day. But as race day approaches, there's this familiar, creeping feeling that starts to gnaw at you: anxiety. Pre-race anxiety can hit even the most seasoned runners, and it can be paralyzing if not managed properly. So, how do you overcome it?

In this article, we'll dive into practical strategies to help you manage pre-race anxiety before a marathon. From mindset tricks to pre-race rituals, I'm here to guide you on how to stay calm, focused, and ready to crush that finish line!

What is Pre-Race Anxiety?

Before we dive into the solutions, let’s talk about what pre-race anxiety actually is. Pre-race anxiety is a form of performance-related stress that often shows up as nervousness, worry, or self-doubt just before a major race or event. It's completely normal and happens to nearly everyone, from first-time marathoners to seasoned pros.

Anxiety can manifest in physical symptoms too, like increased heart rate, sweaty palms, or even an upset stomach. But while a little bit of nervous energy can be motivating, too much can hinder your performance. So, how do we strike that balance?

Why Do We Feel Pre-Race Anxiety?

Understanding the "why" behind pre-race anxiety can be helpful in managing it. Here are some common reasons why runners feel anxious before a marathon:

1. Fear of the Unknown

Even if you’ve run marathons before, no two races are the same. You don’t know how the weather will be, how your body will hold up, or if you'll hit a dreaded "wall." The uncertainty can trigger anxiety.

2. Pressure to Perform

You've trained hard, sacrificed time, and set goals for yourself. Maybe you want to beat your personal best, or maybe you have a specific finishing time in mind. The pressure to meet those expectations can weigh heavily.

3. Self-Doubt

The little voice in the back of your head can sometimes be your worst enemy. "Did I train enough?" "What if I can't finish?" "What if I embarrass myself?" Self-doubt can fuel anxiety.

4. The Physical Demands

Running 26.2 miles is no joke! The sheer physical challenge of a marathon can cause anxiety, especially if you're worried about injury, fatigue, or your ability to endure the entire race.

Now that we’ve identified some of the common triggers, let’s focus on what you can do to overcome pre-race anxiety.

10 Ways to Overcome Pre-Race Anxiety Before a Marathon

1. Trust Your Training

You've put in the work. You've logged the miles, pushed through tough workouts, and conditioned your body. Trust that your training has prepared you for this moment. Instead of focusing on what might go wrong, remind yourself of all the hard work you’ve already done.

> Tip: Keep a running journal during your training. Before the race, flip through it to remind yourself of the progress you’ve made.

2. Visualize Success

Visualization is a powerful tool used by top athletes across the world. Close your eyes and imagine yourself crossing the finish line. Picture the crowd cheering as you glide effortlessly through the course. Imagine how good it will feel to achieve your goal. This mental rehearsal can help reduce anxiety and boost your confidence.

> Tip: Don’t just visualize the finish — imagine the entire race. Picture yourself handling any challenges with ease, whether it’s a tough hill or a moment of fatigue.

3. Stick to Your Routine

Race day is not the time to experiment with new routines. Stick to what you know works for you, from your pre-race breakfast to your warm-up routine. Consistency can provide comfort and reduce the unpredictability that fuels anxiety.

> Tip: If you’re traveling for a race, pack familiar foods and snacks to avoid any last-minute changes to your diet.

4. Breathe and Relax

When anxiety starts to creep in, one of the simplest and most effective ways to calm down is through controlled breathing. Try diaphragmatic breathing — inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This technique can bring immediate relief, helping to lower your heart rate and release tension.

> Tip: Practice deep breathing during your training runs so it becomes second nature on race day.

5. Stay Present

One of the biggest culprits of pre-race anxiety is overthinking the future. Instead of worrying about how the entire race will go, focus on the present moment. Break the race into smaller, more manageable chunks. Think about the first mile, the next water station, or that upcoming corner. Staying present can prevent your mind from spiraling into worst-case scenarios.

> Tip: A good mantra to use is "One step at a time." It’s a simple reminder to stay in the now.

6. Prepare the Night Before

Set yourself up for success by preparing everything the night before. Lay out your race clothes, pin your bib, pack your nutrition, and make sure your shoes are ready to go. Having everything organized will reduce last-minute stressors and allow you to focus on the race itself.

> Tip: Make a checklist of everything you need for race day — from your race gear to your post-race recovery items.

7. Limit Caffeine

While some runners rely on caffeine to boost their energy, too much can exacerbate anxiety. If you're already feeling jittery, caffeine can make it worse. Consider reducing your intake on race day or sticking to your normal amount if you’re used to it.

> Tip: If you’re worried about cutting caffeine completely, try sipping on half a cup of coffee instead of your usual full cup.

8. Focus on What You Can Control

There are so many factors you simply can't control on race day: the weather, the course conditions, other runners, etc. Instead of stressing over these unknowns, focus on what you can control, like your pacing, your nutrition, and your mindset.

> Tip: Whenever you catch yourself worrying about something out of your control, redirect your thoughts to something you can influence, like how you’ll tackle the first few miles.

9. Connect with Fellow Runners

Race-day nerves are universal. Sometimes, talking with other runners can help ease your anxiety. Whether it’s a quick chat at the starting line or a conversation during the race expo, sharing the experience with others can make you feel less alone.

> Tip: Join a local running club or online community in the weeks leading up to the race. The shared experiences of others can offer reassurance.

10. Embrace the Nerves

Here’s the thing: a little bit of anxiety is actually a good thing. It shows that you care about your performance and that you're invested in the race. Instead of trying to eliminate the nerves completely, acknowledge them, and let them fuel your excitement. Reframe your anxiety as anticipation — because at the end of the day, you're about to do something amazing!

> Tip: Remember, even elite athletes get nervous before races. What matters is how you channel that energy!

Pre-Race Rituals to Calm Your Mind

In addition to the strategies above, developing a pre-race ritual can help ease anxiety by providing a sense of control and normalcy. Here are a few ideas you can incorporate into your routine:

1. Listen to Music

Create a race-day playlist with songs that pump you up or calm you down, depending on what you need. Music has the power to influence your mood, so use it to your advantage!

2. Meditation or Yoga

A quick 5-10 minute meditation session or some light yoga stretches can help center your mind and relax your body. Focus on your breath, let go of any tension, and set a positive intention for the race.

3. Positive Affirmations

Recite positive affirmations to yourself. Phrases like "I am strong," "I am prepared," or "I can do this" can shift your mindset from fear to confidence.

4. Lucky Charm

Some runners have a lucky charm or a piece of clothing they always wear on race day. Whether it’s a bracelet, a hat, or even a pair of socks, having something familiar can provide comfort.

Final Thoughts

Pre-race anxiety is completely normal — but it doesn’t have to control you. By trusting your training, staying present, and using relaxation techniques, you can turn that anxiety into positive energy. Remember, running a marathon is an incredible achievement, and you've already done the hardest part by showing up. So take a deep breath, trust yourself, and enjoy the experience. You've got this!

Good luck, and see you at the finish line!