Hey Reader!

In another great week for Australian distance running, I will not introduce today's piece with those results.

Today's piece is one that has a close place in my heart and something that has largely affected my running history. As I touch on at the end, I've put the framework in place to learn how to manage anxiety and optimise it, but I am frequently answering questions from athletes or reading training logs that cover this same topic.

One of the most wonderful aspects of coaching is that I join amazing people on their journey and am often privy to their inner thoughts. As a result, I see that we all struggle with variations of similar challenges, but we also think it's just us.

With today's article, I want to shed some light on nerves, anxiety, and feeling overwhelmed to the point of freezing. To a large degree, it is common and takes a foundational framework of tools to elicit the optimal response to this stress rather than becoming overwhelmed by it.

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Managing Pre-Run Anxiety: How to Stay Calm and Confident Before Big Efforts

So far, I haven't coached someone who can stay cool, calm, and collected before a new level of challenge. We all get nervous, and we all have an increased level of what's called physiological arousal. For some people, they're able to stay on top of this arousal level and not let it flow over into an anxiousness that is unhelpful. For others like me, there are plenty of examples where the night before or morning of the long run, session, or any run that's scary, we get intimidated, worked up, and anxious for what's to come.

Pre-run anxiety is normal, especially when stepping up to a new challenge—whether it’s your longest run to date, an intimidating speed workout, or a race outside your comfort zone. If you think back to past articles, we need a new level of stress on the body to cause a new level of adaptation.

The good news is that, with the right mindset and strategies, you can manage your anxiety and turn it into fuel for your run.

Why Do We Feel Anxious Before Runs?

Anxiety before a run isn’t just “all in your head.” It’s a physiological and psychological response to stress. Your body is preparing for a challenge, and that can manifest as a racing heart, sweaty palms, or even negative thoughts like, “What if I can’t finish?” “What if I embarrass myself?” or "This will be really hard, I don't think I can do it.”

From a sports psychology perspective, this is known as physiological arousal. It’s your body’s way of gearing up for action.

Though it's natural, too much arousal can leave you feeling overwhelmed, while too little can make you feel flat and unmotivated. The goal is to find that sweet spot where you’re energised but not overwhelmed. This concept is rooted in the Yerkes-Dodson Law, which suggests that performance improves with arousal up to a point, after which it declines (Yerkes & Dodson, 1908).

Think of it like this: a little nervous energy can help you focus, but too much can leave you feeling overwhelmed.

The Role of Long-Term Thinking in Managing Anxiety

One of the best ways to manage pre-run anxiety is to zoom out and focus on the bigger picture. When tackling a new challenge, it’s easy to get caught up in the moment and forget how far you’ve come.

Think about it: every long run, every workout, and every easy mile has been building toward this moment. You’ve put in the work, and now it’s time to trust the process. As Alex Hutchinson writes in Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, “The brain is the ultimate arbiter of endurance”. In other words, your mindset plays a huge role in how you perform.

When you start to feel anxious, remind yourself why you set this goal. Maybe it’s to prove to yourself that you can do hard things, or perhaps it’s simply to enjoy becoming a stronger runner. Whatever your “why,” keeping it front and centre can help you stay grounded.

Practical Strategies to Manage Pre-Run Anxiety

Now, let’s address how we optimise and manage arousal - this section reads more like a research article. As a coach, I have to be careful not to overstep a few lines, and this is one. Since I have no formal qualifications in sports psychology, I have ensured all advice is backed and that you can read the resources to come to your own conclusions.

Anyway, here are some actionable strategies to help you stay calm and confident before your next big effort:

1. Develop a Pre-Run Routine

Routines are powerful because they signal your brain that it’s time to focus. Whether it’s a specific warm-up, a favourite playlist, the same food and drink, or a few minutes of deep breathing, having a consistent routine can help you feel more in control. Research shows that routines reduce anxiety by creating a sense of predictability and stability (Foster, 2006). When we attempt to do something that challenges our comfort zone, it is vital to do so from a place of stability and security.

2. Reframe Negative Thoughts

Instead of thinking, “I can't do this,” try reframing it as, “I haven't done this yet, and I'm curious to try.” Positive self-talk can shift your mindset from fear to excitement. Studies have found that athletes who use positive self-talk experience lower anxiety and improved performance (Hardy et al., 2001). Personally, adding one word, "yet", has nearly single-handedly changed how I view myself and what I am capable of as it leaves room for growth and surprise.

3. Use Imagery

Before your run, take a few minutes to visualize yourself succeeding. Imagine crossing the finish line, nailing your pace, or simply enjoying the process. Visualization can boost confidence and reduce anxiety. Research in sports psychology has shown that mental imagery enhances confidence and reduces anxiety by mentally preparing athletes for success (Gbadamosi, 2020). The use of mastery-orientated imagery (Beauchamp, 2002) is interesting as this takes things a step further, suggesting that if we really focus on mastery before the event, our level of perceived self-efficacy increases strongly!

4. Focus on Process Goals

Instead of worrying about the outcome (e.g., finishing time), focus on what you can control, like pacing, form, or fueling. Process goals keep you grounded in the present moment and minimise the magnitude of the task ahead. The best piece of advice my coach gave me was to focus on building into any workout. You can't "win" the workout at the start, but you sure can lose it. This approach has been shown to reduce performance anxiety and improve focus (Kara, 2024).

5. Practice Breathing Techniques

Deep, controlled breathing can lower your heart rate and calm your nerves. Try box breathing: inhaling for four counts, holding for four counts, and exhaling for four counts. Repeat until you feel more relaxed. Studies have demonstrated that slow, controlled breathing reduces physiological arousal and promotes relaxation (Zaccaro, 2018).

6. Embrace the Nerves

A little anxiety isn’t a bad thing—it means you care. Instead of trying to eliminate it completely, acknowledge it and use it as energy. Think of it as your body’s way of saying, “I’m ready for this.” This mindset aligns with the Mindfulness-Acceptance-Commitment (MAC) approach, which encourages athletes to accept anxiety as part of the process rather than fighting it (Gardner & Moore, 2007).

7. Use Music

Music can be a powerful tool for regulating arousal levels. Upbeat music can energise you before a workout while calming music can help you relax before a long run. Studies suggest that music affects mood and motivation, making it a great tool for managing pre-run anxiety (Sors, 2015). Find the music that amps you up and brings you down. Use this as needed to help regulate yourself.

Balancing Commitment with Flexibility

While preparing mentally and physically for big efforts, it’s equally important to stay flexible. If you’re feeling overly anxious, it’s okay to adjust your plan. Maybe that means starting slower than planned or postponing the run if you’re not in the right headspace.

Remember, running is a hobby, not your identity. It’s supposed to be fun! If pre-run anxiety reduces your enjoyment, it might be worth revisiting your goals and expectations.

As a practical example, I have an athlete who recently had to take a short break and struggled to find the motivation to restart. In their context, we reduced the definition of success to getting out the door for a walk. Running wasn't in the picture. The result? They went for their walk and ended up running!

When to Seek Additional Support

While pre-run anxiety is normal, it’s important to recognise when it might be something more. If your anxiety feels overwhelming or starts to interfere with your daily life, consider reaching out to a mental health professional or sports psychologist. There’s no shame in asking for help—it’s a sign of strength. Working with a psychologist is also not just for addressing major challenges; it’s a powerful tool for personal growth.

Working with a psychologist throughout 2024 was, and still is, the most important and brave decision I have made as an adult. It has improved every aspect of my life, including my running. We see a Physio or osteopath for our bodies, so why not a psychologist for our minds?

Past Newsletter Editions

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Closing Thoughts

Pre-run anxiety is a natural part of stepping outside your comfort zone. It’s a sign that you’re challenging yourself and growing as a runner. By developing strategies to manage that anxiety, you can turn it into a source of strength rather than a barrier.

So the next time you’re feeling nervous before a big effort, take a deep breath, remind yourself why you’re doing this, and trust the process. You’ve got this.

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