8 Ways to Calm Pre-Race Nerves
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- Опубликовано: 8 июл 2024
- Today we're looking at tips and tricks for dealing with stress and anxiety in the build up to marathon races. The lead up to your goal race can be particularly stressful so follow along today for my top tips on dealing with those nerves so you can have a fun and successful day out there!
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0:00 Intro
0:53 Routine
1:43 Racing More
2:23 ABC Goals
3:02 QOD
3:13 Rehearsal
4:05 Trust the Training
4:48 Common Worries
7:22 Sleep
8:20 Positive Visualisation
#gettingitdone #benparkes #running 
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Pre race toilet stops have always been my issues. For whatever reason even if I feel calm and in the right frame of mind, my body will always make me go multiple times before the race starts. Top tip- bring your own loo roll to the race!
Yes.. certainly take loo paper to every race!!
It’s not just you. I am sure that I wee out a weeks worth every time.
@@terryfurlong518 it's not wee's, there're No 2's!!!
Same here👍
I am doing my first marathon on the 29th of May, in Edinburgh. I am really excited but also a little nervous too. So thank you for sharing this video!👏🙌🏻👍🏻
Good luck Alham!! You'll be amazing!
@@BenParkes thanks watching almost all of your videos. Very informative!!👏👏👍🏻
Good luck, enjoy it and let the crowds keep you going.
@@alham1said how did you get on? I ran Edinburgh marathon too 😀 my first one also 💙🏴
@@lilliebell09 yes I did it and I am happy with my time too. Hope you had a good run too!👏🙌🏻😄
Thanks for sharing your tips with us Ben. Great to see you trying new things. Looking forward to see how it all comes together for the marathon
I'm 44 y/o and only took up running 2 years ago but every race is nearly a first and the unknown can be scary however I've found smiling when stressed or struggling helps to ease the nerves and reduce the perceived effort. I have goals but avoid checking my progress on my Fitbit during the race as I find it an unhelpful distraction that heaps unwanted pressure on my performance.
I'm sensing a new tshirt: 'With the beep of the Garmin..." 😀
Great video Ben. I find it helps to put things into perspective. As much as I love running, the race result will not have a massive impact on the rest of my life. If I don't hit the A goal I'll sign up for another race and try again. If I do hit the A goal, I'll sign up for another race with a new A goal. 😂
Good positive outlook!
My biggest fear is catching a cold prior to a marathon. October marathons seem to be the worst for this, my wife's a teacher and she's prone to bringing home nasty back to school bugs after the summer break. I'm confident about my fitness but less so about my immune system.
Yes.. anyone I know who spends time around children always seems to have a cold!
I'm an 800m runner and my biggest fear is overpacing it on the first Lap but that already has gotten better because now I know that I can go in 5 seconds to fast on the first Lap and still hit my B goal
I have had pre race anxiety so bad some races in the past that I would get less than 1 hour of sleep. Although I didn’t learn anything I didn’t already know today I do appreciate the awareness this video brings to pre race anxiety! BTW you are only a few hundred people away from 100k subscribers!!!
I have got to the stage, given my unhealthy lifestyle before starting running at 53 years of age, has started to catch up with me at 60. So now, when I get anxious my blood pressure goes up, and I get migraines, despite getting some BP meds from my GP. I had a bad week before my last A race, the Paddock Wood Half, compounded by the car I was given a lift in breaking down twice on the way over with overheating issues. The race went badly, I just ran out of energy half way round, and struggled to finish. I have another one tomorrow, the Ranelagh Harriers Richmond Half tomorrow, and am only starting to feel stressed about it now, the night before, but hopefully can do better this time. I am hoping for sub 96 mins. One good tip on reducing the stress, is to plan out the travel and accommodation well in advance, and not leave everything to the last minute. You need to be aware of things like engineering work on the railways, and traffic jams on the roads, so check the night before, and on the day of travel, as well. Another tip is to get all your gear laid out and packed the night before, so everything is ready to go.
My fear is questioning my ability to get over the finish line. What I do to help, believe in the process, getting the training done and self compassion
I have no fears, anxiety is a part of life. I embrace it and make it improve my run, simples.
I agree with Ben, the more races I did the less nerves I got. I just told myself ‘ I’m going to my run best’ & ‘I got this’. Just make sure you have been to the toilet plenty b4 the race. Also the support during the race is fantastic, makes you run better👍
This is perfect timing. I am running in my first marathon this Sunday. I’ve never run a race of any distance and just started running in the fall. Feeling extremely anxious and nervous
Wishing you all the best with it Matt.. you'll be fantastic! Come back and let us know how you get on!
Almost 100k subs! Congrats man, well deserved!
Yes, keep the pace in mind! I finally stopped being stubborn, and slowed down during long runs. It helped me tremendously!
Great tips as always
Thank you for this video! I did my first race on Sunday and was so nervous! Even though I'd run 10k a few times, I was still worried I wouldn't be able to run it all. But I created ABC goals and just told myself it was just another long run (with a medal at the end lol). Not only did I achieve my goal of running the whole way, but I actually managed to get a PB! I've only been jogging since October, so I'm so proud of what I achieved. I'll definitely be using your tips in the lead up to my half-marathon race in September!
Well done Maria!! That's lovely to read. Many congratulations to you!!
While waiting for the start, I hum a song to myself that relaxes me. Think of a silly song that makes you chuckle and relax.
Great idea!
This was perfect timing, my first marathon is next weekend! Will make sure I do some of these things. Great video, thanks Ben!
Good luck Gabriel!
I even get nervous just going out for a run! I just do my routine.
Amazing timing. Barcelona Marathon on Sunday and I’m a bag of nerves! I think for me it’s all the effort I have put into training and the fear of not hitting my goal.
I’m doing a faux marathon. That is, I’m planning to run 42 km on my own so I’m guaranteed to win - 😆. I am 57 and I’d never run more than 10k when I was younger. So far in practice I’ve run 35k and did not expire. My biggest worry is probably the heat as the weather is something I can’t control. I’ve planned to do it on my birthday in 2 weeks. I really appreciate your confidence building videos, thank you.
When I started running a few years ago, my races always have goals in reverse order as CBA so instead of falling back, I’d rather aim higher mid race. It worked few times but also fluctuated few times. However one thing it helped me with is to build confidence post racing.
As you correctly said Ben, its all about mind games and my this trick helped me win this game over my mind. HTH.
Keep Being Awesome, best wishes to you Ben!
This video came at a great time. I have my b race this weekend (really want my first sub 80) and I am really nervous about it. Thank a lot for all the tips and it’s good knowing I’m not the only person who gets nervous
Brilliant video Ben ....I like the sound of the A B C ...gonna use that
Thanks for helping us
Great to see you so positive, would be good to know how you got there. I know this has nothing to do with race day anxiety, but feeling generally anxious on a daily basis and not sure what to do about it?
This came at the right time Ben with my longest race in a few weeks time. Thanks for sharing your tips 👍
Good luck!!
Struggle with anxiety too and ran the MK half this week. Had a terrible race! Couldn't get my heart rate under control all race and caused me to really struggle. Definitely need to work on feeling more relaxed at the start of a race and settling into the first few miles.
Nearly 100K now 💪🎉
Interesting when you spoke about overcoming anxiety. I don’t ever want to overcome it. My mentality is all about growing through anxiety. I think overcoming things are driven by us feeling overwhelmed and wanting to get away from that feeling. By shifting towards the mentality of growing through anxiety, we accept it’s going to be there and accept it as part of the journey. It’s not to be feared. That’s just me though - I completely accept it may be a bit cheesy for some!
Well it's all kind of the same thing I guess.. you can never really stop it completely, but learn to manage it better and not let it completely take over. Good mentality to try and get into, growing through these issues!
@@BenParkes it’s similar. For me it’s a subtle change in internal language that’s helped reduce mental energy away from feeling so uncomfortable with anxiety, i.e. race nerves + ‘I hate anxiety!’ has become just race nerves. It’s no panacea though, and it’s all about what works for whom. I can’t claim it as my own though! It’s completely stolen from an American sports psychologist, but the principles are similar to narrative therapy and Acceptance and Commitment Therapy 😀
Really nice video Ben. I have done good amount of organised events now and have a similar routine. I am doing the GNR for the first time this year and I am traveling alone from Birmingham. I was having a mild freak out the other day about getting to the start line from my hotel near Durham. But after a little research about parking at one of the metro stations I think I have got a pretty good plan. Leave enough time and I'm sure I will be fine🤞
Some great tips there Ben. Particularly about energy expenditure. What I find helps a good nights sleep is to stop drinking 3 hours before you go to bed. That way, your bladder isn't waking you up in the middle of the night!
I’ve kinda realised I don’t enjoy really going for it at races - too much pressure and stress. I still do races, but at a more relaxed pace. I actually run my fastest times when it’s just me out enjoying myself with no pressure.
My worry is ‘blowing up’/‘bonking’/‘hitting the wall’ but my wife’s worry is that she will come last. Super helpful video also, thanks Ben
Great video. Couple of weeks ago I ran The Silo marathon in Waco Texas. I never trained for it, but I did maybe ran 80 5K's for Speed. About an hour before it started I almost puked. Also I had to go to the bathroom 5 times before the race started. I have ran tons of races, just not one this long. Once the race started I was okay and back to normal. I just jogged the marathon helping out a lot of others so they can finish the marathon. I just jogged for the marathon. It took me 5 hours to finish but I probably helped 20-30 people during the race. I probably would have finished before 4 hours. This Marathon was so fun though helping everybody out. I did jog with one guy for 3 Miles helping him out. It took almost 40 minutes to run these three miles helping him out. I stopped again later on do to help one girl puking on the side of the road. I just wanted her to finish. All I could say is it was a lot of fun.
Sounds like you've helped so many people get their finish John.. what a lovely thing to do! And great that you enjoyed the day too.. that's what running is all about!
I hit about 80-85% of the last plan (one of yours actually). Race went very well, strong finish just some headwind between km 29-34 :)
Well done Leeroy! :-)
I am doing chester half marathon I done 12miles at the weekend and I do park run as well but I going to enter chestet marathon oct 2 idid vital for London last year marathon it was first one enjoy your video
That's great Lorraine.. wishing you all the best for those races!
Beautiful scenery, where is the lake at the start of the video?
It's in Alcudia Mallorca.
My biggest fear is needing a number 2 an hour in 😆
Probably my biggest fear too!!
Getting to the race location if new one or not familiar. . Parking,delays in traffic
Hey Ben, Are you back for the Antrim Coast Half Marathon this year? It is my local half marathon and have decided to enter this year. My first ever race, never really enjoyed running but been training since January for this and really enjoying it.
Going to use one of your training plans once it gets down to 12weeks.
We are in France for UTMB that weekend. Good luck Robbie, it’s a great race! Hope they get the course measured correctly this year 🤣
At 6:45 how do you get footage of you running whereby camera is moving at the same time? Another great video BTW
My girlfriend is filming on her bike. Glad you liked it!
I find this incredibly weird. Why would you be anxious doing something you enjoy? For starters, it's not a 'race' for most of us - it's just an organised event we have entered for fun, whether that be a 5k or an ultramarathon. I may be running at the same time as you, but I am not competing against you. If I am competing against anyone, it's me, and that is very definitely on my terms! For the 'anxious' people out there, focus on how fit running has made you, how nice it is to be outside, and that if you do enter an event, you may well be running somewhere you have not been before - which always feels like a bit of an adventure.
Blisters & chafing my biggest anxiety at the moment. I apply plenty of the Running Body glide on areas that are susceptible to chafing & always strong plasters/tape over the nipples. Bit of a nightmare if it rains so always carry extra ones on you.
I have 200m and 4x100 meter relay tomorrow. And i am in so much pressure from last 3 4 days.
the next one .. is Cortina - Dobbiaco ..in Italy .. 30 km ... Anxiety? .. only because I will guide a blind friend of mine .. afraid of not taking it to the end 😊😊
i am most worried about the weather . i do not like running in strong sun
My biggest fear is always letting down any supporters. I am lucky enough to be cheered on by friends and family. but particulary with international events i feel the pressure to run to the target i have set. (Truth is they don't care about my pbs but it adds pressure in my mind 🤣)
Does not matter, start gun bang and we’re in the zone.
First marathon at Edinburgh in 2 weeks (been following Ben's marathon plan since December!). Super nervous as I'm really bad at pacing myself and the first 5 miles are essentially downhill. I'm worried if I go off too fast I'll shred my legs for the end. Can anyone clarify if it's ok to set out moderately faster than normal pace, due to the downhill, or should I try to stick to my set pace?
my fear is people watching me so I wear a cap x
Toilets toilets toilets 😆
Pooping is the biggest problem 😢
Am I the only one that cannot get 1 minute of sleep the night before a race ? It ruins it for me so I've stopped racing altogether 😔
I'd say it happens to a lot of people ... so youre really not alone there. Never a nice feeling. Hope you can find something here that works for you.
I usually get into habit of reading a crime thriller a week or 2 before the race so my mind isn’t only occupied with the race related thoughts.
Also, personally I find it a lot easier to fall into sleep reading than watching screen or meditation.
Hope to see you on start line soon, mate.