How to Deal with Race Day Anxiety

After months of training and preparation for the Irish Life Dublin Marathon, race day is finally here! Suddenly, all of the excitement and anticipation of the race has left you feeling like a nervous wreck… If this sounds familiar, you are not alone! Race day nerves and anxiety are completely normal, and the first thing I will tell you as a sport psychologist is that you cannot “get rid” of nerves. So instead, I have outlined some strategies that can help you feel more prepared ahead of race day, as well as strategies to help you cope more effectively with feeling nervous on the day of the Irish Life Dublin half marathon.

Before race day:

• Make a “confidence” list

A “confidence list” is a list of all of the sources of confidence you have to draw upon going into the half marathon. When we are feeling nervous we will naturally start to focus on the negatives and the things that we are worried about in relation to the race. Having this list to read before race day will serve as a reminder of all of the work and preparation that you have put in and will remind you of the factors that have given you confidence in your ability to your Irish Life Dublin half marathon goals.

• Set out a race day timeline plan

Before the race, write out a timeline with guidance on what you need to do on race day ahead of the start of the half marathon. When we are nervous and stressed our brain capacity is more limited than on a normal day, so even small decisions like what to pack in your bag can add extra stress.

On race day:

• Stick to your usual routine

The day of the Irish Life half marathon is NOT the day to try something new, our bodies and our brains respond well to consistency and familiarity, so do what you would usually do in preparation for a big training session or a shorter race.

• Focus on your breathing

When we are nervous the first thing that we notice is often the physical changes and discomfort that occurs; butterflies in the stomach, heart racing, faster breathing, jelly legs, dry mouth and more frequent trips to the toilet! Although it is difficult to stop these uncomfortable physical sensations altogether, it is possible to use breathing to help us cope. Slow, controlled breathing can help to calm our nervous system and help to slow down our breathing and heart rate.

• Practice positive and motivational self-talk

Try to replace negative or unhelpful thoughts with more helpful ones. For example, when you think, “I have never completed a half marathon before, this will be so tough”, practice replacing it with “I have never completed a half marathon before, but I have put in all the work to prepare me for the challenge!”.

• Accept that nerves are a normal part of race day

Despite what many of us believe, it is not our nerves that negatively affect our performance, but it is actually our BELIEF that nerves will affect our performance that will actually have the most impact. The next time you feel nervous, normalise the feeling. Remind yourself of times that you have been able to perform despite feeling the butterflies and jelly legs and all those other nervous feelings.

Jessie Barr is a member of the Irish Life Dublin Marathon Runners’ Support Squad, helping you to harness the power of support to achieve your goals. Olympians Catherina McKiernan and Mick Clohisey who have developed training plans for all races in the series and the marathon using their vast expertise and knowledge. They are joined by nutritionist, Olivia Keenan, and physiotherapist Mark Kenneally. To find out more follow the Irish Life Dublin Marathon social media channels.