5 tips for a Calm and Confident Race Day

You don’t have to wait until Halloween (also known as Autumn race season) to feel a little scared by the starting line. Pre-race jitters are common, and they’re powerful enough to stop some runners from entering races at all. But with the right techniques, you can turn that nervous energy into excitement and strength.

The key to managing start line nerves lies in experimenting with different methods to see what helps you stay calm and focused. Once you find a technique that works, make it part of your routine. Here are five strategies to help you take control.

1. You Won’t Feel Nervous Every Time

Remember, feeling nervous isn’t guaranteed. For example, if I’m approaching a race with a relaxed mindset—whether it’s a fun run or a low-stakes event—I often feel little to no anxiety. When there’s no pressure to perform at my peak, I can focus more on the experience, enjoying the energy and camaraderie of race day.

Learning to recognise these “fun run” opportunities is a great way to take the pressure off and remind yourself that racing can be enjoyable.

2. Reduce Nerves by Reducing Uncertainty

Uncertainty is a common trigger for anxiety. Not knowing when to arrive, where to drop your bag, or what to wear can pile on stress. Fortunately, this type of nervousness is one of the easiest to manage with a little preparation.

Take the time to familiarise yourself with race-day logistics: know the start time, where to drop your bag, and what you’ll wear.

Planning out each step can significantly reduce those pre-race jitters, so you’re free to focus on the excitement of the race itself.

3. Understand Why You Feel Nervous

Sometimes, simply understanding why you’re nervous can help you accept it. For many runners, nerves signal that the race matters to them, which is a positive sign.

Reframing nerves as a reflection of your goals can give you confidence and take the edge off. With the right plan in place, you’re essentially telling yourself, “I’m prepared,” which strips away a big layer of unnecessary anxiety.

4. Turn Your Nerves into Fuel

Instead of letting nerves weigh you down, use them to your advantage. I like to think of nervous energy as fuel—a source of power that helps me stay sharp and energized during the race.

This perspective shift transforms nerves from a threat to a tool, something you can channel to run faster and stronger.

5. Celebrate Doing Hard Things

Finally, remember that if you push through your nerves to toe the line and complete the race, you’re accomplishing something genuinely challenging.

This achievement builds resilience, not only for your next race but also for other challenges in life. Each time you face a difficult situation, you’ll carry the confidence of knowing you can tackle hard things.

Finish Strong, final thoughts

Start line nerves are natural, and they’re part of what makes racing exciting and meaningful. By experimenting with strategies to manage your nerves, you can transform them into a source of strength.

Preparation, positive reframing, and self-belief go a long way toward making each race a rewarding experience. Embrace the thrill, trust your training, and enjoy the journey from nervous energy to finish-line pride.