Overcoming Race Day Nerves

Even the most experienced athletes feel nerves before competition. A fast heartbeat, restless thoughts, and tense muscles are common signs that your body and mind recognize something important is about to happen. Instead of trying to eliminate race day jitters, the key is to channel them into positive energy that supports your best performance.

Here are strategies to keep your nerves in check and focus your energy where it matters most.

Trust Your Preparation

Race day is not the time to reinvent your process. The hard work has already been done in training sessions, long workouts, and practice races. On the day of competition, give yourself permission to trust that preparation. Confidence comes from knowing you’ve put in the effort — so avoid overthinking details. Keep it simple: execute the process you’ve already rehearsed.

Breathe Through the Nerves

Breathing is one of the simplest yet most effective tools to calm your body and sharpen your focus.

• When you feel anxious: Pause and take slow, deep breaths to settle your mind.

• During warm-up: Use steady breathing to set a rhythm and keep your body relaxed.

• On the start line: A few controlled breaths can steady your nerves and put you in the right headspace.

• At the beginning of competition: Focusing on breath keeps your attention in the present moment rather than drifting into outcome-based worries.

  
  

Focus on Process, Not Outcome

Athletes often get distracted by results: podium finishes, times, or rankings. While goals are important, outcome-based thinking on race day can increase anxiety. Instead, shift your focus to process-oriented goals — executing your warm-up smoothly, pacing yourself correctly, or staying technically sharp. When you direct your energy toward the controllable aspects of your performance, the outcome will take care of itself.

“Remember — nerves are just your body’s way of telling you that you’re ready to rise to the moment. Embrace them, breathe through them, and let them fuel your best performance.”