5 Pre-Race Rituals to Keep You Relaxed and Focused

Whether you’re running your first 5K or getting ready for a marathon, pre-race rituals can help you stay calm and focused before your race. Many runners like to stick to the same rituals because they provide a sense of comfort that calms pre-race anxiety. They can also help you make sure you don’t forget anything important for race day.

Once you know something works for you, it makes sense to take the same pre-race rituals before each race. Try some of these before your next race:

1. Lay out your clothes the night before.

Lay everything out the night before, so that you’re not scrambling and rushing around in the morning. Plan to race in clothes that you’ve run in before, so you don’t have any unexpected discomfort or issues like chafing.

Always remember one of the golden rules of running, “Nothing new on race day!” Make sure you have your race bib, safety pins, any race nutrition, and other race essentials that you plan to carry with you. Use a race packing list to double-check that you have everything.

2. Plan your breakfast the night before, too.

The night before your race, make sure you have everything you need for breakfast. Don’t assume that you’ll be able to get certain foods at the race start — it’s better to be prepared and know you already have your food with you. Again, you should be eating breakfast foods that you have already tried out before your long training runs.

3. Get in the zone.

If you have to wait for a long time before the start, find a quiet area away the crowds to avoid feeling anxious. Some runners like to listen to relaxing music to keep them calm, while others have loud, fast-paced songs to get them pumped for the race. You may also find that doing some light stretching, foam rolling, reading, or mediating will help you feel more relaxed.

4. Do a little warm-up before the race.

A pre-race warm-up is especially important when racing in colder weather and for shorter races, like a 5K. (For longer races, your first mile or two essentially serves as your warm-up.)  The warm-up will slowly raise your heart rate and get your muscles warmed up. About 15 minutes before the race start, do a slow jog for about 5 to 10 minutes, then walk briskly to the starting line.

5. Use visualization techniques.

While you’re waiting at the starting line, envision yourself effortlessly running on the course. Think positively about all the work you’ve put into your training. Tell yourself that you’ll feel confident and ready, and that positive mind-set will stick with you during the race.

More Pre-Race Advice: 

• 6 Things Mentally Tough Runners Don’t Do
• Tips for Running Through Discomfort
• Powerful Running Mantras
• Mental Tips for Half and Full Marathons
• How to Be a More Resilient Runner
• The Power of Positive Thinking