How to handle pre-race nerves in high school
Pre-race nerves are universal. The fastest runners in the world get them. The goal isn't to eliminate them — it's to learn what to do when they show up.
Reframe what nerves mean
Nerves are your body getting ready to perform. Adrenaline, faster breathing, butterflies — all of it is your system saying 'this matters.' That's a good thing.
The night before
Get organized — kit, bib, food, transportation. Sleep is helpful but one bad night doesn't ruin the race. Worry less about it.
The morning of
Stick to your normal routine. Eat what you've eaten before workouts. Show up early enough to not be rushing. Walk the course if you can.
5 minutes before the gun
Two minutes of slow exhales. Pick one cue word for the race. Picture the first 200m. Trust the work. Step to the line.
Key takeaways
- Nerves = your body getting ready to perform.
- Don't change your routine on race day.
- Slow exhales calm the nervous system in 60 seconds.
- Pick one cue word and one race image.
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