mentality Archives

How to Overcome Pre-Race Anxiety and Jitters

June 7, 2025

You’re standing on the start line wishing to be elsewhere, or you’re wide awake in bed full of pre-race anxiety and jitters. We’ve all been there before. The night, several nights, or weeks before a big event, an uneasiness occupies the belly. We aren’t sure we’re ready. We second guess even starting, imagining in all sorts of ways to self sabotage. No, I am not talking about taking your SATs all over again. I’m talking about showing up to and crushing that race you signed up for so many months ago!

Runners at the start line of Grandma's Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com — *Runners at the start line of Grandma’s Marathon experiencing pre-race anxiety and jitters. PC: grandmasmarathon.com*

Pre-race anxiety is a totally normal feeling, and oftentimes not something we can do much about. That said, there are ways to effectively cope with these feelings and perform our best in spite of them.

4 Tips to Reduce Pre-Race Anxiety and Jitters

#1: Do your homework!

Preparation in the weeks leading up to the race can make all the difference. Start by visiting the race website to find the course map. Study the course and read any information available about it online. Take note of where any uphills are, downhills, aid stations, and other course features. If possible, train on the course.

Grandma’s Marathon course map and elevation profile. PC: grandmasmarathon.com

When I ran the San Diego 100 in 2016, my first 100 mile race, I was scared out of my mind. But what really helped me out was a solid familiarity with the course. I had crewed a friend at this race several times prior, and actually paced some miles on the course once too. A month before, I took a trip to San Diego to log a 40 mile run on the race course. When race day came around, I knew what I was getting into… kind of. You’ll never know everything that will come your way, but doing your race homework will reduce the number of the surprises, alongside your pre-race anxiety and jitters, leading up to and on race day itself.

#2: Get some sleep!

While rest is important throughout any training block, its importance magnifies in the weeks leading up to a goal event. Being fully rested and ready to go unlocks the biggest improvements in your training and racing. Many coaches, exercise scientists, and athletes swear by 8-10 hours of sleep per night, plus a short nap during the day. For most of us, myself included, logging this amount of sleep is both impractical and unrealistic. I acknowledge that I am terrible at napping, and I can’t sleep for 10 hours, but I am really good at sleeping for 8. So getting at least 8 hours of sleep is what I focus on.

A word of caution: Don’t worry about your sleep the night before your race, pre-race anxiety and jitters have a habit of sabotaging that. Your mind will be racing far before your legs. That’s okay! Let your mind race, and use that time to visualize your event going well. See yourself having fun, and pushing hard when you need to. Put a little smile on your face. And, then try to get some sleep!

#3: BYOF, if you’re at all worried about it!

Don’t let the race day fueling options add to your list of worries. Choose one of two options: either train your gut, as well as your mind and body, to handle the variety of different nutrition products available at your event, or make sure you bring your own fuel (BYOF) on race day. Racing successfully is all about avoiding disaster, and a bad tummy can quickly ruin your day!

#4: Practice makes perfect

*TRR Coach Kyle Fulmer running on the race course ahead of his event. See tip #1 to reduce pre-race anxiety and jitters.*

Even if your A race is several months out, sign up for some intermediary races along the way. Put yourself in the race environment to warm yourself up for the big dance and become more familiar with pre-race anxiety and jitters. Using a 5K or 10K to fine tune for a half or full marathon is great practice. Similarly, a 50K or 50 miler before a 100K or 100 mile race will aid your preparation for your goal event.

Use these intermediary races to create and dial in a racing routine that you can take into future events. Consider your night-before meal, race day breakfast, fueling before and during, gear, shoes, travel, navigating the race expo/ pre-race registration, logistics like getting to the start with enough time, carrying your nutrition and hydration on-course, pacing, and more. The more work you put in before the goal event, the better off you will be when the A race finally rolls around.

Pre-Race Anxiety and Jitters: Will They Ever Go Away?

Although we will never be able to fully shake the pre-race anxiety and jitters, there are several actions we can take to lessen the worry. Start by checking off some of the suggestions above and I can almost guarantee you’ll be feeling much better walking up to your next start line. Remember that old sporting adage: if you’re nervous before a big race – GOOD! – it means you care!

Hopefully this will be only one race of many, so while some of the same pre-race anxiety and jitters will always be there, at least you’ll know what to expect and how to handle it better than before.

Kyle Fulmer is a coach with Team RunRun and our social media manager extraordinaire. He is an experienced trail and ultra coach and athlete based in Boulder, Colorado.

The Sacrifices Runners Make

June 5, 2025

Achieving goals often requires us to change certain habits that can be tough to let go of, often termed the sacrifices runners make. It might mean adjusting our nutrition, or reshaping how weekends look. Perhaps it’s eliminating time spent doom scrolling social media, or even navigating shifts in personal relationships. Often without realizing it, we’re required to adjust schedules and become more effective problem-solvers. Whether training for a race, running for overall wellness, or chasing milestones, athletes make sacrifices to move forward and improve.

What’s not often discussed is the reality of sacrifice and the challenges that arise with it, especially as adults.

Understanding Why Runners Make Sacrifices

Like most things in life, change is tough. It can be especially difficult for the people in your life who have a fixed image of you, the version of you who’s always flexible and available. But when your goals matter, setting boundaries is essential, even if others don’t fully understand them. Stay flexible, yes, but also stay focused on your goals.

That might mean blocking certain times off for the purpose of your training, or adjusting your availability for after you’ve got your run in. Being open with the people in your life about why your goals matter can help them see your perspective. If you’re training for a specific event or race, invite those who’ve seen your commitment come to support you. It’s a powerful way to show what it looks like to follow through and take on a tough challenge.

*Team RunRunner Jay achieving his running goals despite a family busy life.*

Fitting Training into Life

Balancing training with work or family commitments can be tricky. Many athletes juggle unpredictable schedules and packed calendars. Staying adaptable and working with a coach who understands your life outside of running can help you stay on track without burning out. Running isn’t one-size-fits-all. It’s dynamic and constantly evolving. Sometimes it means shifting your training time or pushing dinner with a friend back by thirty minutes to make it all work.

The Reality of Sacrifices Runners Make

The sacrifices runners make don’t require canceling every single personal plan—but it does mean learning how to effectively pivot, reevaluate, and manage your time so you can show up for your training with confidence. Sacrifices may come with headaches, conflicts, and maybe feeling a little lost. Know that the work that you are putting in every day is a tribute to your commitment and dedication.

Above all, remember that challenging yourself to be uncomfortable in a world full of comfort offers growth and achievement.

Tanner Amrhien is a coach with Team RunRun based in Charlotte, North Carolina. He helps athletes improve performance through thoughtful training, science-based nutrition guidance, and injury prevention strategies.

Pillars for Growth in Running and Life

March 23, 2025

The Power of Consistency and Honesty

If there’s one thing I’ve learned as both a runner and a coach, it’s this: growth in running and life rarely comes from perfection—it comes from showing up and telling the truth.

Sounds like something we all learned back in kindergarten, right? (Did I just date myself?)

In my coaching philosophy, two pillars for growth in running and life have always stood at the core: Be Consistent and Be Honest (with yourself). Simple? Sure. But these two have been the compass guiding me through personal challenges, races, coaching athletes, and navigating life’s inevitable curveballs. And trust me, there have been plenty.

*TRR Coach Corey Turnbull executing a great race as a result of consistency in training.*

Consistency: The Unsung Hero

We all crave magic formulas or breakthrough moments, but most of the time, real growth hides in the mundane. It’s tucked inside the slow build of miles week after week, the decision to stick with your mobility routine even when you’d rather be on the couch, or simply lacing up on the hard days—those are the quiet victories where consistency shines.

To me, consistency isn’t about militant routine or doing the same thing every day without fail. It’s about steady forward momentum. It’s trusting that the small, almost forgettable efforts—the ones no one applauds—are the ones that build something bigger over time.

I’ve seen this play out in my own training, where seasons of patient, steady work always beat short bursts of overreaching (though, Garmin will still lovingly remind me it’s “unproductive”). As a coach, I remind my athletes: show up imperfect but show up. It’s better than swinging for the fences and burning out. And if you want further proof, this 2022 study titled “Exercise answer: Research shows it’s how often you do it, not how much” says it all!

Honesty: The Inner Compass

The second pillar—honesty—is just as critical, and let’s be real, sometimes harder.

It’s easy to be honest with others. Being honest with yourself? That’s where the heavy lifting happens.

Am I avoiding that hard workout because my body needs recovery—or am I afraid of being uncomfortable today? Am I training to prove something, or because it aligns with my values and goals? Are these extra miles for training or to numb stress from other parts of my life? (Yep, guilty.)

These are the quiet check-ins I have with myself—and I encourage my athletes to do the same. Running has a sneaky way of holding up a mirror, forcing us to look at what’s really going on. The more honest we are, the stronger the connection becomes between mind and body.

And here’s the kicker: if you can’t afford to be honest, life—or your body—will often find a way to level you out. The universe has its own quirky system of checks and balances, and injury tends to be one of its favorite tools.

*Three athletes on an easy run, putting consistency and honesty into practice.*

Navigating Life’s Uncertainties

These two pillars for growth aren’t just for the run—they anchor me when life outside of training gets messy. Whether I’m navigating workplace stress, managing recovery from an injury, or sorting through personal growth, these principles are my north star.

When life feels chaotic, consistency grounds me—those small daily actions that keep me tethered. When I’m tempted to check out, avoid, or mask the discomfort, honesty calls me back to center.

How to Leverage These Two Pillars for Improved Performance

If you take away one thing from this, whether you’re a runner, coach, or just someone reading this over coffee, it’s this: your ability to stay consistent and be honest with yourself will shape your progress far more than any shiny new training plan or natural talent ever could.

Running isn’t just about VO2 max or pace charts—it’s about building a relationship with yourself. A relationship rooted in showing up, imperfections and all, and having the guts to tell the truth about who you are, where you are, what you need, and where you’re headed.

That’s how we grow—not just as runners, but as humans.

Corey Turnbull is a Team RunRun Coach based in Ottawa. He works with beginners just starting out or with seasoned runners looking for a breakthrough. Corey helps athletes maximize the limited training time they have, prioritizing consistency, focus and fun.

The Coaches Collective: Insights From a Certified Coach

March 27, 2025March 21, 2025

A training that provides the skills to support the unique psychological needs of athletes

*Two athletes running in the High Oregon Desert. PC: Kelsey McGill*

Introducing The Coaches Collective

I first heard about Dr. Lara Pence’s training, The Coaches Collective, through an Instagram reel: “If you’ve been told you feel things too deeply…. there’s no ruler for that and it’s not a thing. You’re feeling them exactly the way you’re meant to…..” It resonated with me to my core. I perused her Instagram page (@drlarapence) and reflected on the many golden nuggets that, as a coach and counselor, aligned with my personal beliefs on removing pathology from the human experience. Non-pathology in this sense means we avoid putting labels or disorders onto someone when uncomfortable emotions, thoughts, or sensations arise.

Effective coaches support athletes psychologically as well as physiologically

Dr. Lara Pence is a Clinical Psychologist who has decades of experience directly supporting athletes. She founded The Coaches Collective to educate and provide coaches with necessary skills to support the humans they work with. I say “humans” because as a coach, we are often one of the first people our athletes communicate with when X, Y, Z arises. Being able to maintain a non-judgmental, empathic, supportive presence is crucial when difficulties arise for our athletes.

Whether an athlete is sidelined from sport due to injury, the anxiety becomes overwhelming leading up to a race, or an athlete deeply struggles getting enough nutrition while training, this course will, without a doubt, provide you with necessary steps and tools to support your athlete. Hopefully, coaches will refer the athlete to an outside specialist with expertise in the athlete’s area of struggle. But as coaches, we can also learn the skills to be more involved and supportive when challenges arise.

My personal experience with The Coaches Collective

Fast forward to March 2025. I was lucky enough to partake in The Coaches Collective, a 2.5 day extensive training course. Compared to any of my previous training as a mental health professional and run coach, this education through The Coaches Collective far surpassed my expectations of how we can better support our athletes to help establish healthier norms, practices, and communication channels.

The training highlighted a myriad of noteworthy topics. These included: identifying our values as a coach, the power of the coaching-athlete relationship, boundary-setting, cultural considerations, and the importance of reflection as a coach. We also discussed the psychological needs of athletes. This included how to support those experiencing anxiety, depression, grief, injury, disordered eating, body image challenges, and more.

The depth of the material and skills we were provided with took me aback. The material was a highly impressive merging of mental and emotional wellness resources with unique athlete considerations. The group processing and discussions provided ample room for retaining the information. It also allowed for direct application moving forward.

Creating community through The Collective

In addition to the in-depth materials and resources we were provided, Dr. Lara Pence brought such an enthusiastic, collaborative, curious, and welcoming presence for the entire duration of the training. Needless to say, we often peppered her and the entire cohort with a number of questions to directly apply these skills to our current and prospective athletes. I’ll be the first to admit that I walked away from this training feeling so much more reflective in my own process as a coach. The discussions don’t just remain solely confined to the weekend-intensive, fortunately. Upon completion of the training, you can attend a weekly virtual meeting, The All Collective. Here you can converse and meet previous Coaches Collective attendees, which can broaden the doors for further consultation and mentorship. The All Collective is also a great way to retain the content that you may have forgotten from the weekend!

Final thoughts

Whether you are new to coaching or you’ve been in the profession for decades, I highly recommend The Coaching Collective. I guarantee you will learn heaps of invaluable skills to apply to every athletes you coach the very next day. Take a look here to learn more!

Kelsey McGill is a UESCA-Certified Ultrarunning Coach with Team RunRun. She has 10+ years of experience in coaching all levels and ages of runners, specializing in trail running and ultrarunning.

A Secret For Running

February 10, 2025

And the Undervalued Importance of Patience

Psssttt…wanna know a secret for running? Wanna know the real “hack”? Running isn’t just about fitness—it’s about patience. And if you don’t learn patience, running will teach you the same lesson—over and over.

It’s in training, when workouts don’t click, when your legs feel sluggish, when you’re putting in the work but the numbers won’t budge. It’s on race day, when every instinct tells you to go, but you have to hold back, when you’re deep in the pain and wondering if you can hold on. And it’s especially in injury, when progress is out of your hands, when you’re forced to sit still while everything in you wants to push.

*Two runners embracing the secret for running: training with patience and consistency.*

We’re a society that has shifted (quickly and without thought) to instant gratification, unreasonable timelines, and expectations that don’t match reality or human capabilities. And we’re unhappy. We want guarantees and crave results now. We want to skip the part where things are hard. But running doesn’t work like that. Progress takes time, setbacks are inevitable, and the finish line isn’t handed to you—it’s earned, one patient step at a time. That’s a secret for running—or, at least, it was secret.

*Runner slowing down and taking the time to stretch.*

Patience is uncomfortable because it forces us to accept a hard truth—we are only in control of two things: showing up and our reaction. But we crave a clear cause-and-effect relationship: put in the work, see the results. It doesn’t always work that way. Progress is often invisible until it isn’t. The body adapts on its own timeline, not the one we set. And sometimes, setbacks aren’t detours but part of the path itself.

Patience is frustrating, especially when we equate improvement with effort, and effort with action. But patience isn’t about doing nothing. It’s about knowing when to act and when to wait. It’s about trusting the work, even when the outcome isn’t immediate. And it’s about understanding that adaptation takes time—whether we like it or not.

Running isn’t a straight path forward. It’s filled with plateaus, setbacks, and moments that test your resolve. Some days, you fly. Some days, you fight for every step. But if you stay patient—if you keep showing up even when it doesn’t seem to be working—you’ll find yourself standing in a place you once thought impossible.

And here’s the thing—running teaches patience the way life does. It reminds us that we can slow down, we can trust the process, and we can let things unfold as they should. The more we learn this lesson in running, the more we can apply it elsewhere.

So when things aren’t going your way, when frustration tempts you to force what isn’t ready—just breathe.

This message was brought to you by a human and a current student of Patience.

If you enjoyed this article, check out “What Are You Going to Do with All That Fitness?” also by Corey Turnbull.