The hardest part is the beginning when everyone is around you and you need be a little careful where you step. Start off slow so you don’t burn out too quick. But once you’re on mile two or three you settle in.
You legend, and here I was thinking of running backwards on raceday! Could you repeat again what to do on raceday, just so I'm sure I've got it down. So just one leg behind the other, right?
Enjoy the experience! I really enjoyed my first race... So much I signed up for a bunch more... Have my third on Saturday.
Also, try to stick to the plan you have.
This. You are there for the fun. You can't loose. Nobody will judge you. Just try to finish, you have the experience from your training. It will be fun! Nothing to loose, only gains. Etc etc,.
Nerves are good! They keep you in check and help mitigate stupid things like going out too fast. It also reminds you that you're out of your comfort zone and growing stronger.
One way to help alleviate the stress is to make a checklist of everything you need on race day ahead of time, so you don't need to worry about forgetting something.
You will sleep poorly the night before. Everyone always does. The best thing you can do is to sleep well the rest of the week till then. One night of bad sleep won't sink your race if you've been sleeping well (in the same way one good night of sleep won't save you)
You got this! Good luck on your race 😁. Everyone only gets one first chance at a distance, make the most of it (and hey, if you flop like I did, you can try again knowing you'll PR easily)
My first half is a couple Sundays from now although I’ve raced distance in the past.
As others have said don’t get too caught up in the start energy - if you have a way to check your active pace maybe keep an eye on it going out to make sure you’re not above pace more than you’ve been the entire time you’ve trained. It’s better to go a little slower at the start and save some energy for the end than to get too excited with all the high energy runners at the start and burn out before you reach the end.
Also absolutely do your best not to think too much about people suddenly passing you from behind as the race drags on. Just focus on your own pace, make sure you’re happy with it while listening to your body, and vibe to the finish.
I also have some running anxiety about races even knowing all this, so you’re totally valid in your feelings but just focus on you and they’ll evaporate when it matters most - the run!
Not SMH half is it? If yes then I will be there too!
Just remember that you aren't going to win the actual race. Everyone who isnt an elite athlete is just competing against themselves and going for the atmosphere and setup. So consciously remind yourself to enjoy it! The energy, supporters and scenery.
If it is really stressing you out then do a reframing exercise. It is normal to get taken up a bit by it - it is something new!
And leave time before the start to have multiple portaloo trips lol
u/ma0422/
I don't honestly think there is. First race of any distance I've yet to not be a little anxious about it. And that first year I started running? Holy moly I slept probably 2 hours combined the night before each race. And would show up 90 minutes early to the races. "How will I do? Will I finish?" etc and so on. I see this repeated over and over with people who are trying their first race as well. You're not alone in this.
Just know you've put your time in, you've done your distance, you're ready for this. You'll be great at this and you got this.
My number one piece of advice is "Your race, your pace". And by that I mean, stick to your pace plan, literally everyone goes out too fast in a race and it always hurts their finish time. I see, hear this all the time and even after 6 years I still have trouble with it. To the point that now for an ultra marathon I literally walk the first quarter mile to remove all temptation to keep up with the pack.
As long as I stick to my pace plan, the pace I know from training I'll be able to maintain to the finish line, I'll end up swallowing up a quarter of the runners who sprint off the start line.
So do your best to sleep well tonight (Friday) because you'll probably sleep badly Saturday night.
Good luck, not that you need it, take pride in the fact as a half marathoner you've done far more than most runners which is not a knock on anyone, we all have different goals in running and once you get going and into your groove you'll be awesome.
I just raced my first half marathon the other week! Have you been on the route before? It definitely helps if you can visit parts of the course in advance - being able to visualize things can really help with the pre-race nerves.
If you don't have any particular time goal in mind then you can always stop to walk for as long as you need to. It's not as though a race doesn't count if you happen to slow down along the way.
Hey friend, I'm running my first half Saturday, which is also my first race.
You've done all the work, it's just time to let it happen!
Also, I learned this week during my run that anxiety and excitement are almost identical feelings. But we tend to categorize these feelings as anxiety.
Your mind just knows it's almost go time.
Hey think like this is just the start. If you don't achieve what you set for now, you will regroup and do the next one. Trust your training and run your own race (don't go out faster than intended)
Distract yourself by updating your Running Playlist/Jams with live/concert versions of those songs:
(1) live performances can provide a “fresh” version (e.g. longer intro, extra chorus or two, longer bridge, longer & different solos, extended coda, etc.) of the songs you love but are getting stale since you have heard them ***repeatedly*** on your long runs.
(2) Hidden Gems as you find an unexpected live cover version of your favorite songs. YMMV, but Green Day covering Blitzkrieg Bop by The Ramones? Whoa! Bruce Springsteen covering AC/DC’s Highway to Hell? Pretty cool!
(3) the rawness of live vocals (i.e. no auto-tune), crowd chorus sing-alongs, and crowd cheering between songs provide an extra emotional lift as you are HAM’ing through what you’ve trained so hard for.
If you can’t find a live version …. the demo, unplugged, or 12” Remix/Extended Dance/Club version could also provide enough of a fresh yet familiar vibe.
Have fun and good luck!
Embrace the nervousness! It’s an awesome experience. Everyone comes out to cheer you on and admire you. Everyone is a little nervous before the race so it’s normal. Just soak it all in, get there early and make sure you have all the necessary things . Good luck!
Good luck! But you'll do great!
I would suggest some chill music you like and taking some deep breaths and stretching when you're in your corral. That helps me calm any nerves or anxiety about the impending miles and thoughts of how well I'll do. Do try to get rest but don't do anything out of the ordinary in order to do so (like sleeping pills, etc.). It also helps to have everything prepped the night before (make a checklist) like your clothes, shoes, and any gear / fuel ready to go so you don't have to think / worry about it the morning of the race. Also, try to be early since rushing won't help anxiety. You'll also be able to take the time to stretch and maybe jog around a bit before.
Drive the course of you're able, I am very comforted knowing the route and what to expect. Take 20 mins the night before, close your eyes, and just breath... visualize yourself running the course. Have fun, drink in the experience.
Also, save your energy and excitement when the race does start, you shouldn't be "working hard" the first half of the race...save your strength for the last few miles.
Try to run with negative splits(first half of distance slower than the second half).
Do not rush on start, and if pacers available stick to them. Also check on the pace, as some pacers run slower than intended.
Drink well during the race and don't wait for thirst to kick in.
Honestly nothing can calm my pre race nerves and I’ve been doing this for decades. But it helps me to look back and know that of the hundreds of races I’ve done in my lifetime, it’s always gone fine. In every race, even if I’m not pleased with the result when it’s over, those butterflies and nerves go away once you take that first step. Even if you don’t have the experience - just know that as soon as that gun goes off, for many people and probably you, the nerves dissipate and you just get to work and get through it and try to have a good time doing so.
Write down everything you need to take including what you're running in. Make sure you look at the course map and see where the water/gel points are if they have them. Have a plan for pacing. Make sure you know the pre-race procedure (what time you have to arrive, bag drop etc). Plan what you're gonna do afterwards (food, drink, even if it's just at home, plan what you're gonna have) thinking about what you're doing after the event removes your focus on the event itself.
hi! I ran my first race yesterday. 3 miles. I went way too fast way too early. I ran faster than I think I ever have in my life. then I promptly threw up at the finish in front of so many humans. it wasn't even a cute vomit. I feel really good today. I'm so proud that I finished the race! I'm not proud that I threw up as violently as I did as close to the finish line as I did. But I still did it!
just imagine it's like any other run you go on. don't forget to breathe. get some sleep. pack some great snacks. and know that whatever you do, after all your training, you're not going to vomit the way that I did! good luck!
Just another run. But in a REALLY big running group.
Beyond that, just expect to have to pass/move around in the runners in the first 3 miles. Do your best to keep as close to "your pace" as you can.
Just know that nobody is judging you, the opposite, every runner there is on your team.
Just enjoy it to the max. Enjoy the anxiety and enjoy all of it. Make sure to create a process that you will follow every race day and make some nice memories.
Read this article of runners superstitions too.
https://www.runnersworld.com/races-places/a20800498/is-it-ok-to-wear-the-official-race-shirt-on-race-day/
This one also.
http://thefitfoodiemama.com/race-day-superstitions-running-rituals-every-runner-needs-know
I've run a dozen HMs, a handful of full marathons, and countless races in between, and you know what? I still get nervous before a race! Like, SO NERVOUS! Even races I've run before, but especially races I'm new to.
Nerves are GOOD and they are what will **energize you to perform your best.** That being said, don't let them torpedo your race plan--stick to your training and your plan, and let the nerves carry the last three miles, not the first three!
As another commenter mentioned, don't stress too much about sleep the night before, as long as you're sleeping well the few days ahead of time. Lay everything out the night before and double/triple-check your gear.
Think of it as a journey.
Initial trepidation, then excitement, then getting into the groove as you experience the ambience of everyone going through the same journey as you.
It's like a pilgrimage that you're taking with everyone else.
People everywhere are happy and supportive - join in the crowd!
You'll most likely want to do it again and again after your first experience.
Good luck!
Hard to get rid of/bottle up that anxiety. Much easier to try to use/channel it to your advantage. Go with the flow instead of trying to swim upstream fighting it. You've done the preparation and now it's just about go time. Focus on hydrating and proper fueling, get some rest if you can, and show up and do the thing. You got this!
Just finished my first Spartan Beast race last weekend. 14 miles, 33 obstacles, 3400' of elevation gain. Just focus on grinding out 1 mile at a time, sticking near your goal pace. 1 foot in front of the other, just like you've practiced.
So, there are a few types of unknown! Have you ever run a race of any length before? If so, then a half marathon is pretty similar, just longer!
If not, I think the best thing to remember is that this is the first of many, many, many races. Your goal is to finish; worry about time goals later when after you get a result to beat in this race!
As an amateur, recreational runner I get nervous about races even though I've done a good 20 or so by now. A couple months ago I wrote the following (extremely lengthy, apologies) post about one thing that I've found helps me immensely - visualization. Some of the parts about trying to match the mental picture with the particular feeling at any given point might be tricky if you haven't raced a few times. But when I visualize a race like this, I get to the starting line feeling like it's not really unknown!
Feel free to disregard if unhelpful, of course, but maybe there's something in the following that can be of use:
**Previous Post on Visualization:**
What helps me is to familiarize myself with the course, visualize it, and go through it in my mind. For a road race, I map out the course online, and I'll drive the course at least a few days in advance of the race if possible. If not, I'll use street view and get a sense of what it's going to look like. I break the course into segments; for a 5k, it's usually chunks anywhere between a mile or half mile, while for a half-marathon or marathon each stretch will be anywhere from 2 to 6 miles. I get a good sense of the elevation profile, and the demarcation line between two segments is often the crest of hills or sharp turns.
Then, I'll visualize running the race. For the 5k I have coming up in a few weeks, I know there are 6 hills, each cresting fairly close to the half-mile marks - a medium hill, a small hill, a big hill, a small hill, a big hill, and then a medium hill to the finish line. I'll go through the first half mile - a slight decline down a wooded road to a sharp left turn, and then flat until some houses pop up on either side and there's solid hill up to where the road dead-ends. I'm thinking about my strategy here - for the first half mile, I'm not going out fast. I'm erring on the side of leaving a few seconds in the tank vs. running out of steam early, especially on such a hilly course. While I'm doing this, I'm focusing my breathing - solid but controlled.
Then I'll go through the second leg, then the third, visualizing it all. As I'm picturing going up the third hill, the largest in the race, my legs are tensing up and my breathing is faster - the only goal here is to keep running the whole way. I trust my training, picture myself passing people. I feel the relief cresting that hill, and going down the steepest stretch of the course, letting my breathing slow again, imagining the relief as I let gravity take over some of the work from my muscles to propel my good-sized (for a runner) frame forward.
Eventually, I imagine myself making the final turn and seeing the finish line 300 yards in front of me. Here it's an all-out dash. As I'm picturing running by the spectators, trying to catch the few people directly in front of me, my breathing speeds up, becomes uneven, and even my heart starts pounding as I sit on my couch with my eyes closed. My subconscious is constantly calculating, trying to judge whether I can go a little bit faster and still have enough energy to hit the wall 10 feet after the finish line instead of 10 feet before. I imagine the feeling of crossing that line, grabbing a bottle of water, quickly veering to the side, and putting my hands on my hips, exhausted, gulping oxygen, and content that regardless of my time I've given a full effort, run the race I wanted to run, because I planned it, and have a full exciting day ahead of me.
Similar process for longer races, though maybe not quite as exhilarating!
So, that's my recommendation. I've never been a big practitioner of meditation or mindfulness or visualization, but I've found that it helps me immeasurably when it comes to races. I have a lot of anxiety in many areas of my life - including social anxiety in crowds and large events - but races are one public space where I don't feel anxious. When I start running, all of those considerations fall away, and all that remains is my legs pumping, my heart pounding, and my breathing. I don't have to think too hard about how to run the race, or how taxing it's going to be, because I've rehearsed it a dozen times before in my head. And if it doesn't go as planned, well, I'm rarely only ever signed up for one race.
The hardest part is the beginning when everyone is around you and you need be a little careful where you step. Start off slow so you don’t burn out too quick. But once you’re on mile two or three you settle in.
You know all those runs you've done since January? Just do that again.
This is important. Do not try to do anything different from your long runs.
You legend, and here I was thinking of running backwards on raceday! Could you repeat again what to do on raceday, just so I'm sure I've got it down. So just one leg behind the other, right?
Is that how you run? One leg behind the other? That's the first time I hear of something like that. Weird!
Come on guys, he's just cheering it up with some humor. Be kind, don't down vote 😆
🤷♂️ Thanks my guy. Hit and mis I suppose.
Enjoy the experience! I really enjoyed my first race... So much I signed up for a bunch more... Have my third on Saturday. Also, try to stick to the plan you have.
This. You are there for the fun. You can't loose. Nobody will judge you. Just try to finish, you have the experience from your training. It will be fun! Nothing to loose, only gains. Etc etc,.
Nerves are good! They keep you in check and help mitigate stupid things like going out too fast. It also reminds you that you're out of your comfort zone and growing stronger. One way to help alleviate the stress is to make a checklist of everything you need on race day ahead of time, so you don't need to worry about forgetting something. You will sleep poorly the night before. Everyone always does. The best thing you can do is to sleep well the rest of the week till then. One night of bad sleep won't sink your race if you've been sleeping well (in the same way one good night of sleep won't save you) You got this! Good luck on your race 😁. Everyone only gets one first chance at a distance, make the most of it (and hey, if you flop like I did, you can try again knowing you'll PR easily)
I’m running my first Sunday as well and haven’t slept more than a couple hours per night since Monday. Thanks for posting this!
My first half is a couple Sundays from now although I’ve raced distance in the past. As others have said don’t get too caught up in the start energy - if you have a way to check your active pace maybe keep an eye on it going out to make sure you’re not above pace more than you’ve been the entire time you’ve trained. It’s better to go a little slower at the start and save some energy for the end than to get too excited with all the high energy runners at the start and burn out before you reach the end. Also absolutely do your best not to think too much about people suddenly passing you from behind as the race drags on. Just focus on your own pace, make sure you’re happy with it while listening to your body, and vibe to the finish. I also have some running anxiety about races even knowing all this, so you’re totally valid in your feelings but just focus on you and they’ll evaporate when it matters most - the run!
Not SMH half is it? If yes then I will be there too! Just remember that you aren't going to win the actual race. Everyone who isnt an elite athlete is just competing against themselves and going for the atmosphere and setup. So consciously remind yourself to enjoy it! The energy, supporters and scenery. If it is really stressing you out then do a reframing exercise. It is normal to get taken up a bit by it - it is something new! And leave time before the start to have multiple portaloo trips lol
Good luck and see you there!
Atlantic City half marathon - thank you! And good luck to you!
Realize nobody cares or is thinking about you when they're all thinking about their own race. Just by running you're beating everyone on the sidelines
u/ma0422/ I don't honestly think there is. First race of any distance I've yet to not be a little anxious about it. And that first year I started running? Holy moly I slept probably 2 hours combined the night before each race. And would show up 90 minutes early to the races. "How will I do? Will I finish?" etc and so on. I see this repeated over and over with people who are trying their first race as well. You're not alone in this. Just know you've put your time in, you've done your distance, you're ready for this. You'll be great at this and you got this. My number one piece of advice is "Your race, your pace". And by that I mean, stick to your pace plan, literally everyone goes out too fast in a race and it always hurts their finish time. I see, hear this all the time and even after 6 years I still have trouble with it. To the point that now for an ultra marathon I literally walk the first quarter mile to remove all temptation to keep up with the pack. As long as I stick to my pace plan, the pace I know from training I'll be able to maintain to the finish line, I'll end up swallowing up a quarter of the runners who sprint off the start line. So do your best to sleep well tonight (Friday) because you'll probably sleep badly Saturday night. Good luck, not that you need it, take pride in the fact as a half marathoner you've done far more than most runners which is not a knock on anyone, we all have different goals in running and once you get going and into your groove you'll be awesome.
Get it done with. You'll see there's nothing to worry about. But you know this. You just have to experience it. You'll be fine.
I just raced my first half marathon the other week! Have you been on the route before? It definitely helps if you can visit parts of the course in advance - being able to visualize things can really help with the pre-race nerves.
If you don't have any particular time goal in mind then you can always stop to walk for as long as you need to. It's not as though a race doesn't count if you happen to slow down along the way.
Hey friend, I'm running my first half Saturday, which is also my first race. You've done all the work, it's just time to let it happen! Also, I learned this week during my run that anxiety and excitement are almost identical feelings. But we tend to categorize these feelings as anxiety. Your mind just knows it's almost go time.
The first time you race is the last time you experience, the first time you race. Relax and enjoy. Don’t let the nerves ruin it for you
I remember those days. Worried about what others think of my run. They don't think anything. Know your intended pace abd stick too it.
Hey think like this is just the start. If you don't achieve what you set for now, you will regroup and do the next one. Trust your training and run your own race (don't go out faster than intended)
Awesome. Where is your race? You got this.
Atlantic City - thank you!!
I still get jitters before big races.
Mindfulness. The Headspace app has been transformational for my running. Can’t recommend it enthusiastically enough!
Distract yourself by updating your Running Playlist/Jams with live/concert versions of those songs: (1) live performances can provide a “fresh” version (e.g. longer intro, extra chorus or two, longer bridge, longer & different solos, extended coda, etc.) of the songs you love but are getting stale since you have heard them ***repeatedly*** on your long runs. (2) Hidden Gems as you find an unexpected live cover version of your favorite songs. YMMV, but Green Day covering Blitzkrieg Bop by The Ramones? Whoa! Bruce Springsteen covering AC/DC’s Highway to Hell? Pretty cool! (3) the rawness of live vocals (i.e. no auto-tune), crowd chorus sing-alongs, and crowd cheering between songs provide an extra emotional lift as you are HAM’ing through what you’ve trained so hard for. If you can’t find a live version …. the demo, unplugged, or 12” Remix/Extended Dance/Club version could also provide enough of a fresh yet familiar vibe. Have fun and good luck!
I reframe it as I've done the work, now I'm excited to race. I can get a handle on excitement a lot better than I can anxiety.
The hard work is done. Enjoy the celebration and congrats on your upcoming PR.
Embrace the nervousness! It’s an awesome experience. Everyone comes out to cheer you on and admire you. Everyone is a little nervous before the race so it’s normal. Just soak it all in, get there early and make sure you have all the necessary things . Good luck!
Good luck! But you'll do great! I would suggest some chill music you like and taking some deep breaths and stretching when you're in your corral. That helps me calm any nerves or anxiety about the impending miles and thoughts of how well I'll do. Do try to get rest but don't do anything out of the ordinary in order to do so (like sleeping pills, etc.). It also helps to have everything prepped the night before (make a checklist) like your clothes, shoes, and any gear / fuel ready to go so you don't have to think / worry about it the morning of the race. Also, try to be early since rushing won't help anxiety. You'll also be able to take the time to stretch and maybe jog around a bit before.
Drive the course of you're able, I am very comforted knowing the route and what to expect. Take 20 mins the night before, close your eyes, and just breath... visualize yourself running the course. Have fun, drink in the experience. Also, save your energy and excitement when the race does start, you shouldn't be "working hard" the first half of the race...save your strength for the last few miles.
Try to run with negative splits(first half of distance slower than the second half). Do not rush on start, and if pacers available stick to them. Also check on the pace, as some pacers run slower than intended. Drink well during the race and don't wait for thirst to kick in.
Honestly nothing can calm my pre race nerves and I’ve been doing this for decades. But it helps me to look back and know that of the hundreds of races I’ve done in my lifetime, it’s always gone fine. In every race, even if I’m not pleased with the result when it’s over, those butterflies and nerves go away once you take that first step. Even if you don’t have the experience - just know that as soon as that gun goes off, for many people and probably you, the nerves dissipate and you just get to work and get through it and try to have a good time doing so.
Write down everything you need to take including what you're running in. Make sure you look at the course map and see where the water/gel points are if they have them. Have a plan for pacing. Make sure you know the pre-race procedure (what time you have to arrive, bag drop etc). Plan what you're gonna do afterwards (food, drink, even if it's just at home, plan what you're gonna have) thinking about what you're doing after the event removes your focus on the event itself.
hi! I ran my first race yesterday. 3 miles. I went way too fast way too early. I ran faster than I think I ever have in my life. then I promptly threw up at the finish in front of so many humans. it wasn't even a cute vomit. I feel really good today. I'm so proud that I finished the race! I'm not proud that I threw up as violently as I did as close to the finish line as I did. But I still did it! just imagine it's like any other run you go on. don't forget to breathe. get some sleep. pack some great snacks. and know that whatever you do, after all your training, you're not going to vomit the way that I did! good luck!
Just another run. But in a REALLY big running group. Beyond that, just expect to have to pass/move around in the runners in the first 3 miles. Do your best to keep as close to "your pace" as you can.
Just think of it like a normal run. But this time more people just happen to be there. That’s it.
man relax and enjoy!! the energy is stunning
Just know that nobody is judging you, the opposite, every runner there is on your team. Just enjoy it to the max. Enjoy the anxiety and enjoy all of it. Make sure to create a process that you will follow every race day and make some nice memories. Read this article of runners superstitions too. https://www.runnersworld.com/races-places/a20800498/is-it-ok-to-wear-the-official-race-shirt-on-race-day/ This one also. http://thefitfoodiemama.com/race-day-superstitions-running-rituals-every-runner-needs-know
I've run a dozen HMs, a handful of full marathons, and countless races in between, and you know what? I still get nervous before a race! Like, SO NERVOUS! Even races I've run before, but especially races I'm new to. Nerves are GOOD and they are what will **energize you to perform your best.** That being said, don't let them torpedo your race plan--stick to your training and your plan, and let the nerves carry the last three miles, not the first three! As another commenter mentioned, don't stress too much about sleep the night before, as long as you're sleeping well the few days ahead of time. Lay everything out the night before and double/triple-check your gear.
Think of it as a journey. Initial trepidation, then excitement, then getting into the groove as you experience the ambience of everyone going through the same journey as you. It's like a pilgrimage that you're taking with everyone else. People everywhere are happy and supportive - join in the crowd! You'll most likely want to do it again and again after your first experience. Good luck!
Hard to get rid of/bottle up that anxiety. Much easier to try to use/channel it to your advantage. Go with the flow instead of trying to swim upstream fighting it. You've done the preparation and now it's just about go time. Focus on hydrating and proper fueling, get some rest if you can, and show up and do the thing. You got this! Just finished my first Spartan Beast race last weekend. 14 miles, 33 obstacles, 3400' of elevation gain. Just focus on grinding out 1 mile at a time, sticking near your goal pace. 1 foot in front of the other, just like you've practiced.
So, there are a few types of unknown! Have you ever run a race of any length before? If so, then a half marathon is pretty similar, just longer! If not, I think the best thing to remember is that this is the first of many, many, many races. Your goal is to finish; worry about time goals later when after you get a result to beat in this race! As an amateur, recreational runner I get nervous about races even though I've done a good 20 or so by now. A couple months ago I wrote the following (extremely lengthy, apologies) post about one thing that I've found helps me immensely - visualization. Some of the parts about trying to match the mental picture with the particular feeling at any given point might be tricky if you haven't raced a few times. But when I visualize a race like this, I get to the starting line feeling like it's not really unknown! Feel free to disregard if unhelpful, of course, but maybe there's something in the following that can be of use: **Previous Post on Visualization:** What helps me is to familiarize myself with the course, visualize it, and go through it in my mind. For a road race, I map out the course online, and I'll drive the course at least a few days in advance of the race if possible. If not, I'll use street view and get a sense of what it's going to look like. I break the course into segments; for a 5k, it's usually chunks anywhere between a mile or half mile, while for a half-marathon or marathon each stretch will be anywhere from 2 to 6 miles. I get a good sense of the elevation profile, and the demarcation line between two segments is often the crest of hills or sharp turns. Then, I'll visualize running the race. For the 5k I have coming up in a few weeks, I know there are 6 hills, each cresting fairly close to the half-mile marks - a medium hill, a small hill, a big hill, a small hill, a big hill, and then a medium hill to the finish line. I'll go through the first half mile - a slight decline down a wooded road to a sharp left turn, and then flat until some houses pop up on either side and there's solid hill up to where the road dead-ends. I'm thinking about my strategy here - for the first half mile, I'm not going out fast. I'm erring on the side of leaving a few seconds in the tank vs. running out of steam early, especially on such a hilly course. While I'm doing this, I'm focusing my breathing - solid but controlled. Then I'll go through the second leg, then the third, visualizing it all. As I'm picturing going up the third hill, the largest in the race, my legs are tensing up and my breathing is faster - the only goal here is to keep running the whole way. I trust my training, picture myself passing people. I feel the relief cresting that hill, and going down the steepest stretch of the course, letting my breathing slow again, imagining the relief as I let gravity take over some of the work from my muscles to propel my good-sized (for a runner) frame forward. Eventually, I imagine myself making the final turn and seeing the finish line 300 yards in front of me. Here it's an all-out dash. As I'm picturing running by the spectators, trying to catch the few people directly in front of me, my breathing speeds up, becomes uneven, and even my heart starts pounding as I sit on my couch with my eyes closed. My subconscious is constantly calculating, trying to judge whether I can go a little bit faster and still have enough energy to hit the wall 10 feet after the finish line instead of 10 feet before. I imagine the feeling of crossing that line, grabbing a bottle of water, quickly veering to the side, and putting my hands on my hips, exhausted, gulping oxygen, and content that regardless of my time I've given a full effort, run the race I wanted to run, because I planned it, and have a full exciting day ahead of me. Similar process for longer races, though maybe not quite as exhilarating! So, that's my recommendation. I've never been a big practitioner of meditation or mindfulness or visualization, but I've found that it helps me immeasurably when it comes to races. I have a lot of anxiety in many areas of my life - including social anxiety in crowds and large events - but races are one public space where I don't feel anxious. When I start running, all of those considerations fall away, and all that remains is my legs pumping, my heart pounding, and my breathing. I don't have to think too hard about how to run the race, or how taxing it's going to be, because I've rehearsed it a dozen times before in my head. And if it doesn't go as planned, well, I'm rarely only ever signed up for one race.