Scene setter → Expo day smells like fresh race tees and overpriced waffles. My taper tantrum is in full swing, and every runner looks fitter than me — even the 70-year-old in neon calf sleeves.
Why nerves happen
Fight-or-flight biology, social comparison, months of training in the bank — it's normal. The trick isn't to make nerves go away; it's to know what to do with the energy when they show up.
My 4-step "calm-down" protocol
- Pack-check playlist. A 5-song loop while laying out gear. Same songs every race; my body now treats them like a starting whistle.
- Future-me letter. One paragraph reminding myself why I signed up. Re-read at the start line if needed.
- Box breathing. 4–4–4–4 to defuse adrenaline. Boring on purpose.
- Race-morning mini-jog. An 8-minute shakeout to lock confidence into the legs.
Reminder
Confidence isn't the absence of nerves; it's a louder voice than them. Build the louder voice in training, then bring it to the start line.
Accepting uncertainty
You can't script the weather or porta-loo queues, but you can script how you'll respond. That's the whole game.
CTA: Drop your weirdest pre-race superstition by email — best one gets a shout-out in my next race recap.