Race Anxiety

Race anxiety affects many athletes and can hinder performance. Several experts provide strategies to manage it:

1. Understanding Physical and Psychological Aspects:

   • Simon Marshall explains that the body's stress response, which includes increased heart rate and sweaty palms, is designed to prepare us for action. These physical reactions, processed by the limbic system, are essential for performance but can be misinterpreted as negative 1.

2. Desensitization Through Local Races:

   • Elisabeth Scott suggests participating in low-stakes local races to help desensitize yourself to the race day environment. These races allow you to confront anxiety in a controlled manner, proving to yourself that it is manageable 2 3.
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       1

       Understanding Race Anxiety

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       2

       Overcoming Race Anxiety

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       3

       Confronting Race Day Anxiety

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       4

       Managing Race Anxiety

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       5

       Overcoming Anxiety

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3. Differentiating Nervousness from Anxiety:

   • Kim Dawson highlights the difference between normal nervousness, which is beneficial, and fear-based anxiety, which can be debilitating. She recommends focusing on how you think about challenges, aiming to remove fear and see races as opportunities 4.

4. Use of Visualization:

   • Shalane Flanagan shares how seeking help from a sports psychologist and using visualization techniques helped her manage anxiety. Visualizing race scenarios and addressing concerns in advance can significantly reduce pre-race anxiety 5.

5. Professional Help and Support:

   • Seeking assistance from sports psychologists or mental health professionals can provide valuable tools and techniques to manage severe anxiety. Elisabeth Scott emphasizes the importance of professional help if self-management strategies aren't sufficient 3.

Implementing these strategies can help athletes manage their race anxiety and improve their performance.