251. How 2x Olympian Kara Goucher Handles Expectations, Pressure, and Pre-Race Anxiety

Anxiety Management

Kara Goucher shares her experiences with pre-race anxiety, emphasizing the importance of finding personalized strategies to manage it. She recounts how traditional methods like deep breathing didn't work for her, leading her to develop her own techniques such as using mantras and maintaining a confidence journal. Kara explains, "Mental toughness or mental strength, you have to practice it just like you have to work out your body" 1. Embracing nervousness, she notes, is a sign of caring about the race, but it's crucial to prevent it from becoming crippling 2.

   

Mental Tools

Mantras play a pivotal role in Kara's mental preparation, evolving with her career and personal needs. She describes how her mantra "Fighter" helped her push through challenges during the 2007 World Championships, while "Courage to believe" guided her through injury struggles in 2013 3. Kara emphasizes the need for personalized mantras, stating, "It's good to think of a bunch and then try them out when you're running, and then it will come to you" 3. This adaptability in her mental toolkit underscores the importance of aligning mantras with one's current mindset and goals.