I’ve run 15 marathons, and I still get pre-race jitters — here are the 5 things that actually help

From first-timers to elites, everyone gets nervous ahead of running a marathon and the main difference between those who are experienced and those who are new is that the old-hands usually have a strategy for dealing with their pre-race jitters.

I’m running the London Marathon for the ninth time this year, and it will be my 16th marathon in total. I certainly still get butterflies in my stomach in the days leading up to the race.

Over time, I’ve worked out a few things that help me relax and get excited about the race rather than feel daunted or worried by it. Hopefully, one or two of them might work for you, too.

Look at the training you’ve done

Unless you take a very relaxed approach to your running, you probably have a record of your training in the months leading up to the marathon, whether you’ve used one of the best running watches, an app like Strava, or pen and paper to track your runs.

In the week leading up to a marathon, it’s common to worry you’re not ready for the race; either to complete the distance or hit the target time you’re chasing.

This is the time to bring up your training log and remind yourself of all the hard work you’ve done to prepare for the event.

There’s always a couple of really tough training runs that you can remind yourself of, and know that if you got through them, you can hit your target on race day as well.

Get excited, not nervous

This is one I learned after doing a couple of marathons, because it takes completing one to realize just how great it feels to finish.

Instead of worrying about how you’re going to feel during the hardest bits of the run, think about how great it’s going to feel to meet up with your family and friends after you’ve finished, ready to celebrate. Turn those nerves into excitement you can use.

Speak to other runners

If you’re running a Marathon Major or a big city event in general, you might well know someone else doing it. If you don’t, you’ll meet a lot of them at things like the Marathon Expo, where you pick up your kit.

I find that talking to other people going through the same nerves and excitement as me is a good way to share and deal with any doubts and fears I have.

Get your final prep sorted

The marathon itself is enough of a hurdle to clear, so don’t add to your worries by mismanaging the logistics of race morning.

Get a clear plan in place for your travel to the start line, the breakfast you’re going to have, and the kit you’re going to use, so you can just follow that plan mindlessly on race morning rather than have to worry about things.

I also have a routine for the night before the race now to help me sleep — bath, book, podcast. Try not to look at your phone too much, and definitely don’t look at the weather forecast — what will be will be.

Be kind to yourself

If you tend to be your own worst critic, then you might spend marathon week beating yourself up for all the things you think you’ve done wrong with your prep.

I think the best piece of advice I ever read about this was to treat yourself like you would a friend. If a friend came to you saying negative things about themselves, you’d reassure them and build them up.

It’s the obvious thing to do in that situation, so it’s what you should do for yourself as well. There’s nothing you can do to change the past in marathon week, so focus on the good work you’ve done and get excited to run 26.2 miles!

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