I have a track meet tomorrow. I am nervous... any advice?

Question

I am a distance runner, and tomorrow I will be doing the mile, the 800 m. and possibly the 4x4. The main problem is my mind. I get too stressed out. Does anyone have tips to stay relaxed?

Answer 1

I always tell my kids about and include in practices the 4 Cs (Concentration,
Confidence,
Control &
Commitment)
in the preseason so by the time the competitions start they cvan do this on their own, plus techniques of relaxation, centering and mental imagery.Progressive muscular relaxation involves the active contracting and relaxing of muscles. If you learn to relax different muscle groups and appreciate subtle differences in muscle tension helps reduce stress before an event.
This is a small part of what I teach that you can use at the track before the race. Use can use an ipod or something to listen to soothing music, get away from everyone ina calm area, out of the sun/light etc.
Relaxation Techniques-Getting Loose
Lie flat on your back, feet about 12 to 18 inches apart and your arms at your sides,Go as limp as you can from head to foot,Let your shoulder blades go slightly flat ,Wiggle your feet
Settle in with your legs,Shake your arms gently, rolling the backs of your hands against the floor ,Roll your head back and forth
Breathing Easy-remain lying on your back
Inhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three and four'. The count is to give you a nice and easy, even pace. Try to breathe as fully as you can without discomfort. Imagine your chest slowly filling with air, from your diaphragm to your collar.
Hold breath
When you have inhaled fully, hold your breath for another four seconds, again counting to yourself 'One and two and three and four'. This should be just a comfortable pause. Do not do it until you are blue in the face.
Exhale - but do not blow. Just let the air out through your mouth slowly saying to yourself 'Easy...easy... easy... easy.' Let out as much air as you can, down to the lower part of the lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go. As you exhale, think of the tension flowing out of you.

Answer 2

I run the 800m too.
Don't get too stressed.
I was really nervous my first meet, up till the point where the guy fired the gun for us to start, but as soon as i started the race it felt like a million pounds of weights were lifted off my shoulders.
You'll do fine. Just make sure you hydrate yourself, drink plenty of water and eat some carbs the night before the race for extra energy.

Good Luck!

Answer 3

Listen to calming music (anything that you usually listen to on an ipod or whatnot) for a while before the meet. As time gets closer to the meet, however, listen to something that pumps you up so your ready to run. Try not to think about your events too much during the day (i know its hard but that causes you to become very nervous.)

Answer 4

turn those nerves into excitement and be ready to beast! find someone to pace with, and LEAVE IT ALL ON THE TRACK. ALL OF IT. i don't allow you to have ANY energy left over when you get off the track. don't worry, you gotdiss! good luck! :D

Answer 5

OMG!! I have a track meet tom. too! I listen to music non-stop! Rap is really good to get you pumped! Tell yourself you can do it and talk but not about nervousness before you run! Good Luck!!

Answer 6

I used to have the same problem too when i was in track, in fact I would get horrible stomachaches the day of the meet becuase I was so worried. I think the thing that worked for me was trying not to focus on it the whole day, and remembering that it is supposed to be a fun thing. once i let go of stress and just used it as a fun time, it became so much more enjoyable and my performance got a bit better too. also just reassure yourself that you have done a lot of training and you are ready for this, saying encouraging things to yourself mentally is very helpful.

Answer 7

Music, breathng, warm-ups. Friends. Gl

Answer 8

Don't worry about it. Just have the confidence that you know what you are doing and you have done the proper training to run these races to perform your best. Once the gun goes off, most of your nerves will probably go away. Good Luck!

Answer 9

well i might be to late by now but usually when im nervous i do really well. so you will probaly do well so getting nervous before races is a good thing (at least for me and my friends) but just try your best and concentrate on the race.but if your crazy nervous just breath and imagine yourself coming in 1st or breaking your personal record. I do these things before my races and they actually seem to help alot. And also usually when im nervous im scared about coming in last, but you should really only aim for your personal best. its kinda weird but as soon as the race starts im usually not nervous anymore its just like a practice run. Good luck!


Hope i helped :)

Answer 10

just relax and avoid thinking about the race at all. try to lossen up, it really helps to know the other girls and guys are nervous too. what i do is try talking to the other team, but don't let them know you're nervous, they will anyways. just think you're going to do fine.

Answer 11

I ran the 800 and 4x4 too. Try to act like it's any other day.....talk to friends about anything other than the race. We use to listen to music and generally act like fools before a meet.....just have fun. Hell, I made all area team 3 years in a row that way.....having fun.