I am a great runner with good times, so how the F+++ck do I get rid of nerves and butterflies?

First, stop swearing. Only insecure people swear.

your gramma wrote:

First, stop swearing. Only insecure people swear.

Sorry, Just cannot figure out why I do so well in the regular meets, then when I get to races that have runners as good as me in it, or qualifying meets, I just SUCK. It pisses me off royally. I need a sign that reads: "I SUCK at races that matter"

Take a deep breath before the race.

Don't worry or even think about it. Relax before you warm up.

You don't have what it takes to be a champion, Either accept that and enjoy the success you do have or find another hobby.

You need to work on your MENTAL approach. Do some research. The higher up you go, the less difference in physical ability so cannot just rely on talent to run away from people. At the world class level there's so little difference in talent level that it's guys that are strongest mentally that do well.

Here is some practical advice:

(1) Stay off these boards and never trust any advice you get from here. This place is basically a cesspool of has-beens who never were. The loudest folks are by and large the ones who have accomplished the least. This ass-clowns turn the people with good advice into ghosts. Stay away.

(2) Setting aside #1 for a second, it sounds to me that while you might train well and time trial well, you are training to race at all. Racing is a learned skill. You need to work on it. It is somewhat harder during XC because we race so few times but it is to practice it during track. Get with your coach, study up on race tactics, practice them at smaller meets, etc.

try this:

a good definition of 'being nervous' is 'fear of failure'

usually for a good runner, fear of failure means something like 'I will be proven to be mentally soft'

So you have to redefine the problem.

What is your goal in the race? To prove you are the toughest SOB whoever put on spikes? Well, maybe, but that is a tough road since we only get 100% out of ourselves mentally a few times in a lifetime. You are indeed doomed to failure if you expect to be 100% mentally tough in a big race.

Instead define success differently. being on a rival's shoulder with 2 minutes to go. Running smooth and easy. negative splitting. whatever. But don't define success as you are - because clearly you keep failing at whatever that bar is.

Simple problem. You are not mentally focused during the race. During the race DO NOT allow yourself to think about success or failure. Just don't go there.

During the race focus on process and NOT the result. Your attention should be focused on running as fast and efficiently as possible. This requires actively monitoring running form like lifting your knees, hips pressed forward and hip extension, no unnecessary surges, no over-striding, running the shortest tangents in XC.

You should be so focused on running fast efficiently there is no time to worry about how good or bad you are doing. Once you are across the finish line then you can consider your performance.

Check out

www.writingathletes.com

Seriously...made exactly for people like you.

older than dirt wrote:

Simple problem. You are not mentally focused during the race. During the race DO NOT allow yourself to think about success or failure. Just don't go there.

During the race focus on process and NOT the result. Your attention should be focused on running as fast and efficiently as possible. This requires actively monitoring running form like lifting your knees, hips pressed forward and hip extension, no unnecessary surges, no over-striding, running the shortest tangents in XC.

You should be so focused on running fast efficiently there is no time to worry about how good or bad you are doing. Once you are across the finish line then you can consider your performance.

This is good advice.

From my perspective you're looking at the problem incorrectly. "Nerves and butterflies" are a good thing. You shouldn't ignore them or try to get rid of them. You need to welcome that feeling and use it to your advantage - that is what takes you from "practice" mode to "race" mode. Accept that the race is a big moment. Relax and have confidence that you are in control of the situation. Your goal should be to run your best race (not to finish in X place). The results will take care of themselves.

Just pretend every race is a workout.

Go train with Rupp and Mo Farah and learn what champions do.

You are not alone. Performance anxiety is very common in athletes. Most of the finalists you see at an Olympic 5k probably did not sleep at all the night before. So, first step is to understand that what is happening to you is very, very normal and experienced at some level by the majority of runners.

The next step is to see a sports psychologist. A few sessions can make a huge difference in your performance. If you can't do that, talk it out with your coach, teammates or anyone you know who will listen. Half the battle with performance anxiety is getting over the idea that you are somehow weak or inferior because you are not performing up to your potential just because of nerves. Once you start talking about it and getting positive feedback from others, you will start to understand that you are normal and can deal with the nerves. Of course, the nerves will always be there. It is just a matter of not letting them overwhelm you and be an impediment to your performance.

You are NOT doomed to poor performances in big races! You will make mental adjustments -- previous posters have pointed to the efficacy of mental training. Maybe some physical training adjustments. (Could you be peaking too early and just tired by the end of the season?)

One of these races, maybe soon, on a day when it is important, you will race well, and you will never again think, "I can't race when it matters."

Think of how many professional athletes supposedly "couldn't win the big games." Until they did. It was not that they couldn't win all along, just that, for whatever reason, they hadn't.

Lack of confidence in your training and goals.

Please stop the swearing.

It's simple.

Look up cognitive behavioral therapy. You're engaging in what's known as catastrophic thinking. You don't realize it but your thoughts create your emotions.

Alexander Technique

No Stress wrote:

Just pretend every race is a workout.

Great idea^. I do it all the time and it always ends well. Just pretend its just another repeat, and there's no pressure to hit any kind of time. Then you'll take off.

Are you sure it is nerves and not peaking too early?

Sometimes your mind knows that you peaked at preNats and so it feels nervous for a good reason.