I have problems with nerves...especially before track races but not so much before xc races. I need tips
I have problems with nerves...especially before track races but not so much before xc races. I need tips
Don't worry about it, it's only a race. Don't overthink the situation. Be confident in yourself and just run as hard as you can. If you can give it your best, you have nothing to worry about. Good luck.
Develop a pre-race routine to give you tasks to focus on rather than worrying about your race. The more familiar the routine becomes, the more it will calm you. You might try listening to familiar music as part of the routine, as this is also calming.
Focus on the task at hand, stay in the moment, and avoid thinking about the outcome of the race. Focusing on the future usually takes the form of worry, which increases anxiety.
Focus on things you can control -- pretty much only your thoughts, feelings, and actions. Everything else is out of your control -- the past, the future, the outcome of the race, your opponents, other people's opinions of you, the weather. Let those things go and spend your time and energy on taking care of what you can control.
Practice some relaxation exercises. The easiest to use in a competitive setting are deep breathing and visualization. For instrance, close your eyes, take deep, slow breaths from your diaphragm, and visualize the nervousness and tension leaving your body.