Ovecoming Anxiety.

A little something I wrote for Lululemon Athletica Rideau Centre. Posted at: http://www.facebook.com/media/set/?set=a.10100297164821600.2675080.48902181&saved#!/lululemonrideaucentre

Take a moment and visit their new store on the 3rd floor across from American Eagle. Can't wait to see my lemons again soon...5 more days!

Beat That Anxiety! Tips for Overcoming the Pre-Race Jitters.

Its two weeks before race day for many runners. With Ottawa Race Weekend only days away, runners from across the world are preparing their taper, beginning their carbohydrate favoured diet and soaking in their last few ice baths and massages before their event. Regardless of which event the runners and walkers will partake in they will mostly all have one thing in common: pre-race anxiety.

Two weeks before I debut as a Pace Bunny for the Ottawa Half Marathon, I found myself only days ago lying on my back on the side of the road, breathing heavily, legs anchored to the ground and sweat pouring down my face. My legs were throbbing and my heart rate was unusually high. What did this mean? Why was I feeling this way before an important race? I immediately ran home, cutting my run in half, and sat down feeling disheartened and complete hopeless. As a seasoned runner with an elite V02 max score, a regimented run program and a profession which promotes consistent activity and a healthy lifestyle, I was completely taken aback by my body’s reaction to that morning’s run.

After some self-evaluation, research and consultation with some fellow fitness professionals, I determined my body had shut down on my run because it was begging me to stop and listen to it. Fortunately, it needed only a few things before it would agree to run again: water, rest and a good stretch. I listened and spent the next few days doing exactly that. When I returned to the road, I felt rested, relaxed and back on track. However, it is hard to resist the lingering feeling of failure continues to occasionally pass through my thoughts before a run. After this discouraging experience, my unease has the potential to destroy my confidence.

What happens when a runner experiences this sort of pre-race anxiety? How can a runner overcome this feeling? For every runner, participating in Ottawa Race Weekend is exciting and an opportunity to make a personal best. With that excitement sometimes will come the anxiety of not having done enough training, feeling weak or insufficient, or feeling that your muscles aches are an impending serious injury (when it really isn’t). Whatever the cause for this apprehension does not matter, but what does matter is how a runner will overcome it.

Mental toughness defines the ability of a runner and it will be in these times when the runner must summon up all their courage and confidence and believe in themselves. It of course sounds much easier than it actually is. I’ve shared a few tips below of how I beat my pre-race anxiety and how with a bit of grit and enthusiasm, you will be able to as well.

·        Join the club! - Accept that pre-race nervous energy is completely normal. Do not misinterpret the feeling for weakness or fear. The feeling will eventually weaken as soon as the race starts and your legs are moving. Harness that energy to push you further – its adrenaline after all!

·        Prepare, prepare, prepare – You’ve done the work. Now what? Determine a definite plan of what your pre-race morning routine will be, what to except on the course, and your plan on location before/after the event. Practice your plan the week before your race. Have all your necessary clothing and equipment ready and packed the day before. Allow yourself enough time at the event before the race and give yourself enough time to warm up properly, do some dynamic stretching and to get focused on the task at hand.

·        See Your Success - Every day until the event, take a few minutes to visualize your perfect race. Close your eyes and experience how you feel, your easy pace, your calm breathing, etc. Mentally rehearsing your race strategy can make the experience almost second nature - like you’ve done it before. A positive attitude going into the race will pull you through many, many miles.

·        What’s your Mantra? -  When I run a race I always write “Breathe” on the inside of my right wrist. When I see it, it reminds me to do exactly that. It pulls me back to my race strategy and reminds me to enjoy the race and relax. Stay focused on your own personal mantra when you find yourself struggling and experience the positive change in your frame of mind.

·        Find Some Joy - Whether before the race or during, find things along your way which make your smile. High-five a child cheering you on, chat with willing runners on the course, make conversation with fellow runners waiting in the chorales or just simply smile (force it if you need to!). The act of smiling or making another person smile will automatically trigger your endorphins and send a surge of positive energy through your body.

Good luck runners! Always remember to believe in your ability and in yourself, no matter what your mind is trying to say. If you believe it, you will achieve it. See you on the course!

Yours in health,

Jenna