Managing Race Day Nerves: Mental Preparation for Marathon Success

You’ve done the training. You’ve logged the miles. But now, race day is getting close and the nerves are kicking in. 

Feeling anxious before a big event like the Portland Marathon is completely normal. In fact, it’s a sign that you care about the outcome. But when nerves become overwhelming, they can affect everything from your mindset to your physical performance. 

This guide offers practical ways to mentally prepare for marathon success, from realigning goals to calming your nervous system, so you can start your race with confidence.  

Marathon training is both a mental and physical game. In the final weeks leading up to a race, runners often experience: 

• • Anxiety about pace, performance, or injury 

• • Pressure to meet a time goal 

• • Fear of the unknown (weather, fueling, course terrain) 

• • Doubt from a tough training cycle or previous race experience 

Without strategies to manage those nerves, all the work you’ve put in can feel more stressful than satisfying. That’s why mental prep is just as important as your taper and long runs. 

1. Realign Your Goals 

By race week, your training is mostly behind you. This is the time to reframe what success looks like: 

• • Are you aiming for a personal best—or a strong, steady finish? 

• • Is this your “A” race—or part of a longer journey? 

• • Would showing up, finishing injury-free, or enjoying the course be a win in itself? 

Setting realistic, flexible goals keeps pressure in check and reminds you of your why. It’s okay to want to perform well, but it’s also okay to adapt. The finish line is just one part of your running story. 

2. Use Mindfulness and Breathwork 

Simple mindfulness techniques can help calm nerves before and during the race. Try: 

• • Box breathing: Inhale 4 seconds → hold 4 seconds → exhale 4 seconds → hold 4 seconds 

• • Body scan meditation: Gently check in with each part of your body while lying down or sitting still 

• • Mantra repetition: Use short phrases like “Strong and steady” or “Just this mile” to focus your mind 

Even just 5–10 minutes a day in the week leading up to the race can help you feel more grounded and present. 

3. Focus on What You Can Control 

You can’t control the weather. Or the start line crowd. Or the hills at mile 23. But you can control: 

• • Your hydration and fueling 

• • Your pacing plan 

• • Your attitude 

• • Your recovery strategies 

Focusing on what’s in your control helps reduce overwhelm and centers you in the moment. 

4. Visualize the Experience 

Spend time imagining yourself moving through the course, whether that’s waking up feeling calm, cruising through mile 6 with ease, or tackling a tough stretch with determination. Regardless of what you’re visualizing, this proven sports psychology tool helps improve performance, reduce anxiety, and create a sense of familiarity even before race day, so you can cross the finish line feeling your best.  

5. Know that Motivation Ebbs and Flows (And That’s Normal)  

Every runner goes through dips in motivation before the race, during the taper, or even halfway through the course. That doesn’t mean you’re unprepared: It means you’re human. 

Stay connected to your training, your community, and your original reason for signing up. You’ve already done the work. Now it’s about showing up. 

Is it normal to feel anxious even if I’ve trained well? 

Absolutely. Pre-race nerves are common even among experienced runners. The key is learning to work with them instead of letting them take over. 

Can mental stress affect my race performance?  

Yes. Elevated stress levels can affect digestion, sleep, pacing, and decision-making. That’s why mental preparation is just as important as physical readiness. 

What’s the best way to calm nerves the morning of the race?  

Stick to your routine. Keep breakfast simple, give yourself time to breathe, and focus on small, manageable steps like getting to the start line and finding your pace. 

How do I stay motivated if my race isn’t going as planned?  

Adapt your mindset. Shift your focus to effort, not outcome. Use mantras, breathing, and the crowd’s energy to stay present and remind yourself why you showed up. 

What if pain is affecting my confidence or motivation?  

If pain is making it hard to train or feel excited about race day, it could be a sign of a deeper issue. Our sports medicine and orthopedic specialists can help determine whether something more serious is going on—and help you move forward safely. 

Race-day nerves are natural. But if pain, anxiety, or fatigue are making it hard to run—or hard to enjoy running—it’s time to pay attention. These signs don’t mean you’ve failed. They mean your body might need support. 

At ROC, we’re here for the whole journey. Whether you need help working through a physical injury or just need clarity on what’s holding you back, our team is ready to help you run smarter, recover faster, and never miss a mile. 

ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.