Your Brain on Race Day: Understanding Pre-Race Anxiety

In this episode of The Athlete’s Compass, co-hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai unpack the often-overlooked reality of race day anxiety for everyday endurance athletes. They explore how physiological responses like elevated heart rate and the “monkey mind” can feel overwhelming, yet serve a functional purpose. The team discusses personal stories, evidence-based strategies like visualization and race-day rehearsals, and the power of simple tools—breathing, smiling, human connection—to reframe anxiety into a performance enhancer. They emphasize preparation, self-efficacy, and presence as key to transforming nerves into fuel.

Key Episode Takeaways

• Race anxiety is normal—even beneficial. It's your sympathetic nervous system preparing you for peak performance.
• The amygdala triggers the fight-or-flight response, but emotions like anxiety can be short-lived if not mentally recycled.
• Preparation is your best defense: mental rehearsal, race plans, and pacing practice reduce unpredictability.
• Visualize the whole experience: from arriving in town to the final push—especially what to do if things go wrong.
• Human connection helps regulate cortisol: smiling, eye contact, and small interactions ease stress.
• Breathe to break the anxiety loop: techniques like box breathing calm the nervous system and restore focus.
• Self-efficacy is key: confidence from training and process goals reduces pressure on outcome.
• Reframe nerves as excitement and privilege: gratitude turns stress into motivation.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.