Stay Cool Under Pressure: Techniques for Pre-Race Nerves

The Athlete's Compass

In this episode of the Athletes Compass Podcast, hosts Paul Warloski and Marjaana Rakai discuss the critical relationship between arousal levels and athletic performance. They explore the Inverted U Hypothesis, which suggests there's an optimal level of arousal for peak performance, and share personal stories and expert insights on managing anxiety and excitement in both endurance and team sports. The conversation covers practical strategies such as mental rehearsal, breathing techniques, and maintaining routines to help athletes stay calm and focused. Listeners are encouraged to embrace stress as a source of energy and to cultivate mindfulness for better race-day execution.

Key Episode Takeaways:

• The Inverted U Hypothesis explains that moderate arousal leads to optimal performance, while too much or too little can hinder it.
• Personal anecdotes highlight the importance of managing anxiety and excitement in sports.
• Practical strategies to manage arousal include mental rehearsal, breathing techniques, and maintaining consistent routines.
• Embrace stress and nervousness as they can provide extra energy and focus.
• Use mindfulness and visualization to prepare mentally for race day challenges.
• Environmental factors, like crowd noise and race conditions, can impact arousal levels and should be managed thoughtfully.
• Gratitude and a positive mindset contribute to a successful performance.

• Kelly McGonigal, Joy of Movement
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.