Hey, fellow runners! Welcome back to my blog.

Maybe you perform well under pressure. Most of us will to some extent, but as runners, we often put a lot of pressure on ourselves to perform. This self-imposed pressure usually inhibits performance rather than enhancing it. Oftentimes, this pressure is not even on race day, but on a typical workout day.

Here are 5 key ways to take the pressure off in racing and training to help you enjoy running more and get better results:

1. Go Back to Effort-Based Training

We LOVE effort-based training! Whether you’re brand new to workouts or a seasoned veteran, running on effort will often produce the best results and help your fitness progress more naturally.

• Early Season: If you’re just getting back to workouts after a break or injury, giving yourself a time goal for intervals is unnecessary and unproductive. Focus on your effort instead. Work hard and get a good workout at whatever pace it needs to be.
• Peak Training: Later in the season, you might be able to nail some paces, but there are times when you just need a break from trying to hit splits. Mix in a fartlek on effort to let your mind be at ease before taking on another big workout with set goals.

2. Race More Often

Big races are FUN! But the start line can be overwhelming, and race day nerves can become detrimental. The easiest way to learn to handle those nerves is to step up to more start lines.

• Practice Racing: Jump into some smaller races where you’ll naturally feel less pressure to perform. This will help you learn to handle pressure better and feel less pressure overall when you step up to the start line.

3. Have Realistic Expectations

Unrealistic expectations create unnecessary pressure on your performance. Whether you’re training or racing, having realistic expectations of yourself will relieve you of self-imposed pressure.

• Set Achievable Goals: Expecting yourself to run 4 1-mile PRs in a 4 x 1 mile workout is self-sabotage. Align your expectations with your current training and fitness levels.

4. Remember the Purpose of a Workout

Workouts are for building fitness, not proving it. Too often, athletes try to prove how fit they are in a workout. No one is fit ALL THE TIME. It’s okay to not be in your best fitness—that’s what the workout is for!

• Focus on Building Fitness: The paces and splits don’t matter. You haven’t tapered for this workout. It’s not performance day—it’s fitness building day. Go out there and BUILD some fitness.

5. Try Something New

You’ll never be very good at something the first time you try it. Trying something new is setting yourself up for failure, which takes away the pressure to be perfect.

• Change Things Up: Do a different type of workout than you’re used to or just a workout that you’ve never done. Eliminate comparison to eliminate pressure.

Conclusion

Taking the pressure off yourself in training and racing can help you enjoy running more and achieve better results. By focusing on effort-based training, racing more often, setting realistic expectations, remembering the purpose of workouts, and trying something new, you can reduce self-imposed pressure and enhance your performance.

👟 Ready to take your running to the next level? Check out my personalized coaching services.

Together, we can achieve your running goals and unlock your full potential!

See you in the next post,

Ely