How To Deal With Pressure In Running - The Running Channel

Aug 13, 2025

This is a quick summary of “How To Deal With Pressure In Running” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the tips and workout today. Be sure to check out the full video for all the details.

Key Points

Mental pressure is normal – acknowledge the ups‑and‑downs in how you feel about a race; it’s a sign you care, not a flaw.
80/20 rule: aim for ~80% easy (aerobic) training and ~20% faster (anaerobic) work each week.
Aerobic vs. anaerobic zones: easy runs should stay fully aerobic; race‑pace work will dip into the anaerobic zone briefly.
Pre‑race routine: write down worries, add rational counter‑points, cross each item off, and add a list of positive reasons. Keep the paper in your race bag.
Night‑before strategy: write your worries, rationalise them, and create a short “confidence sheet” to read before the start.
Use your watch: let it track intervals so you stay honest; remember you can undo laps on Garmin.

Workout Example – “Descending Intervals” (all distances in meters; run each segment at a hard‑but‑controlled pace, with short jog recoveries):

2000 m
1600 m
1200 m
1000 m
800 m
400 m

Tip: Set the intervals on your watch, start each segment, and let the watch auto‑lap. Use the watch’s “undo lap” button if you mis‑tap.

Practical Tips

Write a pre‑race note: list worries, add a rational response, cross each off, and list 5‑10 reasons you’ll run well. Fold it and place it in your race bag.
Night before: turn off lights, write your note, then turn off lights and try to sleep. If thoughts keep you up, re‑read your note.
Use a simple cue (e.g., snapping an elastic band on your wrist) to bring your focus back when anxiety spikes.
For evening races, do a shake‑out run earlier in the day (2‑3 km) to keep the body from winding down.
Keep training balanced: most weeks easy aerobic runs, occasional interval or tempo sessions to simulate race pace.

Give these mental tricks and the descending interval workout a try on your next run. You can easily tweak the paces in the Pacing app to match your own speed. Happy running!