How To KILL FEAR Before You Race - Lee Grantham
Intro: This is a quick summary of How To KILL FEAR Before You Race from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the mental strategies today. Be sure to check out the full video for all the details.
Key Points:
- Recognize that you’re already “winning” by having committed to regular running and a training plan.
- Shift focus from uncontrollable race‑day worries to the things you can control: sleep, nutrition, pacing, and mindset.
- Use three practical tools: (1) “Control the controllables” – plan your pre‑race routine and eliminate unknowns; (2) Re‑frame nerves as excitement fuel; (3) Visualise the race as a celebration, not a threat.
Workout / Mental Exercise Example:
- Pre‑race routine (30 min) – 5 min light jog, 5 min dynamic warm‑up, 10 min steady‑state at your easy‑run pace, 5 min focused breathing, 5 min positive visualization of crossing the finish line.
- During the race, when you hit the “hard part” (the third quarter), pause mentally, note your effort level, and remind yourself you’ve already completed the hardest training miles – dig in with confidence.
Closing Note: Try these mindset tricks on your next race or even a long run and feel free to customize the timing or paces in the Pacing app to match your own training. You’ve got the discipline – now let it shine on race day!
References
- How To KILL FEAR Before You Race - YouTube (YouTube Video)
Workout - The Confidence Builder
- 10min @ 7'00''/km
- 10min @ 6'00''/km
- 10min rest
- 5min @ 7'00''/km
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