Managing the Mental Game Before Race Day

As race weekend approaches, your training plan may be tapering—but mentally, the pressure can start to mount. Whether you’re preparing for your first 10K, chasing a personal best in the 10 Mile, or lining up for your next marathon, the final weeks before a big event like the Medtronic Twin Cities Marathon Weekend often bring a wave of nerves, doubts, and restlessness.

The mental work of running doesn't stop when the mileage drops. In fact, it may intensify.  Here are a few key strategies to keep your mindset strong in the final stretch:

Your Nerves are Normal

Feeling anxious before a big goal is not only common—it's human. Your body and brain have invested weeks, even months, into training. Now, with race day near, it’s natural to worry: Did I train enough? What if I fail? What if something goes wrong?

Let yourself acknowledge those thoughts without judgment. Remember: anxiety often peaks when we care deeply. It’s not a sign of weakness—it’s a sign you’re invested.

Stick to Your Mental Routine, Just Like Your Physical One

Just as you’ve followed a structured training plan, now is the time to lean into a mental taper:

• Practice visualization: Picture yourself running strong through key points on the course, especially the final mile or challenging hills like Summit Avenue.

• Stay focused on the present: Rather than spiraling into what-ifs, bring your attention to today. A walk, a quiet moment, or even a deep breath can reconnect you to the now.

• Use mantras or affirmations: Short phrases like “I am ready” or “Strong body, calm mind” can ground you during taper-week jitters.

Legendary ultramarathon runner, Hopkins, MN native and Best of the Midwest participant in this year’s Medtronic Twin Cities Marathon, Courtney Dauwalter’s famous mantra is, “You’re fine.  This is fine.  Everything is fine.  Keep moving!” 

Beware of Taper-Time Traps

The taper period can be deceptive. With fewer miles and more rest, many runners may feel sluggish, irritable, overly self-critical or worry they’re losing fitness.

This is a mental trap. You’re not falling behind—you’re recovering. Your body is rebuilding stronger, and your mind needs to trust the process. When these thoughts arise, meet them with curiosity, not panic.

Anchor Yourself in Purpose

When anxiety takes over, remind yourself why you signed up in the first place. Whether you're running for a loved one, a personal challenge, a PR, or the joy of the community—reconnect with that intention.

Writing it down, sharing it with someone, or even repeating it quietly to yourself at the start line can bring you back to center.

Embrace the Community

One of the greatest strengths of the Medtronic Twin Cities Marathon Weekend is the incredible energy and support of the running community. From volunteers and spectators to fellow runners, you are not alone.

Reach out. Talk to others. Share your nerves and your excitement. 

Final Thought

Running a race is about so much more than pace or place. It's about inner strength, connection, and discovering what you're capable of when things get hard.

You’ve done the work. Now let your mind catch up with your body.

This article originally appeared in the TCM's weekly e-newsletter, The Connection. Subscribe to the Connection here.

---

Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. You can contact Katie about her private therapy practice at [email protected] .