No one steps up to the starting line without a little anxiety, even seasoned runners who have participated in dozens of races. Therefore, runners shouldn't avoid fear, but acknowledge it and turn it into motivation to surpass themselves. Here are 7 common fears and ways to boost your confidence before race time.

Lack of confidence due to insufficient training

The feeling of not being ready is common among both professional athletes and beginners. Running isn't like a theoretical exam, and you can't cram at the last minute. Trust in the training process you've undertaken, especially the taper phase – reducing training load 1-2 weeks before the race to allow the body to recover. Building a training schedule backward from race day will help you control your progress and reduce anxiety. If you're still hesitant, look back at your training log; you're certainly more prepared than you think.

Fear of finishing last or not finishing at all

The pressure of achieving a certain time or ranking can make many runners worry about being "left behind." In reality, many people choose to combine running and walking, especially in long distances or uphill sections. Don't pressure yourself to keep up with others' pace. Start slowly and gradually increase your speed, maintaining a rhythm that suits your abilities. Choosing the right starting group based on your capabilities will also help you avoid being "swept away" by faster running groups, conserving energy for the final kilometers.

Runners in groups are easily encouraged when they feel discouraged. Photo: VM

Runners in groups are easily encouraged when they feel discouraged. Photo: VM

Anxiety about lack of race experience

First-time racers often struggle with procedures like collecting race kits, checking baggage, finding the starting area, and so on. Proactively seek advice from friends, join running communities, or ask the organizers directly. Typically, major races, like VnExpress Marathon (VM) Da Nang, provide detailed instructions on their website and fanpage. If possible, visit the expo before race day to experience the atmosphere, familiarize yourself with the procedures, and reduce race-day stress.

Fear of being watched or judged while running

Feeling "self-conscious" when appearing in front of a crowd is very natural, especially for new runners. But remember, almost everyone has experienced this feeling. Most spectators offer encouragement, while veteran runners empathize with newcomers. Wear comfortable clothing, choose appropriate gear (women should opt for specialized sports bras), and remember: be yourself on the course.

Fear of eating the wrong foods and getting a stomach ache

Many runners worry about stomach issues before a race due to improper eating. The rule of thumb is to have your main meal about 24 hours before the race, choosing easily digestible foods and avoiding anything unfamiliar. Pre-race snacks should be consumed at least 2 hours beforehand. Replenishing fluids and electrolytes before, during, and after the run helps maintain physical strength and limits cramps and dizziness.

Concern about age being unsuitable for running

Many older runners regularly complete long distances; some even start running after 50 and continue into their 70s and 80s. Most races have separate age groups, creating fair opportunities for everyone. As long as you manage your health, train regularly, and have no serious underlying medical conditions, you can conquer the finish line at any age.

A male runner in the 21km race at VnExpress Marathon Quy Nhon 2025. Photo: VM

A male runner in the 21km race at VnExpress Marathon Quy Nhon 2025. Photo: VM

Haunted by past failures, fear of not meeting expectations

Not every race goes as smoothly as expected. Sometimes, just finishing is a victory. Prepare multiple scenarios to flexibly adjust your goals if you encounter problems like muscle pain or bad weather. Even if you have to abandon your personal best plan for "plan B," remember that overcoming yourself and completing the race is the most important thing.

Lan Anh (according to Run Forr Good, 2XU)

VM Da Nang's rotating bridge medal creates a buzz in the community

Da Nang Runners participate in VnExpress Marathon with a force of 2,000 people

VM Da Nang changes 42km finish line, starts at 2:30 h