Race-day anxiety? Here’s how to prepare for your run, Hyderabad

Pre-race anxiety is one of the most common experiences for runners. Even professional runners experience it and have to learn to deal with anxiety. Many runners think they need to get rid of it completely to be calm and focused on race day. What many of them don’t realise is that anxiety isn’t necessarily a bad thing, it’s natural, and there are ways to use it to improve performance.

Control what you can

Instead of overwhelming yourself by thinking about your run day and its preparation, break down the days into small, structured tasks.


Prepare the logistics

• Organize your gear kit: Lay your run day outfit- your tested shoes, socks, shorts/tights, top, sports bra/underwear, and cap or visor in it.
• Confirm transportation: Verify your drive time, public transit schedule, or shuttle bus pick-up location. Locate designated parking lots, road closures, or spectator meeting points in advance.
• Map the venue layout: Note where the bag drop, restrooms, starting corrals, and wave start times are located.
• Pack a post-kit: Put a dry change of clothes, clean socks, slides/shoes, a towel, and wet wipes into your gear-check bag or car.

Also Read: Maximize your training: Proven strategies for enhancing endurance before your first half marathon run

Diet and meal preparation strategy

• Carb and fibre-rich meals: Reduce dietary fiber, heavy fats, and overly spicy or greasy foods 1 to 2 days out to avoid gastrointestinal (GI) distress on race morning. Take meals that are rich in carbohydrates and fibre.
• Maintain consistent hydration: Sip water and electrolyte solutions slowly throughout the day rather than chugging large amounts at once, which can cause bloating.
• Stick to the familiar: Never try a new meal, energy gel, or supplement on race day or right before. Stick strictly to foods your body has already known and used during training.

Also Read: Beyond age, beyond gender: Who is the Indian runner today?

Pre-workout before run

• Light shakeout run: Complete an easy 15-to-20-minute jog. In the morning, it will help to loosen your legs, flush out stiffness, and stimulate blood flow.
• Mobility stretch: Perform gently controlled movements (such as leg swings, high knees, and ankle rolls) instead of deep static stretching.
• Rest your feet: Limit standing and walking around the venue and spending long hours on your feet before the race.
• Timing the warm-up: Begin your physical warm-up roughly 25 to 30 minutes before your start time so your muscles are warm without dropping your energy level. Don’t be hard on yourself. Take it easy.

Will you be at the starting line?

Hyderabad will meet the ambition of runners on Sunday, 25 October 2026, at the Times Internet Half Marathon: Hyderabad Edition. The marathon series brings runners together across Hyderabad, Bengaluru, Mumbai and Delhi, with 3K, 5K, 10K and 21K categories. The choice allows participants to consider a distance that suits their current level and the experience they want from race day.

Become part of something bigger than an individual fitness goal and step outside the familiar routine. Convert a normal Sunday morning into a personal milestone.

Register Now!