The 2024 Olympics were full of electrifying moments, with Australia showcasing some absolutely amazing achievements. My personal favourite was watching our two marathon runners, Genevieve Gregson and Jessica Stenson, cross that finish line in Paris and embrace each other. It just showcases the running community so beautifully in that moment.
But I came here today to highlight one thing that caught my eye in each running event, and that was what is typically referred to as the “runner’s wave.” As each athlete lined up at the start line, they performed their own unique ritual—a kiss to the sky, a wave to the crowd, or a quick set of gestures that seemed almost like a personal 'blue steel' signature move. Watching them, it became clear that these weren’t just random actions; they were intentional, possibly deeply personal, and designed to do something more than just entertain the audience.
These moves are more than just a show for the cameras—they’re a way for these athletes to channel nervous energy into confidence, focus, and readiness. Because, yes, Olympic Athletes do feel nerves. In the high-pressure world of Olympic competition, having a pre-race routine may seem like a small thing, but the mental benefits make all the difference.
But, the point of this blog, is that you don’t need to be an Olympian to benefit from a ritual like this. Whether you’re gearing up for a 5K, a marathon, or just your daily run, finding your own signature move can help you get in the zone! Let's dive in.
The Psychology Behind Running Rituals
So, why do these elite runners perform these signature moves? Although it may have started for fun, the answer actually lies in the psychology of anchoring or centering. These rituals help athletes manage their nerves by providing a sense of control and familiarity in what can be an overwhelming environment. Each wave, kiss, or gesture acts as a mental reset button, helping them to push away distractions and hone in on their goal: the race ahead.
In fact, many top athletes across various sports use pre-performance routines to get their minds and bodies ready. Tennis star Rafael Nadal meticulously places his water bottles in a specific arrangement during every match, aligning them with the labels facing the same direction. In the chaos of a match, this small act gives him a sense of order and routine, helping to calm his mind and maintain focus. Such rituals can reduce anxiety, boost confidence, and create a state of flow—where the athlete feels completely immersed in the activity. By repeating the same set of actions before every competition, they build a sense of consistency, making the unpredictable nature of sport just a little more predictable.
Creating Your Own Pre-Run Ritual
You don’t have to be at the Olympic level to benefit from a pre-run ritual. Whether you’re a beginner or a seasoned runner, developing your own routine can help you harness nervous energy, focus your mind, and step into your run with confidence.
Here’s how you can create your own signature move:
Reflect on What Calms You: Think about what makes you feel grounded. Is it a deep breath? A certain stretch? Maybe a specific phrase you like to repeat to yourself? Start incorporating these into your pre-run routine.
Make it Personal: Your ritual should be something that resonates with you. It could be as simple as tying your shoelaces in a certain way or sending a meaningful message to to the clouds for a loved one who has passed. The key is that it feels natural and meaningful to you.
Practice Consistently: Just like the Olympians, the effectiveness of your ritual comes from repetition. Use it before every run, even your training runs, to build a sense of familiarity and control.
Stay Flexible: While consistency is key, it’s also important to adapt your ritual if something isn’t working. Over time, you may find certain actions or thoughts that resonate more deeply with you—don’t be afraid to evolve your routine.
Embrace Your Signature Move
Whether it’s a wave, a breath, or a small gesture, your pre-run ritual is your personal anchor, helping you transition from your everyday life to your running mindset. Just like the Olympic athletes, you can use your signature move to channel nervous energy, boost your confidence, and prepare yourself mentally and physically for the run ahead.
At Tight Knit Wellbeing, I believe that running isn’t just about the physical effort; it’s about the mental journey too. So next time you lace up your shoes, take a moment to find your own “runner’s wave.” Who knows, it might just be the key to unlocking your best run yet.
Comentários