Q:  I always get nervous before races, and it affects my performance. How can I relax more in order to run better?    --F.G., Bethesda, Md.

A:  To keep yourself from getting too intense before a race, try meditating on a pleasant experience.  You can do this during your warmup and in the final minutes right before your race.  What I do is find a quiet spot and lie down.  I'll visualize an enjoyable scene from my past that makes me feel good--maybe a family gathering or a favorite vacation site.  I get all the wonderful images in my mind and let those thoughts take over.

I have my race strategy clear in my mind, so I'm not ignoring my event.  But to make sure I don't get too nervous about the outcome, I meditate and think good, happy thoughts.  This also reminds me that there's more to life than running, and that takes some of the fear away.  We sometimes put too much stake in how every race turns out.

I start meditating about an hour before the race and begin the visualization process while jogging during my warmup.  I tap into my body, so it's a complete mind-body approach.  First, I calm my mind, then I check to see if my body is relaxed as well.  I check on my arms and shoulders, making sure I achieve a state of relaxation that will enable me to run my best.  Once the race gets under way, I continue to monitor my body's signals to remain at ease.  You can't run very well if you're "tight."