THE SOLUTION: The days leading up to your event, devise a plan and rehearse it. Turn it into a mantra you can repeat during the race, such as Start slow, finish strong. Set goals that reflect your own performance (running even splits) rather than goals that are dependent on others. "Focusing on what's going on around you won't always lead to a better performance," Dougherty says. "Running your own best race is often more satisfying."
More: When Do I Run at Race Pace?
THE SIGN: On a "casual" group run, you obsess over everyone's pace.
THE SOLUTION: "A competitive attitude can backfire and make running stressful—not enjoyable," says Jennifer Carter, Ph.D., a sports psychologist in Columbus, Ohio. Make a list of the things you love about running to remind you why you're out there. Sign up for a fun run or volunteer to lead a pace group.
More: Party at Your Pace
COMPETITIVE SLACKER
THE SIGN: You perform better on training runs than in races.
THE SOLUTION: You're not afraid of pushing yourself (you do it in training), so Taylor says you're probably feeling insecure under the race-day spotlight. Before your race, remind yourself of the successes you've had during training. Ask a running buddy to do this with you—hearing this from someone else might be convincing. Try the mantra Why not me? to remind yourself that you have a right to race well.
More: 5 Easy Ways to Run Better on Race Day
THE SIGN: Your running routine is too routine.
THE SOLUTION: Mixing things up—adding a speed session, varying your route—can have physical and psychological benefits, Hamilton says. "Moving outside your comfort zone can help you make gains in speed and stamina. That can increase motivation and confidence, and make running feel fun again."
More: Tempo Runs Can Spice Up Your Running Routine
THE SIGN: You avoid challenges like group speed workouts and races.
THE SOLUTION: "Some runners shy away from competitive situations because they're afraid it will make running stressful," Taylor says. "Or they back away from setting goals because they fear failure." Ease in by setting small, easily achievable goals that aren't overly daunting, like finishing your first marathon feeling strong, rather than setting a time goal. "By pushing yourself a little at a time," Dougherty says, "you'll gain the confidence to set larger goals."