Your mental preparation should begin during your training program, long before the race. You must have confidence in yourself and your ability to perform. Train hard and try to minimize future problems. For example, if you have an injury, work with a doctor or trainer to deal with it as soon as possible. The goal is to handle potential problems as early as possible so they don't affect you mentally on the day of the race.
Before the Race
As the race draws near, it's imperative that you shift your focus from dealing with potential problems to optimistic thoughts. Although every runner has concerns about performance issues or injuries, if you've engaged in a rigorous, disciplined training program, you have done your best to prepare for the race. Now is the time to shore up your confidence. Visualize yourself winning the race. If negative thoughts occur, quickly push them away.
Race Day
As you stand on the track waiting to take your starting position on the sprinter's blocks, visualize yourself getting a good start. Block out all other thoughts, including your long-term strategy for winning the race. Focus solely on what you need to do to launch yourself from the sprinter's blocks. It's natural to worry about the behavior of others and whether they will get a better start than you. As hard as it is, you must block out these thoughts. There's nothing you can do to change the behavior of others. Concentrate on what you need to do.
On the Sprinter's Blocks
Sprinter's blocks are standardized pieces of equipment that support the runner's feet during a crouch start. Once you are in starting position on the sprinter's blocks, imagine the sound of the starting gun and how you will react. Keep this thought foremost in your mind. The goal is to allow your brain to react instantly to the gun. If you've practiced enough, your body will take over and perform automatically. Have confidence in your preparation and think of nothing but how you will explode powerfully from the sprinter's blocks the instant you hear the gun.
During the Race
After the start of the race, turn your thoughts to your overall strategy. For example, focus on achieving the proper form you learned during your training. Typically, this includes finding a steady running cadence, planting each step solidly to gain maximum traction and swinging your elbows fully to help you achieve proper momentum. If your training program has been rigorous and disciplined enough, you'll have the endurance and strength to win the race.
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