Picture the scene - a few months ago, you got that coveted spot for the big race of your dreams. You’ve been training ever since - up early, out late. You’ve made it to the gym for strength work, you’ve tracked every mile. Now it’s time to taper, but what’s this? Is that a niggle in your calf? A pain in your hip? A tickle in the throat? Uh oh… you might be coming down with a case of maranoia.
Maranoia: a mash-up of marathon and paranoia, describing the intense anxiety, irrational fears, and self-doubt runners experience during the final weeks of training. With your long runs done and time to spare, your brain starts to cycle through all the what ifs. What if you get sick? What if you're injured? What if your taper was too soon? Did you do enough?
Maranoia often stems from a fear of not performing as well as you want to. It’s quite normal to feel this way, and there's sadly no quick fix, but here are a few things you can do.
One: does this need a professional? Dull aches and tired muscles are generally not a serious concern (although this is where a massage can help). Sharp, persistent pain may need input from a sports physio though. I am here to help you assess when it’s time to take that step too.
Two: take a moment to look back. Compare your early runs with the ones at the end of your training cycle. Look how far you’ve come! Look how you’ve progressed! Your training will take you over the finish line.
Three: trust the taper. Some runners worry that they will lose fitness during their taper phase, but this is essential time to allow your body to make those final all-important adaptations. You have already put the work in, now you need to let your body rest and prepare. Resist the temptation for one last hard session. The training put the money in the bank - the taper is for earning the interest.
Four: make your plans. This is the time to check your kit, plan your route to the start, organise meeting up with friends and family before and after the race. Give your brain something else to work on. And control what you can - nutrition, hydration, rest. If you’re worried about catching a cold, maybe dig a facemask out and get the hand sanitiser back into use?
Five: remember you are not alone. Many runners feel this way before a race - I definitely do. It’s ok. It passes. Try and take a step back if you can, and laugh at how silly your brain is being.
Remember, you can always book a sports massage to feel great before your race, and to talk to someone who knows all about maranoia too! Just remember to send me a picture of your race bling after you go out there and smash it.
Author Hannah Tabram. Category Blog. First published Fri, 27 Feb 2026 14:05:31 +0000
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