Pre-Race Body Scan

Feel your weight through both feet. Notice the ground holding you up.

Move your attention up through your calves, knees and thighs. Notice any tightness without trying to fix it.

Breathe slowly into your belly. Let each exhale be a little longer than the inhale.

Notice your shoulders, jaw and hands, and let them soften on each exhale.

Choose one word for the race, like steady, strong or enjoy, and repeat it to yourself.