If you are autistic, you might experience additional challenges when taking on a charity running event. The events can be noisy and busy, and you might be unsure what to expect.
There are several things you can do ahead of, during, and after a running event to help you feel calmer and in control. That's why we’ve put together tips for getting through a race day if you are autistic (or neurodivergent in another way.
1. Familiarise yourself with the route
If uncertainty makes you feel anxious, consider visiting your challenge event route in advance. If this isn’t possible, familiarise yourself with the location by using Streetview or looking at previous event photos.
Walk or visit parts of the route in advance if possible. Knowing where you’re going helps reduce anxiety."
Victoria, mum to Paudie
2. Find ways to regulate yourself
Think about techniques to keep you regulated along the way, such as mindful breathing, grounding, body scanning, or stimming.”
Kerry, AuDHD coach and proud mom in a neurospicy family
Consider finding techniques to help you feel calm and regulated. It could be as simple as shaking out that anxious energy or taking slow, deep breaths. Everyone is different, so learn what works best for you.
3. Think about your sensory needs
Noise-cancelling headphones. Be aware that people might touch you, stand too close to you and brush against you at the start line. But try to stay calm as they will space out after the race starts.”
Fern B, autistic adult
Think about what sensory inputs might challenge you: crowds, noise, smells, vibrations, temperature. Identify places on the route likely to be noisy and plan ways to mitigate, by using things like earplugs or ear defenders, sunglasses, hat.”
Victoria, mum to Paudie
In addition, you might want to think about your sensory needs after the event. For example, adding your comfiest hoodie, and your softest socks and sliders to your race kit, so you can take off your sweaty trainers as soon as possible.
4. Tips for mindset and motivation
When things get hard, think why you are doing the challenge, and what will help you stay motivated.
Find your zone, focus on the challenge and imagine the satisfaction you'll have at the end of the day
Alex, long-term autistica supporter
Knowing that I am doing something amazing to help people like my children will keep me going.
Sarah, mum to two autistic teenagers
All of us running for Autistica are a team trying to achieve great things for a hugely important cause.
Alex, 46, Essex-born living in Canada.
5. Plan what you would like to do after you finish
Plan your decompression time immediately afterwards, as the finish may feel overwhelming.”
Kerry, AuDHD coach and proud mom in a neurospicy family
After you finish your running event, you might find yourself in a noisy, overwhelming space. There might be lots of people cheering or standing around. Plan what might help you in that environment.
6. Know that people are supporting you, so you can focus on your challenge
Relax, keep a calm head. There are plenty of people to help and support you every step on race day.”
Andy, autistic adult
My best advice to get through a race day: breathe. I can't do anymore training, the organisation has hopefully been excellent, all that's left is to go. Those final moments to check in with my breath and my body are essential.
Jimi Love
Whether it’s your sponsors, the Autistica team, event organisers, or stewards, there are plenty of people who want to see you have a happy and successful event. And know people are cheering you on every step of the way.
By the time the big day comes, you’ll have completed your training, and made some excellent progress with your fundraising. By then, you’ve done most of the hard work and all the preparation. Once you start, all you have to do is put one foot in front of the other until you reach the finish line. Good luck! You’ve got this!
These tips come from our 2026 marathon runners. Thank you to everyone who shared a tip, and for being part of #TeamAutistica.