Fix These 3 Common Running Mistakes Before Your Next Race

Race day is approaching, and you have been putting in the miles and following your training plan. However, even the most dedicated runners can sabotage their performance by making these three critical mistakes. By addressing these issues now, you can ensure your next race becomes a personal victory rather than a learning experience filled with regret.

Mistake 1: Ignoring Your Pacing Strategy

One of the biggest errors runners make is starting too fast or having no pacing plan at all. The excitement of race day combined with adrenaline often leads to runners going out significantly faster than their goal pace, only to crash and burn in the later miles.

Why This Happens

The race environment creates an intoxicating atmosphere. Crowds cheering, fellow runners surging ahead, and months of anticipation all contribute to poor pacing decisions. Many runners also overestimate their fitness level or set unrealistic time goals based on their best training runs rather than their average performance.

How to Fix Your Pacing

• Practice your goal race pace during training runs, not just easy runs or speed work
• Use a GPS watch or smartphone app to monitor your pace during the first few miles
• Write your target split times on your hand or race bib for easy reference
• Start conservatively and aim to negative split your race
• Train with a metronome or cadence app to develop internal rhythm

The key is developing an internal sense of your goal pace so you can maintain it even when emotions run high. Remember, every second you go out too fast in the early miles will cost you multiple seconds later in the race.

Mistake 2: Experimenting with New Gear or Nutrition

Race day is not the time to try that new pair of running shoes, energy gel flavor, or hydration strategy you heard about from other runners. Yet countless runners make this mistake and pay the price with blisters, stomach issues, or worse.

The Risks of Race Day Experiments

Your body adapts to specific gear and nutrition over time. New shoes can cause hot spots and blisters. Unfamiliar energy gels or sports drinks can lead to gastrointestinal distress. Even something as simple as a different shirt fabric can cause chafing over race distances.

Establish Your Race Day Protocol

1. Test all gear during long training runs that simulate race conditions
2. Stick with familiar nutrition products that your stomach tolerates well
3. Wear shoes with at least 50 miles on them to ensure proper break-in
4. Apply body lubricant to all areas prone to chafing, even if they never bothered you in training
5. Lay out all your race gear the night before to avoid last-minute substitutions

Create a race day checklist that includes every item you will wear or consume. This removes decision-making pressure on race morning and ensures you stick with your proven strategies.

Mistake 3: Neglecting Recovery and Taper

Many runners struggle with the concept of tapering, feeling like they need to cram in extra miles or workouts right up until race day. This mistake can leave you tired and flat when it matters most, undermining months of solid preparation.

Understanding the Taper Process

Tapering means reducing your training volume while maintaining intensity in the weeks leading up to your race. This allows your body to recover from the accumulated fatigue of training while keeping your fitness sharp. The goal is to arrive at the start line feeling fresh and energetic.

Proper Taper and Recovery Strategy

• Reduce your weekly mileage by 20-25% in the three weeks before your race
• Maintain workout intensity but decrease volume and frequency
• Prioritize sleep, aiming for 7-9 hours per night during taper weeks
• Focus on hydration and proper nutrition rather than trying to lose weight
• Include gentle activities like walking, yoga, or easy swimming to stay loose
• Avoid trying new cross-training activities that might cause soreness

Trust the training you have already completed. The fitness gains from those final hard workouts take time to manifest, so cramming will only add fatigue without improving performance.

Putting It All Together

These three mistakes are entirely preventable with proper planning and discipline. Start addressing them now, regardless of how close your race is. Even making small improvements in pacing awareness, gear familiarity, and recovery practices can lead to significant performance gains.

Remember that successful racing is about executing a well-practiced plan rather than hoping for magic on race day. The runners who consistently perform their best are those who pay attention to these details during training and refuse to deviate from proven strategies when the pressure is on.

Your next race represents months of dedication and hard work. Do not let these common mistakes prevent you from achieving the performance you have earned through your training. Take control of your pacing, stick with familiar gear and nutrition, and trust your taper. Your future self will thank you when you cross that finish line with a smile instead of regret.