A running friend made a classic first’s timer racing mistake in her marathon last year. She felt so good during her first mile, that she dropped her pace to about 30 seconds faster per mile than her goal pace. The wheels started to come off around mile 14, when she slowed down by about a minute, then two minutes, per mile. Any time she had “put in the bank’” quickly evaporated.
Even the most experienced runners can make racing mistakes. Here’s how to avoid some of the more common ones, regardless of what race distance you’re running.
Racing Mistake #1: Trying something new on race day
One of the golden rules of racing is, “Nothing new on race day.” Race day is not the time to experiment with new running shoes, clothing, gear, or nutrition. If you’ve never run in them before, you don’t know if those new running shorts will ride up or your new sports bra will cause chafing.
How to Avoid It: Stick with your tried-and-true favorites that you know won’t cause problems. That means you need to try out all clothes for all different types of weather during your training.
If you’re training for a warm weather race during cold weather, make sure you do some treadmill runs in shorts and short sleeves or tanks, so you’ll have a warm weather race outfit that you’ve tested.
You also shouldn’t be trying out any new foods for dinner the night before and breakfast the morning of the race. Eat foods that you’ve had during training, so you won’t have any surprise reactions that send you to the porta-potty during the race.
Racing Mistake #2: Skipping breakfast or eating too much
Whatever distance you’re running, you should never race on a completely empty stomach. Your body burns through your pre-race meal calories first, so if you don’t eat anything, it starts tapping in your stored energy.
And if you burn through all that stored energy too early, you could end up crashing and burning quickly. It’s also pretty annoying and distracting when your stomach starts growling in the middle of a race.
But you also shouldn’t stuff yourself or eat immediately before running because that may lead to side stiches or stops in the porta-potties due to gastrointestinal distress.
How to Avoid It: Eat a meal at least an hour before the race so your body has some energy to burn before it starts using its reserves. Choose something high in carbohydrates and lower in fat, fiber and protein. You should eat something that’s high in carbohydrates and lower in fat, fiber, and protein.
Some examples of good pre-race fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods to avoid, again, avoid numerous stops along the race course.
Racing Mistake #3: Going out too fast
Some runners make the mistake of really pushing the pace in the beginning. They feel great during the first third of the race, but they gradually start running out of steam as they get closer to the finish.
How to Avoid It: Get in the correct starting position so you’re not pressured to keep up with faster runners. Run your first mile at a comfortable pace and check your time at the mile marker.
If you’re ahead of your goal pace, slow down. Stick to your race plan, and keep reminding yourself that some runners passing you are starting way too fast. You’ll see them again on your way to the finish line.
Racing Mistake #4: Overdressing
Some runners dress for the conditions at the start of the race, only to be sweaty and uncomfortable a mile into the race.
How to avoid it: Even if it’s chilly at the 5K start, you’re going to warm up a lot, so don’t bundle up. If you’re warm and comfortable when you first start, you’re going to start sweating very early in your run.
It’s better to be a little chilly for the first few minutes of the race, then hot and uncomfortable for the majority of it. A good rule of thumb: Dress as if it’s 20 degrees warmer outside than it really is.
If you’re doing a marathon or other big race that involves prolonged waiting at the start, you could always wear a throwaway shirt (that you can toss right at the start to volunteers collecting donations for charity) or a garbage bag with head and arm holes to keep you warm while you’re waiting.
Racing Mistake #5: Skipping water stops to save time
Some racers assume they don’t need water or they just don’t want to get caught-up in the chaos at the water stops.
How to avoid it: All races should have at least one water stop, where volunteers hand out cups of water to race participants. Even if you’re running a short distance race such as a 5K, drinking some water during the race will help you prevent becoming dehydrated, which will improve your performance. You may not feel like you’re hot or sweaty at all, but you’re still losing fluids and you need to replace them.
Don’t make the incorrect assumption that you’ll get a cramp from drinking any amount of water. That’s simply not true. If you’re feeling thirsty, take a water cup and take small sips (don’t gulp). It only takes a few seconds, so don’t worry about losing time.
Also see:
Learn from My Running Mistakes
Running Etiquette Rules for Racing
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
