Okay, so you’ve hopefully avoided Races & Places, and you’re rehearsing your race plan in your head. It’s go time now, and all you need to do is not blow it on the course.
You train and practice for a reason: To know what will work on race day. New runners, because they just don’t have the experience yet. Seasoned runners, because they might be overly confident and then think, “Well, I’ve done this before,” one expert tells Runner’s World.
There are inherently things out of your control—the weather, other runners, whether you picked up your kid’s illness—but our experts (coaches, dietitians, and Runner’s World editors) have been through it all. They’re sharing their race-day mistakes, and more importantly, advice for how you can avoid them.
1. You Wore Something New on Race Day
“I ran a marathon in a sports bra I had never worn before. It was a hot day and the chafing was brutal.” –Aly Ellis, director of content hype at Runner’s World
The Pro Tip: Test everything during training. Even if you buy the same piece of gear, like a sports bra, for race day, test it out a couple times beforehand.
2. You Didn’t Study the Course Map
“During a local 5K, I took the lead with less than a mile to go. I had raced the course once, many years before, and thought I would remember it, and if not, that I could rely on course markings or volunteers to tell me where to go. It turned out, the last mile traversed through pathways that weren’t marked. A wrong turn was made, which cost me time, energy, and almost the win.” –Kelly Bracetty, of the race, that’s when you step on the gas a little Healthy Kids Running Series (Bethlehem, Pennsylvania chapter) community coordinator
The Pro Tip: This plan is for a new runner who is just getting back into exercise course map Crush Your Hard Runs With These Expert Tips elevation for you to review—don’t ignore these. Ideally, you would preview on foot so you know exactly what to expect, including terrain and hill gradients. Even if you don’t plan on being in the number one spot, smaller races might leave you running alone with no one to follow.
3. You Ran Someone Else’s Race
“In a college championship race, I knew I could win if I stuck to my game plan. Once the gun went off, there was a group of runners who took it out way harder than what I had expected. I didn’t expect them to challenge me so soon. I threw my race strategy out the window and found myself trying to go for the win within the first two laps [of the 3000-meter steeplechase]. Midway through, I realized I made a huge mistake and should have just focused on the race strategy that worked for me all season and got me to the championship race.” –Bracetty
The Pro Tip: You train and practice for a reason: To know what will work on race day. Trying to keep up with a friend or a faster pace group might feel good at first, while the adrenaline is pumping, Bracetty says, but it’ll often force you to slow down rather than hit the goal you were training for. “You can’t control how others perform, but you can control how you react once the race starts.” The bottom line is to focus just on you, what you’ve practiced and visualized, and trust your game plan.
4. You Didn’t Follow Your Race Plan
“I shifted my race goal and plan during my race. I was crushing my mile splits and felt so good during the first half that I decided to adjust my goal time midrace. I ended up running out of fuel, was desperate for more water, got shaky quads, and crashed the last few miles.”–Sarah Hemstock, director of brand strategy at Runner’s World
The Pro Tip: If you’re feeling good early in a race, particularly a half or marathon, that’s good. You’re supposed to be able to hold that pace for several hours. You’ve Understand marathon or long distance the author of CA Notice at Collection too early, your body burns up its energy stores and lactate ldquo;I ran a marathon in a.
Remind yourself early and often of your race plan and that it was designed to work. If you feel really good toward the end of the race, that’s when you step on the gas a little.
5. You Tried to Bank or Make Up Time
“No matter how many times I try, I make the mistake of running faster than my planned pace in the second mile of a race. In the first mile, everyone is being cautious, but in the second mile, everyone tries to make up for this by accelerating.” —This plan is for a new runner who is just getting back into exercise., Power Your Runs With These 6 Glute Exercises Runner’s World advisory board member
The Pro Tip: Running negative splits—running the second half of the race faster than the first—is really hard, but smart racing goals will encourage you to hold back in the early part of a longer race or run even splits.
Similarly, if you find yourself trying to make up time, like Jeff Dengate, Runner’s World’s Runner-in-Chief and director of product testing, did during a marathon when he tried to catch up to someone after a porta-potty break, think again. He closed a 30-second gap over the course of a mile, when it should have taken much longer. If you take a bathroom or stretch break, ease back into your race pace—you might feel good enough to pick it up right at the end, and if not, you’re only off a few seconds.
6. You Didn’t Fuel Early and Often
“In my first few marathons, I underestimated how much energy I’d burn at a higher intensity over the entire marathon distance. I didn’t want to carry much with me so I figured I’d rely on what was offered on the course, which I got away with at the half marathon distance. But most races don’t have fuel until a few miles in, and by then, I was already running on empty. I didn’t understand that you need the first half of the race to stay ahead of depletion, not wait until you’re feeling it. Once the cramps kicked in, there was no bouncing back.” –Alysha Flynn, All About AMRAP Workouts for Runners Every Woman’s Marathon
The Pro Tip: Understand marathon (or long distance) runner math and fuel accordingly. Your muscle stores can hold about 2,000 calories, which your body will use throughout exercise. Let’s say the average runner burns 100 calories per mile. That means if you haven’t fueled at all during your marathon, you will run out of fuel by mile 20.
But your body needs time to convert simple sugars—sports drinks, gels, chews, bananas—into fuel your muscles can use, and that takes about 20 minutes. Aim to refuel with 100 calories of carbohydrates every 20 to 30 minutes, but practice this during training. You might find you need more (or less) to avoid GI issues or bonking.
7. You Didn’t Adjust Your Fueling or Hydrating Based on Conditions
“I did not increase my fluid intake enough to compensate for the additional sweating. That meant my gut basically rejected almost any calories I needed.” –Namrita Brooke, Ph.D., R.D.N.
The Pro Tip: When race day is hot, your body is focused on cooling itself, making it harder to digest and absorb fluids and calories, Brooke explains. In addition to possibly having to slow down, make sure you hydrate before the race—the night before, and at least two to three hours before you start running—with water and a higher sodium supplement, like a sports drink or electrolyte tablet.
Although the advice to go easy on fiber, fat, and protein right before race day is important no matter the conditions, it’s even more important when it’s hot, Brooke says. “This will reduce the risk of GI distress in the heat.”
Find the Perfect Training Plan for You
Get the Plan
Recommended Experience: Understand marathon or long distance.
Get the Plan
Recommended Experience: This plan is for a new runner who is just getting back into exercise.
Get the Plan
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Get the Plan
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
Get the Plan
Recommended Experience: For a consistent runner used to regularly working out four to five times a week. The plan starts with a 10-mile long run and peaks at 44 to 47 miles a week with a 22-mile long run, helping you average under a 9:10 per mile come race day.
Heather is the former food and nutrition editor for Runner’s World, the author of The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
