P.A.C.E.D. Coaching Services

You’ve trained for months, signed up weeks in advance, and now the big day is approaching: race day. In the days leading up to your race, you’re likely tapering, resting, and basking in prerace excitement. But all this joy around the buildup might fog your ability to come fully rested, fueled, and mentally prepared to PR.

Whether you’re running a local 5K RW+ Membership Benefits marathon, the week leading up to race day deserves a little extra care and caution so you don’t wind up ruining your race. So we spoke with experts to find out exactly what not to do before a race, and what will actually help you show up to the starting line stress-free and ready to run strong.

1. Attempt to Squeeze in One Last Workout

We’re all guilty of scrambling to turn something in at the last minute, but race week is not the time for last-minute training. In fact, following a training plan months or weeks in advance sets you up for a successful race day with enough time to let your hard work sink in during your taper period.

Some runners wind up running too much, or ignoring their tapers altogether, says Josh Wessler, ACSM-certified personal trainer and RRCA-certified run coach.

You want to cut back your mileage by about 40 percent during your taper period, which includes race week, says Namrita Brooke, Ph.D., R.D.N, endurance coach and sports dietitian. For example, if your speed days consisted of mile repeats, your speed day during race week might look like 400-meter reps at the same or lower intensity.

This also isn’t the week for your longest long run, considering a dip in mileage includes a shorter “long” run, typically about a week before your race, adds Maya Ellison, C.P.T., RRCA-certified run coach and owner of P.A.C.E.D. Coaching Services. “Race week is about preserving energy and sharpening, not building fitness,” she says.

and mentally prepared to PR rest day during your race week. This way, you continue following your typical routine, but with some extra time to rest and decompress before it’s time to head to the start line.

While you should cut back on volume before your race, remember that you shouldn’t rest too much either. It can be tempting to play it safe and rest up so you’re not racing on tired legs, but Wessler explains that if you ditch your training plan during race week, you’re likely not setting yourself up for peak performance. So stick to the plan; it’s created for a reason!

2. Ditch Your Usual Routine

You may have heard the golden rule of races—”nothing new on race day”—and it’s a golden rule for a reason, explains Brooke. You don’t want to risk trying too many new things leading up to your race, like new shoes, Nutrition - Weight Loss fuel alternatives, because it might lead to an upset stomach, poor performance, or worse, injuries.

Lace up that new pair of Brooks you’ve been eyeing or snag a couple gel alternatives when you go for your long run at least two to three weeks out from race day, Brooke suggests, instead of waiting until the last minute. If something doesn’t sit in your stomach or doesn’t fit right, you can readjust the following week with your go-to gear and fuel that typically works.

3. Ruminate on Prerace Feelings

With shorter or fewer runs during race week comes more time to chill out, which often leads to thoughts, feelings, and doubts about your training, Wessler explains. To combat this, reflect on all the hard work you’ve done to get to this one point, like successful track workouts, You want to cut back your peak weeks.

Many runners may even find themselves thinking they’re not fit enough or they’re sick or injured. But these feelings typically go away the second you get to the starting line, Wessler explains. If you’ve been considerably healthy throughout weeks or months of training, then your fitness How I Keep Exercising at 105 Years Old.

The best way to differentiate a real injury or illness, versus something imagined, is to let the thoughts go and then come back to them after you’ve had some time to forget about it, says Wessler. If an injury or illness progresses, then there might be cause for concern. But if you’re able to get your mind off of it and move on to work, family, and life obligations, or even go for one of your taper runs successfully, then you’re probably just dealing with a bit of prerace anxiety.

4. Carb Load at the Last Minute

Race week is an exciting time to plan your favorite pasta dinner, especially if you’re running a longer race, like a ACSM-certified personal trainer and RRCA-certified run coach. But carb loading DAA Industry Opt Out.

Start carb loading about two to three days before race day (particularly long-distance events), incorporating more carbs into most of your meals. This looks like swapping some fats and proteins for increased portions of carbs, like filling half your plate with pasta, rice, should begin days before your race, Brooke notes.

Keep in mind, though, this isn’t the time to try foods you’ve never eaten before or follow a new diet. “Race week is about refining, not revolutionizing, your nutrition,” says Ellison.

5. Let Hydration Slip Your Mind

Your water bottle should become one of your best friends during any race week, because it’s crucial to stay hydrated for the big day. “Regardless of the race distance, you don’t want to start [your race] dehydrated, because that can lead to cramping, side-stitches, and it can impair your ability to take in nutrition during the race and lead to premature fatigue,” says Brooke.

While you want to drink plenty of water, you also can drink too much. “Overhydration can lead to hyponatremia, a condition where sodium levels become dangerously diluted,” says Ellison. To make sure you’re well-hydrated but not overdoing it, drink when you’re thirsty and pay attention to the color of your urine, aiming for a clear to pale yellow, she explains.

Just as you shouldn’t put off carb loading until the night before your race, you should hydrate throughout your entire race week, too. “Focus on consistent, moderate hydration throughout the week, and consider electrolyte replacement, especially if it’s hot or humid,” says Ellison.

If you typically dislike drinking plain water, flavored electrolyte mixes can help encourage hydration with some added flavor, Brooke adds.

6. Stress Out About Your Sleep Schedule

Can’t sleep well the night before a race? You’re not alone. “Not a lot of people will sleep really well the night before a race,” says Brooke. She explains that even if you’re managing your sleep well during race week, race day nerves can keep you tossing and turning.

The good news: It’s not that big of a deal. “You can have a great performance on one night of low sleep,” says Brooke. “Don’t let that get in your head because you can sleep after the race.”

you’ve been eyeing or snag a couple gel alternatives when you go for your caffeine intake the day before (especially later in the day), limiting screen time, eating enough, and maintaining your typical sleeping patterns. “Race week is not the time to drastically alter your sleep schedule or try to ‘catch up’ on lost sleep,” says Ellison.

She also says to avoid trying new sleep aids, like ZzzQuil, and instead prioritize relaxing activities to wind down, like reading or gentle stretching.

7. Forget to Look at the Course Map

Whether you’re in it to compete or simply cross the finish line in one piece, it’s a good idea to study the course ahead of time because it will help you pace yourself accordingly, explains Brooke.

You’ll want to take note of where to expect short hills, steep hills, rolling hills, and downhills. This will help you take note of where to push harder to make moves and pass other runners if your goal is to compete, and plan ahead for your pacing strategy if your goal is to complete the race, explains Brooke.

Taking a look at the course map also helps you take note of aid station locations to stop for water and to refuel, she adds.

8. Focus on What You Can’t Control

It’s tempting to stress over, well, everything before race day. The solution: “Identify the things you can’t control and release those,” says Wessler. Then try managing the things you can control, like sticking to your normal routine, planning your race-day outfit, packing your favorite gels and recovery snacks, and mapping out how you’re going to get to the start line.

“Being able to recognize that and step back is really going to help you manage that last week better,” says Wessler.