The Nine Biggest Race Day Mistakes You Should Avoid
This is the second season of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs and repeats of the hills leading up to the race on Sunday, November 24th. I’ll cover proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running and general running. think about what it takes to cross the finish line of a marathon.
When it comes to marathon training, I like to zoom out and look at the sum of its parts. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so. Of course, there is some pressure felt in the last 26.2 miles. Marathon day represents months of dedicated training, culminating in a single race—the stakes are high. Even well-trained runners can sabotage their performance by making common mistakes on race days. Here’s how to avoid the biggest mistakes that could ruin your marathon experience.
We’re starting too fast
Perhaps the most common and damaging mistake is starting the race at an unsustainable pace. I get it, I’m guilty of this: race day adrenaline combined with fresh legs and crowds of runners causes people to run their first few miles significantly faster than planned.
The easiest way to avoid this is to make sure you start in the right paddock. Focus on holding back for the first 5 to 10 miles, and in the early stages use a watch to monitor your pace religiously.
I’m trying something new
This is one of the main tenants of marathons: Nothing new on race day . In other words, race day is not the time to “scrape” or experiment with new equipment, nutrition, or strategies. Anything new comes with unnecessary risks and potential complications.
Never try this for the first time on race day:
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New shoes or clothes
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Various energy gels or sports drinks
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New breakfast products
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New warm-up stretches
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Untested pacing strategies
Bad refueling strategy
Not eating well before and during a race can cause you to hit the wall sooner than necessary or experience gastrointestinal distress.
Basics of proper refueling:
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Eat your usual breakfast two to three hours before starting.
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Start fueling at the start of the race (usually around 45-60 minutes).
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Take 30-60 g of carbohydrates per hour.
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Stay consistent with your hydration strategy.
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Don’t skip aid stations early because you “feel fine.”
Inadequate racial studies
Failure to plan logistical details can create unnecessary stress that will further impact your performance and overall race day experience. I like to virtually view the course if your race has the option.
Basic elements of planning:
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Find out the exact time and place where the race starts.
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Plan your transportation and parking.
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Review baggage screening procedures.
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Find bathroom locations.
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Check out the course map.
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Check the weather forecast and plan accordingly.
Incorrect heating.
Skipping a warm-up entirely or warming up too intensely can affect your race performance.
Rules for proper warm-up:
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Do a short warm-up 30-45 minutes before your race.
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Keep it light and easy.
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Incorporate dynamic stretching.
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Avoid static stretching.
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Save your energy for the race itself.
Poor preparation for weather
I trained for both spring and fall marathons, meaning I trained in rain, snow and, worst of all, heat. Chafing is so real and so painful. Failure to account for weather conditions can result in serious performance issues or even a medical emergency.
Weather considerations:
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Check the forecast for a few days ahead.
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Dress for temperatures 10-15 degrees warmer than the actual temperature.
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Bring disposable layers for cold starts.
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Apply sunscreen and anti-chafing products as needed.
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Adjust your pace goals for extreme conditions.
Mistakes in the mental game
The marathon is as much a mental challenge as it is a physical one. Poor mental preparation can derail your race regardless of your physical fitness. Just as cruise control in a car can help reduce driver fatigue, my biggest running tip is to learn how to enter a personal state of cruise control.
Tips for psychological preparation:
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Prepare mantras for difficult moments.
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Practice visualization before race day.
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Break the race into manageable segments, such as : “I only have three miles left. That’s one mile, three times. I can do this…”
Moreover, these are my mental tricks that will help you cope with running such long distances.
Excessive narrowing
While minimizing is important (which I discuss in detail here) , some runners go too far in the final days before a race.
Recommendations for proper taping:
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Maintain a regular, reduced-volume running routine.
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Do not rest completely for several days.
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Maintain some intensity in shorter workouts.
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Stay active with light walking.
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Get enough sleep.
Post-race neglect
When you’re so focused on crossing the finish line, it’s easy to neglect what you’ll do on the other side. Having a clear post-race plan is critical for both safety and recovery.
Key post-race considerations:
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Organize a meeting place with family/friends.
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Bring warm, dry clothes for later.
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Plan your post-race meals.
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Know the locations of medical tents.
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Arrange transport.
What’s more, here’s how I recover smartly from long runs.
Remember that success in a marathon comes not only from physical fitness, but also from avoiding the following common mistakes: Just running the ultra distance is not enough.