Common Race Mistakes and How to Avoid Them

Are you considering running your first race, or maybe your first one since COVID this year? The best way to go into a race with confidence, whether you want to walk it, jog it, or run it, is to prepare. Below we’ve listed the most common mistakes we see with first time racers, and some easy fixes to keep your race enjoyable!

Mistake 1:  Too fast, too soon

Many first-time racers go out too fast and are miserable by the second mile.  Even veteran runners get caught up in the race-day enthusiasm – and other faster racers.

Easy Fix:

Start out at a comfortable pace – a pace where you’re not killing yourself and can still converse with deep breaths in between sentences.  No huffing and puffing.  Then, try to run each mile just a little bit faster, so that your last mile is the fastest.  A strong finish leaves a better taste in your mouth than a great first mile with a cross-eyed finish.

Mistake 2:  Too much food

Many first time racers eat too much before  race, particularly the night before.  You don’t need to carb-load for a 5K.  Most people have enough stored energy in their bodies to run a 5K without taking in any additional calories.

Easy Fix:

Eat less than normal before the race.  Try small meals the day before, and something as simple as a banana and a glass of skim milk on the morning of the race.  The key is choosing something easy to digest – not ham and eggs, which your body has to work hard to break down.

Mistake 3:  Too little warmup/cooldown

Your body needs to warm up properly before it can run well at the higher intensity required to race.  A post-race cool-down helps you recover more quickly so that you will feel better the day after the race

Easy Fix:

Include a 15 minute warmup before the race, and a 15 minute cool-down afterwards.  For both, mix walking and jogging to help ease into and out of your race pace.

 We hope these tips help you feel a little more confident about running the race of your choice! Although running seems intuitive, a lot goes into your race day success. We’re here to help you feel prepared and answer any questions you may have.

P.s. are you interested in running the Women’s 4 Miler this year? Join our Race Prep program to receive all the guidance and support you need to have race day success. Click the button below to learn more.