Preparing for a race can be terrifying and nerve-wracking, especially if you're new to running. It's easy to fall into common pitfalls that could impact your enjoyment and peace of mind on race day. Here are some things to avoid, shared from personal experience and the collective wisdom of seasoned runners.

1. Avoid Overeating

Picture this: you're at the finish line, and instead of basking in your accomplishment, you're regretting that hearty breakfast. You feel it sitting there in the depth of your belly and your throat starts to get that burning sensation that your food is not settled. 

We have seen way too many breakfasts make a comeback at finish lines! Keep your breakfast light; think easy-to-digest bites or a little snack -  like part of a bagel with almond butter, a few bites of Daphne’s favorite, chia seed pudding or a hard-boiled egg. Save the big breakfast for your post-race brunch celebration. Your stomach and your fellow finishers will thank you, trust us! 🙂

2. Don’t Cram In Last-Minute Runs

If you find yourself undertrained a week before the race, resist the urge to make up for lost time by cramming in runs. We know the temptation is real—“Just one more run to reassure myself I can do this.” But your body needs rest to be at its best on race day. Conserve that energy. Let it bottle up inside so you have as much energy as possible at the race, and adjust your race day expectations for finishing times! 

3. Don’t Start Too Fast

When the starting gun goes off, it's easy to get swept up in the adrenaline rush and start too fast. We see it at nearly every 5k race, especially with younger, eager runners and overzealous master racers. The key is to ‘stay in your own lane’ and stick to your own pace. You know what paces you can keep on your training runs and what you’ve trained for—the initial burst of speed can lead to burning out your matches quickly. Starting slow can be your biggest strength. Plus, it is all kinds of fun to pick folks off one by one from start to finish. 

4. PLEASE Don’t Fear Being Last

The fear of finishing last can be paralyzing, so much so that runners + walkers will choose to not even sign up for a race or toe the start line on race day because of this mind-numbing fear! 

Keep in mind that running and walking in a race is a personal endeavor. At the start line, take a deep breath and center yourself; practice grounding techniques to stay present. Think about your feet being planted on the ground, listen to the sounds that are around you, take in the scents and smells around you, and be present. Don’t let your mind get ahead of itself. Remember, you’re doing this for yourself, not for anyone else at the race or at home sitting on their couch. Enjoy all the amazing positive energy around you, and don’t get caught up in doubts. You belong here. (Psst: A good mantra for you to write on your arm to look at while you are racing - “I belong here.” or “I am beating everyone sitting on their couch right now.”)

5. Don’t Try New Shoes

Depending on the size and nature of the race you have signed up for, you may have been to a pre-race day packet pickup or expo. The hype there is real and the energy is absolutely electric. I mean, what more could you want - your favorite companies and vendors are there ready to talk to you about your favorite activity - running and walking! 

But please, please don’t wear those new running shoes on race day. Instead, wear a pair that has been your tried and tested shoe and leave your new pair for your next recovery training run. Break them in properly so that you don’t get broken! 

Pro Tip: It is super important to be in property fitted sneakers that are built for your foot and your running gait. If you haven’t had your feet sized and fitted yet, go see our friends at Fleet Feet Asheville. They are fabulous at putting folks in the right shoe! You won’t regret it!

6. Avoid Making Plans to Stick with Someone

Having your best running buddy beside you can feel reassuring, but relying on someone else’s pace can disrupt your own race plan. Each runner has their own rhythm and strategy. At the start line chat it up, then make a plan with each other to ‘run/walk your own race.’ It will take the pressure off of both of you to stick together. Even if you see your friend take off like a cheetah at the start of the race, stay focused on your own race and if you meet up with your running friends along the way, consider it a bonus rather than a necessity. You can always catch up with all your favorite highlights and low spots afterwards, at that big post-race brunch!

Running is as much about mental preparation as it is physical. By avoiding these common pre-race mistakes, you’ll position yourself to have a more enjoyable and rewarding race experience. Remember, this is your race—run it your way and soak in each and every moment.

What are your Pre-Race Don’ts? Share with us at support@idaph.net or on our Instagram feed @idaphevents. We would love to add the most popular ‘dont’s’ to this list!