Don’t Sabotage Your Race Before It Starts: 6 Common Pre-Run Mistakes to Avoid

Race day is here. You’ve trained hard, slept well, hydrated, fueled up, and taken care of your mindset. Your body is ready, and your goal is within reach. The energy at the start line is electric, and you’re excited to finally put all your preparation to the test.

But before you lace up and head out, it’s worth making sure you’re not falling into a few common habits that could get in the way of your performance. These may seem small, but they can have a big impact on how your run unfolds—whether it’s a race or just a regular training day.

First, avoid static stretching before you run. Holding stretches like toe touches or quad pulls may seem like the right thing to do, but research has shown time and time again that static stretching before exercise can actually increase the risk of injury. Instead, warm up with dynamic movements such as high knees, butt kicks, jogging in place, or leg swings. These activities help increase your body temperature, improve circulation, and prepare your muscles for the specific demands of running.

Next, skip the alcohol the day before a race. While one drink might not feel like much, alcohol acts as a diuretic and can leave you more dehydrated than you realize. It also interferes with sleep quality—something your body heavily relies on for performance and recovery. Even if you don’t feel groggy, your body may still be affected, and that can make a difference in how strong you feel during your run.

Fueling is another key area to get right. A well-balanced dinner the night before is a great foundation, and if you need it, a light snack before bed can help keep energy levels steady. On race morning, aim to eat your main meal about four hours before the start. If that’s not possible, opt for a smaller, low-fat, low-protein, high-carb snack 30 to 60 minutes before you begin. This allows your body to digest the food efficiently and use it effectively as fuel without leaving you feeling too full or uncomfortable.

Another issue that doesn’t get talked about enough is skipping the bathroom. It might feel like a small detail, but running with a full bladder—or worse, the sudden need to find a restroom mid-race—can be extremely distracting and uncomfortable. Make time to go before the race begins. While most races have on-course bathroom options, they’re not always where you need them, and trying to time it perfectly can throw off your pace and focus.

Perhaps the most important tip is to listen to your body. It’s natural to want to push hard, especially in a race environment, but there’s a difference between pushing through fatigue and ignoring pain. Respect what your body is telling you. If something doesn’t feel right, slow down, walk, or stop and assess. There’s no shame in changing your plan or even not finishing if it means preventing injury. You’ve worked hard to get to this point—don’t sacrifice future training or races because you ignored a warning sign.

Lastly, don’t overdo it with water. Yes, you read that right—overhydrating can be a real problem. Drinking excessive amounts of water, especially right before or during a race, can dilute your body’s electrolyte balance and lead to a condition called hyponatremia, which is potentially dangerous. The key is balance. If you’ve been staying hydrated consistently in the days leading up to your race, there’s no need to overcompensate. Sip water as needed, pay attention to your body’s thirst cues, and take small drinks at water stations during the race rather than gulping down large amounts.

Your training got you to this point, but race-day success depends just as much on the small decisions you make before you even cross the starting line. With a few smart choices and a little awareness, you can set yourself up to feel better, run stronger, and enjoy every mile.

Ready to take the next step in your running journey? Grab my [free 5K training guide] to get started—or [reach out here] if you’re looking for more guidance, accountability, or a personalized plan to help you feel your best.