Common Race Day Mistakes First-Timers Make—And How to Avoid Them
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Common Race Day Mistakes First-Timers Make—And How to Avoid Them
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Running your first marathon is an incredible achievement, but race day can be full of unexpected challenges. Many first-time marathoners fall into common traps that can make the experience harder than it needs to be. To help you have the best race possible, here are some of the biggest mistakes to avoid and how to fix them.
1. Starting Too Fast
The Mistake:
The excitement at the start line is contagious. With fresh legs and adrenaline pumping, many new runners sprint out too quickly, only to burn out later in the race.
How to Avoid It:
Stick to your planned pace. Use a GPS watch or pace bands to keep yourself in check. The goal is to finish strong, not struggle through the last few miles.
2. Trying Something New on Race Day
The Mistake:
Wearing brand-new shoes, trying unfamiliar energy gels, or eating an experimental breakfast can lead to disaster.
How to Avoid It:
Race day is not the time for surprises. Stick with the gear and nutrition you’ve tested during training runs. If you’ve trained with Torq or Precision Fuels, don’t switch brands at the last minute.
3. Not Fuelling Properly
The Mistake:
Skipping fuel early in the race or waiting until you feel tired to take energy gels can lead to hitting the wall.
How to Avoid It:
Have a fuelling strategy. Take an energy gel, such as those from Torq or Precision Fuels, every 45-60 minutes to maintain energy levels. Also, Kendal Mint Company gels provide an extra boost without upsetting your stomach.
4. Ignoring Hydration Needs
The Mistake:
Either drinking too much or not enough can derail your race. Dehydration leads to fatigue and cramps, while over-hydration can cause bloating and other issues.
How to Avoid It:
Sip water at regular intervals, and use electrolyte products like OTE hydration tablets to maintain balance.
5. Wearing the Wrong Gear
The Mistake:
Wearing cotton socks, untested shoes, or inappropriate clothing can lead to discomfort, blisters, and chafing.
How to Avoid It:
Invest in quality running gear. Balega socks help prevent blisters, and moisture-wicking apparel keeps you dry and comfortable. Always wear race-day gear in training first.
6. Ignoring the Weather
The Mistake:
Dressing too warmly on a mild day or not preparing for rain can cause discomfort and overheating.
How to Avoid It:
Check the weather forecast and dress in layers if needed. A lightweight rain-resistant jacket can be a lifesaver in wet conditions.
7. Skipping the Warm-Up
The Mistake:
Going from zero to race pace without a proper warm-up can lead to stiffness and a slow start.
How to Avoid It:
Perform light jogging and dynamic stretches before the race. A short warm-up helps ease your body into running mode.
8. Ignoring Pacing Strategy
The Mistake:
Going too hard too soon and running out of energy before the final miles.
How to Avoid It:
Break the race into sections and focus on maintaining a steady, controlled pace. Many runners follow the negative split strategy—starting slower and finishing faster.
9. Panicking at the Wall
The Mistake:
Hitting “the wall” at mile 20 and mentally giving up.
How to Avoid It:
Expect tough moments, but have a strategy to push through. A mantra, music, or visualising the finish line can help. Also, proper fuelling from the start will help prevent extreme fatigue.
10. Forgetting Recovery Needs
The Mistake:
Stopping abruptly at the finish line, skipping post-race nutrition, and failing to stretch can lead to unnecessary soreness.
How to Avoid It:
Keep walking after the race to avoid stiffness. Hydrate and refuel immediately—Kendal Mint Company’s recovery shakes can help replenish lost nutrients. Stretch lightly and allow your body time to heal.
Final Thoughts
Your first marathon is a learning experience, but avoiding these common mistakes can help ensure a smoother, more enjoyable race. Stick to what you’ve practiced, pace yourself wisely, and trust in your training. Happy running!