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The biggest mistake I see is runners letting the excitement of race day dictate their pace instead of sticking to the plan they’ve trained for.
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You've done the work. You've sacrificed your Sunday sleep-ins. You've spent months analysing your training plan, weeks checking the weather forecast, and days rethinking all of your life choices that have led up to this race.
Then it's finally time to hit the start line.
But one small blip on your journey to the finish line and your game plan can start to unravel.
Maybe it's wearing new shoes straight out of the box, or taking a gel you've never tried before because someone at the running expo swore by it.
Whether it's our first event or our fiftieth, we all make mistakes, and as the head of one of Sydney's biggest running communities, Coogee Run Club, I've seen plenty of them. But on race day, even the smallest one can snowball fast and ruin your entire run.
The good news is that with the right prep, most of them are completely avoidable.
So I spoke to a running coach, sports nutritionist, physiotherapist and official marathon pacer to find out where runners are going wrong, and how to avoid blowing it on race day.
1. Forgetting that race week matters too
I say this time and time again when I see desperate attempts to do more in the final few days: you are not going to get any fitter in the week before a race.
You can, however, absolutely undo months of preparation and hard work by making silly errors in the eleventh hour.
Ben Lucas, Head Coach at the TCS Sydney Marathon, says race week is where runners often slip up.
"Some of the biggest mistakes are under-fuelling before the race, trying a new breakfast, gel, shoe or piece of clothing on race day, not practising nutrition in training, not drinking enough fluids, and skipping recovery afterwards," he says.
A race isn't just about the day itself. It's the week of preparation leading in and the recovery that follows.
2. Trying something new on race day
I feel like I'll keep saying this until the end of time because so many people still don't seem to get it: nothing new on race day.
Physiotherapist Michael Denny-Smith, from iMove Physiotherapy and The Running Room, says the risk is simple – you just don't know how your body will react until it's too late.
"With shoes, the main risk is getting blisters that could then alter your gait," he says. "Different shoes also load the body in slightly different ways. For example, going from something with a high heel drop to a lower heel drop will mean the calf and Achilles complex has to work harder and may get overloaded.
"With new kit, chafing is probably the biggest risk, and discomfort can change how you move."
And don't even think about testing out a new breakfast or a gel mid-race unless you're happy to make an unscheduled toilet stop.
3. Failing to arrive hydrated
Amid all the nerves on race morning, it's easy to focus on your outfit, gels and playlist while forgetting one of the basics: hydration.
But turning up under-hydrated can make the race feel even harder before it's properly begun.
Ben says not drinking enough fluids or electrolytes, especially in warm conditions, is one of the most common mistakes he sees.
Sports dietitian Zoe Vincent agrees, and says it's not that runners are intentionally under-hydrating, but that they simply haven't practised their hydration strategy in training.
"In Australia, studies show that even mild dehydration, as little as 2 per cent body weight loss, can reduce endurance performance and increase perceived fatigue significantly," she says.
In other words, the same pace suddenly feels much harder than it should.
Just like your fuelling plan, your hydration plan should be something you rehearse in training so it feels automatic by race day – right down to what you drink and when you go to the toilet.
4. Skipping your warm-up
I get it because race days are chaos.
There are runners everywhere, bags that need dropping off, signs pointing to start waves and port-a-potties to be found. It can be a lot to take in, and it's very easy to forget what your body needs before the gun goes off.
But according to Michael, a warm-up is not an optional extra.
"At a bare minimum, you should do four to five rounds of 30 light, relaxed pogo jumps, broken up with three sets of 10 to 15 leg swings on each side," the physio explains. "If you have more time, I would add in some A-skips, B-skips and four to five 60-metre strides at race pace.
"Some people also like to do a light jog before starting on any drills, but it's really personal preference."
Think of it as switching the engine on – not flooring it before the race begins.
5. Going out way too fast
If there's one error every expert agrees on, it's this: letting emotion override execution when you've got fresh legs and adrenaline coursing through you.
It's incredibly easy to get swept up in the atmosphere, especially when other runners are flying past you.
"The biggest mistake I see is runners letting the excitement of race day dictate their pace instead of sticking to the plan they've trained for," says Lucia Banco, a regular pacer for the TCS Sydney Marathon. "The atmosphere is incredible, you're feeling fresh, the crowds are cheering, and before you know it you're running 20 to 30 seconds per kilometre faster than planned without even realising it."
Ben agrees.
"If you burn too many matches in the first five kilometres, the marathon nearly always wins," he says.
A controlled start means running the pace you've actually trained for, not the pace your emotions are telling you to run. It should feel comfortable, sustainable and almost too easy. The goal is to hold yourself back early so you can finish strong, rather than spend the final 10 kilometres hanging on for dear life.
"As a pacer, I spend those opening kilometres encouraging everyone to relax, settle in and trust the pace," Lucia says. "I remind them that we're not trying to bank time – we're trying to bank energy."
And if you ignore that advice? Coach Ben says it usually catches up by halfway.
"Heart rate is higher than it should be, glycogen stores are draining faster and running starts feeling much harder than planned. It usually leads to slowing significantly over the second half, walking through aid stations or hitting the wall around 30 to 35 kilometres."
6. Winging your nutrition
"You cannot out-train poor nutrition, and under-fuelling early in a race is one of the biggest reasons runners fade in the later kilometres," says sports nutritionist Zoe Vincent. "Training will get you to the start line, but fuelling will get you to the finish line."
That's why skipping your first meal of the day is one of the fastest ways to sabotage a race.
"Think of breakfast as putting fuel in the tank before a road trip," she says. "Skipping it and going in underfuelled means you are far more likely to hit the wall earlier, fatigue sooner and struggle to maintain pace."
The best pre-race breakfast is, firstly, one you've practised in training and, secondly, one that is low in fibre and fat, moderate in protein, and built around easy-to-digest carbohydrates.
"This is so personal to you and what you can tolerate," Zoe explains. "Aim to eat it around two to three hours before the start, then top up with a simple carbohydrate snack or gel 20 to 30 minutes before the gun goes off."
Under-fuelling usually shows up later in the race, when it's hardest to fix.
"The second half is where nutrition mistakes become obvious with fatigue, slower pacing, reduced focus and a much higher perceived effort."
7. Ignoring what your body is telling you
Not every ache or niggle on race day means disaster, but not every pain should be pushed through either.
Michael says common early-race niggles include sore calves, shin pain and IT band discomfort, so the key is knowing the difference between normal discomfort and a genuine warning sign.
"Stop immediately with sharp, stabbing or worsening pain, especially if it is one-sided or changes your gait," he explains. "Mild and familiar muscular discomfort can often be managed by slowing down, but any niggle that is getting progressively worse should prompt you to back off or stop."
In other words, there's a big difference between discomfort and damage and knowing when to ease off could save you from turning a small issue into a much bigger one.
8. Forgetting that recovery matters
It's easy to treat the finish line like the end of the job, but recovery starts the moment you cross it – not hours later when you finally remember to eat something.
Ben says one of the biggest mistakes runners make is failing to recover properly, whether that means forgetting to refuel, not rehydrating well or collapsing straight onto the grass and calling it a day.
"Refuel with carbohydrates and protein, rehydrate well and keep moving with some light walking," he says.
Zoe agrees, and says what you do in the hours after a race matters just as much as what you did before it.
"I see a lot of runners nail the effort, finish strong, then head straight to the pub or skip proper recovery nutrition," she says. "There's absolutely a place for celebration, but if your goal is to recover well, adapt to training and feel good again sooner, what you do in the hours after the race matters just as much as what you did before it."
Zoe adds that runners often return to training too soon, especially after their first crack at a new distance.
"If you've really pushed yourself and it was the first time doing that distance, I'd highly recommend having two weeks off before returning to training."
Refuel properly. Rehydrate well. Keep moving gently. And if you've emptied the tank, give your body the chance to absorb the effort before you launch straight back into training.
9. Forgetting to enjoy it
This is the one people often miss.
Between split times, watch alerts and target pace, it's easy to forget that you're actually doing the thing you trained for.
Lucia sees it all the time.
"The advice I always come back to is this: run your own race and trust your training," she says. "It's easy to panic if someone passes you or if one kilometre is slightly slower than planned, but one split never defines your race. Stay present, focus on the kilometre you're in, and don't waste energy worrying about what's already happened or what's still to come."
And, importantly: "Smile, thank the volunteers, soak up the atmosphere and enjoy the crowds."
Because after months of training, how you feel crossing the finish line is the bit you'll remember.
So whether you're chasing a PB or just hoping to get it done, the goal should be the same: run smart, trust your training and actually enjoy yourself out there.
And when the finish line finally comes into view, soak it all in.
You've earned every single step.
Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
