Avoid These Common Training Mistakes Before Race Day

As mileage builds and race day approaches, recovery becomes more important than ever. Unfortunately, many runners unintentionally sabotage their own progress by pushing too hard or changing too much too soon.

These last few weeks of training should focus on absorbing your work, not breaking your body down. Here are three common mistakes that can derail your performance — and how to avoid them.

1️⃣ Not Taking True Rest Days

Taking a “day off running” doesn’t mean hammering a hard gym workout, HIIT class, or long bike ride.

Without true low-load days, your muscles, joints, and nervous system never fully repair. This leads to fatigue, slower adaptation, and a higher risk of injury.

Tip: Choose low-intensity activities like gentle walking, leisure cycling, or light mobility work. These promote blood flow and recovery without overloading your system.

2️⃣ Trying to Make Up for Missed Runs

Doubling up or cramming extra miles won’t “catch you up.” It overwhelms your body and delays recovery.

Fitness gains come from consistent, progressive training — not panic miles. Overloading late in your cycle leads to fatigue, higher injury risk, and worse race-day performance.

Tip: Missed workouts? Let them go. Focus on the next planned session and trust the training you’ve already done.

3️⃣ Changing Up the Routine

Introducing new workouts, heavy lifting, or intense speed sessions this late in training is a recipe for fatigue and overuse injury.

The final build is about fine-tuning, not reinventing. You’re sharpening the blade — not forging a new one.

Tip: Stick to what’s worked. Save new workouts or gear for the off-season when your body has time to adapt.

🩵 The Bottom Line

Recovery is where the real progress happens. As you approach race week, give your body what it needs: rest, nourishment, and confidence in the work you’ve already done.