Beginner Running Mistakes To Avoid Two Weeks Before Race Day: Your Week Countdown Checklist For a Stress-Free Fun Run

by Ben Lucas, the head coach of the Harbour 10 and the Sydney Marathon

There’s no doubt that running is massive at the moment, so if you have signed up for your first running event this year, you’re probably bursting with excitement. However, sometimes too much excitement can lead to a few failures, so we have asked Ben Lucas, head coach for the Sydney Marathon and Real Insurance Harbour 10, for his top mistakes to avoid and his countdown checklist. 

Overtraining

One week out from your running event, it is best to taper down your training, but don’t stop training altogether. If you keep training at an intense level, you run the risk of being too exhausted to run to the best of your ability. If you cut training completely, you may find your muscles are still, and your body will take a while to get going.

I would recommend reducing the kilometres you are running the week leading up to the event to a distance you can easily recover from. Take it easier in the gym, and prioritise mobility, be that mobility-specific exercises, or even some Pilates. 

Changing Your Diet and Supplement Routine

Many people adjust their diet the day before a running event. They may choose to carb load with lots of pasta and pizza, or they may opt for a healthy meal with plenty of vegetables, spices, and protein. The thing is, if you are eating something your body is not used to eating, you can run the risk of having a stomach ache the next day.

If you plan to change your diet or add supplements to your routine, I recommend starting to incorporate these changes at least 3 weeks in advance to ensure your stomach doesn’t react. 

Eating Too Much Breakfast, or Nothing at all

It is good to have some fuel before a big run, but don’t overdo it. I always make sure I’m up at least one hour before I need to head to the starting line. First, I have some coffee and water, then I might have a banana or peanut butter on toast. I keep it simple, but with food that is enough to fuel me through the run without weighing me down. I have it an hour before I leave home so I have time to digest it. 

Buying New Clothes

It is always best to wear your new clothes and shoes in before a race, so you don’t get blisters or chafing, and find that the clothes are uncomfortable during the race. Honestly, there is nothing worse. If you want to buy a new outfit, that is great, but wear the clothing in training at least 3 weeks before. Sometimes your shorts and shirt won’t sit as well as you hoped.

I am a fan of wearing a light shirt that is breathable. I like my Asics trainers for running, and Swanky Socks has a great range of sports socks made from Merino wool. They are comfortable, breathable and have a little compression in them, which is great for runners., 

Not Preparing for Chafing and Blisters

I was running a marathon in New York a few years ago when I discovered that when you sweat while running long distances, it is very possible to get chafed. It certainly took the fun out of the moment. I now always run with nipple tape on if I am running more than 20km. I also pack band-aids for blisters and keep them in my pockets. Additionally, I wear Step One underwear, as they have panels between the thighs to reduce the risk of chafing. 

Overpacking

With most running events, there is rarely any where to put your items. I usually show up to a run with a camel pack for water (Unless it is a 10k run or less, in which case I take water from the side of the course if I need it), band-aids in my pockets and my Apple Watch, which allows me to text and take calls. If it is cold on the morning of the run, I will bring a light sweater that I don’t mind losing if I have nowhere to put it.

Not Hydrating Post Race

Recovery is everything. Be sure to rehydrate and refuel after the race. Water, a hydration supplement, magnesium and a meal rich in protein and antioxidants is always a win for me.

In summary, the best checklist for preparing for a run two-weeks out is:

• If you buy new clothes or shoes, start wearing them in two-weeks out to ensure they are comfortable
• Taper your training down so you are not overtired or too sore on the day of the race
• If you want to eat something specific before race day, make sure you start adding it into your diet 2-3 weeks earlier
• Pack Band-Aids in your pockets and bring nipple tape if you are running a longer distance (especially if you are a guy)
• Get out your racing gear the night before so it is ready to go in the morning
• Only bring the essentials with you to the event

Have a good race!

The Real Insurance Harbour 10 is taking place in Sydney on July 27, followed by the Sydney Marathon on August 31