6 common training mistakes in the final weeks before a race

In the last few weeks leading up to a race, runners often make mistakes that can negatively impact performance on race day. Below, Dr. Nicholas Studholme, D.C., a leading expert in sports injury rehabilitation and running performance optimization, discusses six common training mistakes often seen in their work with long-distance runners at the Studholme Chiropractic Center for Excellence.

not tapering properly

Many runners either don’t reduce their mileage enough or cut back too much. A proper taper should involve gradually decreasing mileage while maintaining intensity. The goal is to stay sharp without overloading your legs.

Solution: Decrease your mileage by 20–50% in the last two weeks while including some race-pace efforts to preserve fitness.

overtraining or cramming in last-minute miles

Some runners panic and try to make up for missed training by adding extra-long runs or speed sessions too close to race day. A major change in volume is a recipe for tendonitis or a stress fracture. 

Solution: Trust the training you’ve done. Any fitness gains from extra hard workouts in the final two weeks will not significantly improve your race performance—recovery is more important.

ignoring rest and recovery

Runners can often underestimate the importance of quality rest. Skimping on sleep or recovery can leave you feeling sluggish on race day.  

Solution: Aim for at least 7–9 hours of sleep per night and prioritize recovery methods like fueling properly, foam rolling, stretching, and nasal breathing.

poor nutrition and hydration adjustments

Making drastic changes to diet, trying new supplements, or overloading on carbs too early can lead to digestive issues and sluggishness. Try to avoid alcohol for at least two weeks prior to the race. It can raise your resting HR and dehydrate you too.  Save the beers for the post-race fun at The Farm House at Breckenridge Brewery.

Solution: Stick to the foods that have worked for you during training. Carb-loading should be done gradually (2–3 days before race day), and hydration should be balanced—too much water can dilute electrolytes and cause issues.  

trying new gear too late

Runners can often underestimate the importance of quality rest. Skimping on sleep or recovery can leave you feeling sluggish on race day.  

Solution: Aim for at least 7–9 hours of sleep per night and prioritize recovery methods like fueling properly, foam rolling, stretching, and nasal breathing.

skipping the race day simulation

Many runners don’t practice their race day routine, which can lead to surprises like GI distress, pacing mistakes, or unexpected fatigue.

Solution: Do a test run at race pace, preferably at the same time of day as the race, wearing the gear you plan to use and fueling the way you intend to on race day.

time for fine-tuning

The last few weeks before a race should be about fine-tuning, not overhauling your training. Stick with what works, prioritize recovery, and trust the process—you’ve already done the hard work! If you’d like any specific advice on tapering, race prep, or recovery let us know. We’d be happy to be part of a successful Platte River Half Marathon.