The Most Common Mistakes Athletes Make During Races

19 March 2025

Races are a true test of an athlete’s physical and mental endurance. Whether you're a seasoned marathon runner, a sprinter, or just someone who enjoys weekend 5Ks, the race day jitters are real. You've trained for weeks (maybe even months), and now it’s time to put all that hard work to the test. But, despite all the preparation, athletes—both rookies and veterans—can make some avoidable mistakes during races that can hinder their performance.

In this article, we’re going to dive into some of the most common mistakes athletes make during races. If you’ve ever run a race, you’ll probably recognize at least a few of these. And if you’re gearing up for your next big event, pay attention—avoiding these pitfalls can make all the difference in achieving a personal best.

1. Starting Too Fast

Let’s be honest, we’ve all been there. You’re at the starting line, heart racing, adrenaline pumping, and the gun goes off. You feel like you’re on top of the world and nothing can stop you. So, what do you do? You start like a bat out of hell, blazing through the first few miles or meters as if you’re being chased by a pack of wild dogs.

But here’s the thing: starting too fast is one of the most common mistakes athletes make in races, and it can absolutely wreck your performance. You might feel invincible at the beginning, but going out too quickly can lead to early fatigue, muscle stiffness, and an overall crash before you reach the finish line.

How to Avoid It:

Pacing is everything. Stick to the pace you’ve trained for, even if it feels like you’re holding back in the first half of the race. Trust your training. It’s better to finish strong than to burn out halfway through. Use a GPS watch or a pacing guide to help you stay on track.

2. Ignoring Proper Hydration

This one’s huge. Hydration is the key to a successful race, yet many athletes either forget to drink enough or overhydrate, which can be just as detrimental. Losing even a small percentage of your body weight due to dehydration can significantly affect your performance. On the flip side, drinking too much can lead to bloating, discomfort, and in extreme cases, a dangerous condition called hyponatremia (low sodium levels).

How to Avoid It:

Plan your hydration strategy ahead of time. During your training, practice drinking small amounts of water or an electrolyte drink at regular intervals. On race day, take advantage of the water stations, but don’t overdo it. Aim to drink before you feel thirsty, but not so much that you’re sloshing around like a water balloon.

3. Wearing New Gear on Race Day

Race expos are super tempting, right? There’s all this shiny new gear, shoes, and apparel that promises to make you faster, more comfortable, and ready to conquer the world. So, why not try them out on race day?

Wrong. Wearing brand-new, untested gear on race day is a gamble that rarely pays off. New shoes can cause blisters. New clothes can chafe. And that cool new hydration pack? It might bounce around in the most annoying way possible.

How to Avoid It:

The golden rule: never, ever wear new gear on race day. Always test your race outfit and shoes during your training runs. Make sure everything is broken in and comfortable. Race day is not the time for surprises.

4. Not Fueling Properly

Your body is like a car, and carbs are your fuel. But many athletes forget to adequately fuel their bodies before or during a race. Whether it’s not eating enough pre-race or skipping those mid-race energy gels, under-fueling can lead to what runners dread the most: hitting the wall. This is when your body runs out of glycogen (stored energy), and you feel like you’re moving through quicksand.

How to Avoid It:

Eat a balanced meal 2-3 hours before the race, focusing on carbs, a bit of protein, and minimal fat. During the race, especially for longer distances like half-marathons or beyond, take in energy gels, chews, or sports drinks at regular intervals to keep your glycogen levels up. Practice fueling during your long training runs, so you know what works for your body.

5. Overthinking the Race

It’s easy to get caught up in your own head. You start obsessing over your pace, worrying about hitting your splits, or comparing yourself to other runners. This mental chatter can be exhausting and counterproductive. Overthinking the race can cause unnecessary stress, leading to tension in your body and ultimately slowing you down.

How to Avoid It:

Try to stay present. Focus on your form, your breathing, and the environment around you. Trust your training and let your body do what it’s been conditioned to do. If you find your mind spiraling, use a mantra or positive self-talk to bring yourself back to a calm, focused state.

6. Skipping the Warm-Up

We get it. You’re eager to race, and warming up can feel like a waste of time. But skipping the warm-up is a rookie mistake that can lead to poor performance and even injury. Without a proper warm-up, your muscles are tight, and your heart rate isn’t prepared for the intensity of the race.

How to Avoid It:

Take 10-15 minutes before the race to get your body ready. Do some light jogging, dynamic stretches (like leg swings and arm circles), and a few short sprints to get your heart rate up. A proper warm-up will help you start the race feeling loose and ready to go.

7. Poor Mental Strategy

A race isn’t just a physical challenge—it's a mental one, too. Athletes who don’t prepare mentally are more likely to struggle when things get tough. Maybe you hit an unexpected hill or a headwind, or maybe you’re just having an off day. Without mental preparation, these obstacles can feel insurmountable, and it’s easy to give up or slow down.

How to Avoid It:

Mental strength is just as important as physical strength. Visualize your race ahead of time, anticipating any challenges you might face and imagining yourself overcoming them. Break the race into smaller, manageable sections. Focus on one mile or one kilometer at a time. And when the going gets tough, remind yourself why you’re running in the first place.

8. Not Listening to Your Body

Pushing through pain is often glorified in athletic culture, but there’s a fine line between enduring discomfort and ignoring injury. Many athletes make the mistake of pushing through serious pain, only to end up sidelined with injuries that could have been prevented.

How to Avoid It:

Listen to your body. There’s a difference between the discomfort of hard effort and the sharp pain of injury. If something doesn’t feel right, it’s okay to slow down or even stop. It’s better to finish a race a little slower than to not finish at all—or worse, be out of commission for months due to injury.

9. Neglecting Recovery After the Race

You crossed the finish line—congrats! But the race isn’t truly over. One of the biggest mistakes athletes make is neglecting post-race recovery. Skipping the cool-down, not stretching, or neglecting to refuel can lead to soreness, stiffness, and prolonged recovery time.

How to Avoid It:

After the race, take some time to cool down with a light jog or walk. Stretch your muscles, focusing on your legs, hips, and back. Refuel with a mix of carbohydrates and protein within 30 minutes of finishing to help your muscles recover. And don’t forget to hydrate!

10. Not Enjoying the Experience

At the end of the day, races are meant to be fun. But many athletes get so caught up in their performance, their time, or their place in the standings that they forget to enjoy the experience. Races are a celebration of all the hard work you’ve put in, and it’s important to take a moment to appreciate that.

How to Avoid It:

Take a deep breath and smile. Look around at the other athletes, the spectators, and the volunteers. Enjoy the energy and excitement of race day. Whether you’re gunning for a personal record or just running for fun, don’t forget to take in the moment.

Conclusion

Races are a challenging yet rewarding experience for athletes of all levels. While mistakes happen, being aware of these common pitfalls can help you avoid them and improve your performance. From pacing to fueling to mental strategy, a lot goes into a successful race. But above all, remember to enjoy the journey.

So, lace up those running shoes, train smart, and on race day, avoid these common mistakes to cross that finish line feeling strong and accomplished.