Common running mistakes you should avoid
From stomach problems to painful chafing, avoid these race-day mishaps. Plus, get expert tips on how to run your best race
Running has had a recent boom in popularity, and rightly so. It's a fairly affordable form of exercise – as long as you don't start buying expensive kit and fitness trackers – and brilliant for both your mental and physical health. It's flexible as you can run at whatever time and for however long you want. You can run on your own, in pairs, or even join one of the many running groups popping up all over the country.
Many of us who've caught the running bug have been inspired to take things to the next level and sign up for a race. Popular distances include 10km, a half marathon (21.1km), a full marathon (42.2km) and even ultramarathons (50km and more). Having spent weeks or months preparing for race day, we turn up to the start line hopeful and full of adrenaline. Some of us will be aiming for a personal best time, while others are simply hoping to make it across the finish line.
However, as experienced runners will tell you, not all races go to plan. There are many things which can go wrong – even one small mistake, such as ill-fitting clothing, a new food for breakfast or drinking too much water before the race can become a bigger problem when you're pushing your body to the limit. Resulting in anything from bowel explosions (see Paula Radcliffe) to savage chafing and lost toenails.
We asked runners, along with expert personal trainer Sam Tomlinson, to share their biggest marathon mistakes and horror stories to help you make the best choices for your big day. So, whether you're in training for a race this year or thinking about signing up for an event, be sure to read on below.
Next, discover what to eat when training for a marathon, what to eat before a run, during a run and after a run. Plus, see how to stay hydrated on a run and check out all our marathon meal plans.
Biggest race-day mistakes
Barney, five marathons
"On race day, there will be people lining the streets handing out sweets and gels, don't just grab anything and take it. I once saw a runner grab Vaseline at mile 23 and put it in his mouth. He was in a bad way after that.
"Don’t change your trainers before a race – you’re better off running in old trainers that you trust. My horror story is I once lost seven toenails and it took ages for them to grow back. Also, don’t suddenly opt for gels on race day if you haven't trained with them, they can go straight through you.
"The advice I always give is to enjoy it – running a marathon is so much more than hitting a PB. You’re doing something amazing to raise money for charity, so hold your head high, high-five people as you run, look around and take it in."
Brittany, one ultramarathon, three marathons and six half marathons
"Remember your chafing balm or Vaseline! Even your most loyal running gear can turn on you after 20 miles of sweat and friction. Inner thighs, underarms, toes and even sports bra bands can become raw battlegrounds.
"Don't forget the post-race footwear, ideally sandals or sliders. Your feet will likely swell (look up ‘Jamie Laing feet’… sorry in advance), and you might have blisters or soggy socks. Taking your trainers off might be bliss but putting them back on, well, I would sooner run another marathon.
"Remembering to wear suncream is one thing – races often start early in the morning so you need to pre-emptively put on suncream just in case – but you need to be sure the suncream you have won’t run into your eyes when your face gets sweaty, blinding you just as you're trying to dodge a water station pile-up. Test your SPF beforehand and opt for a sweat-resistant, sport-specific formula unless you enjoy weeping your way through your marathon.
"My horror story was trying caffeine gels for the first time on race day. I had a jittery caffeine high by mile five, a soul-crushing crash by mile 10 and an emergency visit to the mile 12 portaloo. Practise with your gels before race day – and know your caffeine limit."
Alice, four marathons
"One of the biggest mistakes I made was not wearing enough clothes before the race. It was November and in all the excitement of getting to the start line, I took off all my outer layers and left them in bag drop an hour before the start. This turned out not to be a great idea, as it was 2 degrees and I was only wearing a vest and shorts. This meant that my start pace was extremely slow and sluggish, due to my limbs cramping up in the cold and refusing to work for nearly two miles.
"My advice would be to do a recce of the race course in advance, or at least familiarise yourself with a course map and elevation profile. The last thing you want when 20 miles into a marathon and on your last legs is a surprise massive hill to crawl up! It can make such a difference mentally if you can tick off each hill and obstacle as you go, and know what to expect along the way."
Janine, seven half marathons
"Ahead of race day, do a few practice runs on your breakfast, stick to the same food and leave the same gap of time before the run. After working out that toasted bagels were a good choice for me, I decided to add peanut butter on race day as an extra boost which resulted in painful indigestion for much of the race.
"I once went into a sports shop for a new pair of socks the week before a half marathon – the assistant looked at me with horror and refused to sell them to me – he said it was the worst thing you could do (other than running in new trainers). I now know the rule is don’t wear anything new on race day. Even new earbuds can put you off your race!"
How to run your best race
Sam Tomlinson, personal trainer and part of the realbuzz running team, says, "I firmly believe that the pillars to running your best race are understanding your body, pacing correctly, and preparing for every eventuality. This way you can avoid common pitfalls and transform your race-day experience into one of achievement and personal satisfaction.
"As someone with years of experience as a trainer and marathon runner, I can assure you that preparation can make or break your race. Many runners underestimate the toll a marathon takes on the body, resulting in issues such as dehydration, stomach problems, cramping and even lost toenails. These are not mere misfortunes but common pitfalls that can be mitigated with the right training, fuelling and recovery.
This is about more than increasing your mileage. "It’s about conditioning your body to handle the demands of endurance running," says Sam. "A well-structured plan involves long runs, speed work, strength training and adequate rest to allow your body to recover and adapt. It is crucial to gradually increase mileage week-by-week and incorporate recovery periods every three to four weeks, as overtraining can lead to muscle fatigue, injury and burnout. I always advise runners to simulate race conditions in training by using the gear they plan to race in, practicing their fuelling strategy and maintaining their target pace, so there are no surprises on race day."
You should also include cross-training activities such as cycling, swimming or brisk walking to complement your running. "These exercises enhance cardiovascular fitness without placing excessive strain on your joints," states Sam. "Proper nutrition plays an equally critical role; a balanced diet that supports increased energy demands and consistent hydration can prevent digestive issues during the race. Avoid experimenting with new foods or supplements during your training phase to ensure your body reacts well on race day."
So, is it all about being in peak physical fitness? "Mental preparation is something many of us forget when training for a race – but it's so important. For lots of runners, visualisation techniques can significantly boost confidence and endurance. Breaking the marathon, or any race, into manageable segments and rehearsing your pre-race routine – including warming up and stretching – ensures that every aspect of your performance is finely tuned. My approach has always been to train as you race, meaning that every element from your shoes to your nutrition plan should be tested and refined well before the event."
Sam Tomlinson is a qualified personal trainer, gym owner and part of the realbuzz running team. He works closely with runners of all levels, from beginners to seasoned marathoners, offering expert training plans and unique charity running opportunities.
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