Medtronic Twin Cities Marathon Weekend is less than a month away. Training may have had its ups and downs throughout the summer, but hopefully you feel prepared for the challenge ahead. However, in the final weeks it is easy to second guess ourselves. Our minds begin to question our preparations and doubt whether we can achieve our goals, or even make it to the finish line. This can lead to some poor decision-making in the final couple of weeks.
What are some of the biggest mistakes that people make? See the list below, along with tips avoid them.
One Last Hard Run
Probably the biggest mistake that people make is getting in that one last, final, really hard workout to prove that you are ready to go. That is fine 3-4 weeks out from the race, but to be avoided after that. In the final couple of weeks, the hardest work should be in the rearview mirror. While it is important to put in your final preparations, the temptation to overdo it and prove (to yourself…because let’s face it, no one else is watching!) your fitness and readiness can be difficult to overcome. If you find yourself thinking about deviating from your plan, it is critical that you have the confidence to NOT to go down that road. Running a few more miles, an extra couple of repetitions, or trying to go significantly faster than you planned in a workout during the final two weeks is not going to benefit you, but will only leave you less rested and sharp on race day. Save it for race weekend!
Trying Something New People often begin to wonder if there is something new and different they can try to make their race day better, whether that means a faster time, a more comfortable experience, increased energy levels, or whatever else. The oldest wisdom in the book is that trying something new on race day is not a good idea. You have probably heard this before, but I am here to tell you again. Don’t go and buy new shoes that are supposed to make you faster; don’t eat something new for your pre-race dinner, or a try a new energy drink race morning; don’t even wear a new garment or pair of socks on race day – they may chafe you and leave you dealing with a new and unnecessary form of discomfort. Stick with what has worked in training.
Failure to Adapt
Another common mistake people make can be described as a failure to adapt to the current reality. An easy example of this is when an individual is expecting perfect weather conditions, and then race day brings something different: heat and humidity, or strong winds and storms. Changing conditions require you to adapt and adjust your goals. Setting out at your goal race pace for ideal conditions on an unseasonably warm day can produce catastrophic results. Think ahead about how you may adapt to different conditions, and even to how you are feeling on race day, and be flexible in your race plan and goals.
Doubting Yourself
Finally, don’t give in to self-doubt. The anticipation of the final weeks can induce a high level of doubt and uncertainty, leaving the confident you of two weeks ago questioning whether or not you are ready to go. Trust in your training, and think back to the good days of training that you have put in to prepare yourself. Imagine yourself out on the race course, feeling like you did on those best days. Remember that everyone has good days and bad days, and that it is common to have a few days during the final couple weeks where you don’t feel that great. This is partially due to the fact that you have reduced your training, and your body is adjusting to the new, reduced load. Believe and trust that with a well-timed taper, you will arrive at the starting line feeling strong, energetic, and ready to take on the challenge ahead of you.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Find more Motion Expert content here.
Photo by Ben Garvin.
Chris Lundstrom, PhD, is a running coach and exercise scientist who specializes in endurance exercise performance. He is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. He coaches the Minnesota Distance Elite team and their squad of national class runners, including Olympian Dakotah Lindwurm. He teaches in the School of Kinesiology at the University of Minnesota, and also works with novice and high school runners. Follow and support MDE on their website: minnesotadistanceelite.com and on Instagram: @minnesotadistanceelite.