You’ve logged the training runs, sorted your playlist, and counted down the days. But the week before your fun run can make or break your race day—especially if you fall into one of these common traps.
Here are five common missteps to steer clear of in the final countdown and what to do instead.
1. Overtraining
It’s common to feel a surge of nerves the week before race day, especially if you’ve missed a session or two during your training block. But cramming in extra kilometres now won’t make you fitter in time—it’ll just wear your body down when it should be recharging.
Overtraining in the final week can lead to soreness, disrupted sleep, and even injury, all of which can derail your performance on the day that counts. Instead, focus on tapering: shorter, slower runs to keep your legs moving without adding stress. It might feel counterintuitive, but resting now is what sets you up for a strong finish line moment.
2. Skimping on Sleep
You’ve probably heard it before—sleep is when your body repairs, rebuilds, and restores. And in the lead-up to a fun run, it’s just as important as your training sessions. When you cut sleep short, especially in the final days, you risk turning up to the start line fatigued and foggy.
Prioritise seven to nine hours of quality rest per night and try to keep your sleep and wake times consistent. Resist the urge to sacrifice sleep for one last sunrise run—it’s recovery, not mileage, that gives you your edge this week.
3. Trying New Gear or Food
Race week is not the time for surprises. As tempting as it might be to break in a brand-new pair of shoes or test that trending gel you saw on Instagram, anything unfamiliar can backfire fast.
New runners could cause blisters or discomfort mid-race, while untested snacks or drinks might upset your stomach when you least need it. Stick with the gear and fuelling routine you’ve trained with. The golden rule? If you didn’t use it during training, don’t debut it on race day.
4. Neglecting Hydration and Fuel
Just because you’re tapering doesn’t mean your nutrition should take a back seat. Staying well hydrated and eating nourishing, balanced meals is key to showing up energised and ready to run.
Focus on slow-burning carbs, lean proteins and healthy fats, and don’t overdo it with heavy or unfamiliar meals. You don’t need to carb-load like you’re running a marathon—just keep things steady and consistent. Think of this week as fuelling the engine, not filling the tank to overflow.
5. Ignoring Recovery
Tapering isn’t just about running less—it’s about recovering well. This week is your chance to give your body and mind the space to reset before race day. Recovery isn’t passive; it includes active rest like gentle stretching, walking, mobility work and foam rolling to release tight spots. It’s also a good time to focus on mindset.
Visualise yourself at the start line, pacing calmly, and finishing strong. The more you can reduce tension—both physical and mental—the better you’ll feel on the day. A rested body and clear head will carry you further than any last-minute session ever could.
Run Smart, Finish Strong
Whether you’re gearing up for the Real Insurance Harbour 10 or building toward the Sydney Marathon, your final week of prep matters just as much as the months of training behind you.
Avoiding these common mistakes gives you the best chance of feeling fresh, focused and ready to run your own race. Keep things simple, stay consistent, and trust that the work is already done—now it’s time to enjoy the run.
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