Race Week Rules: What to Do (and NOT Do) in the 7 Days Before Your Race

Maybe you have a fall marathon planned or you are going to do a local 5k or 10k. Race week can be exciting and nerve wracking so let us help you get through it!

Think of race week as a celebration, it is where all your training, planning, and consistency finally get to show off. And yet, this is also where many runners make avoidable mistakes, trying to cram in extra miles, changing routines, or obsessing over last-minute variables. So let’s get clear: the work is done. Your only job now is to show up rested, prepared, and ready to go.

✅ DO: THE RIGHT MOVES FOR RACE WEEK

1. Stick to the Plan

Tapering reduces cumulative fatigue and sharpens neuromuscular readiness. You’re not getting fitter this week, you’re letting your body recover enough to actually show that fitness. During this week your coach will probably reduce your training volume by ~30–50% depending on your race distance and experience. If you don't have a coach then you should consider a lower volume week. Keep intensity familiar, but brief: a few short strides, some light tempo running, just enough to stay sharp.

Tip: Avoid the “dead legs” trap by staying active. No need to fully shut down your runs unless you're dealing with injury or illness. Stay active and moving but don't overdo it.

2. Prioritize Sleep Like It's a Workout

One of the biggest performance enhancers is free: sleep. Research shows even mild sleep deprivation can impair time to exhaustion, mood, and perceived effort. Your best bet is to stack quality sleep early in the week so you're resilient if pre-race nerves disrupt your sleep the night before.

Pro Tip: Avoid screens an hour before bed. Blue light wrecks melatonin production. Take a hot shower bed to increase melatonin.

3. Fuel for What You’ve Trained For

If you’ve trained on bagels and bananas, now’s not the time to try oatmeal with chia and beet juice. Stick with what’s worked. Make sure you are eating enough of the right things including carbs!

No GI surprises. No bathroom emergencies.

4. Dial in Hydration (Don’t Overdo It)

Start sipping throughout the day early in race week. Your hydration strategy starts before you toe the line, not the morning of. Urine color is still the gold standard: aim for pale yellow. And remember, electrolytes matter—especially in hot/humid conditions like we often see in the Southeast.

Based on research from the Journal of Athletic Training, many runners still underestimate their sweat rate and overhydrate with plain water, risking hyponatremia.

5. Keep Life Chill

You’re trying to show up with your nervous system in a recovered state. That means minimizing external stress both mental and physical. Don’t cram in extra work. Say no to late nights. Skip the new workout class your friend begs you to try.

❌ DON’T: COMMON MISTAKES THAT DERAIL RACE WEEK

1. No New Gear or Fuel

New shoes, new sports bra, new gels? No. No. No. Stick to what you’ve worn and used in training. Race week is not the time to experiment.

2. Don’t Cram Extra Miles

You can’t make up for missed training now. What you do this week can’t add fitness, but it can absolutely cause fatigue or injury. It’s not about pushing more. It’s about backing off and showing up fresh.

3. Stop Obsessing Over the Weather

Yes, check the forecast. But then? Let it go. Adapt with gear and mindset, not anxiety. Your body is way more adaptable than you think.

4. Don’t Eat Anything Weird

That new turmeric bowl with seaweed and lentils might look healthy, but if your gut’s not trained for it, save it for after the race. Stick with your usual pre-run meals, especially in the final 48 hours.

5. Don’t Go Full Taper Tantrum

It’s normal to feel sluggish or doubt your fitness during taper. Trust the process. Your body is adjusting. Don’t spiral. Don’t overanalyze.

Race week is about executing the plan, not upgrading it. Train smart. Rest hard. Keep your brain quiet. Focus on the controllables. And remember: your training matters most. The seven days before your race should reflect the strength, consistency, and commitment that got you here, not panic, overcompensation, or self-doubt.

Go run smart. You’ve earned it.

#RaceWeekTips #MarathonTraining #RunningPerformance #RUNsource #TaperWeek #RunnerSmart #FastBananas #ConsistencyIsKey #EnduranceTraining

Sources:

• Hosokawa, Yuri et al. “Knowledge and Belief Toward Heat Safety and Hydration Strategies Among Runners: A Preliminary Evaluation.” Journal of athletic training vol. 54,5 (2019): 541-549. doi:10.4085/1062-6050-520-17