Race day is just around the corner! After weeks of training, it’s time to make your final preparations and get ready to enjoy the experience. While it’s natural to feel a few nerves, the final weeks before your race are all about helping your body recover, fine-tuning your race plan, and arriving at the starting line feeling healthy, confident, and excited.
One of the biggest mistakes runners make is trying to squeeze in one last hard workout to gain fitness. The good news is that your fitness is already built! During the final two weeks, your focus should shift to maintaining your routine while allowing your body to recover. Continue running, but follow your training plan as the mileage decreases. Those easier weeks, often called a taper, help your muscles repair, replenish energy stores, and leave you feeling stronger on race day.
Now is also the time to dial in your race day routine. Practice eating the same breakfast you plan to have before your race, and continue using the same hydration and fueling strategies you’ve practiced during training. Race day is never the time to experiment with new shoes, clothing, nutrition products, or supplements. Trust what has worked for you during your runs. If your next race is the Moms on the Run 5K on August 23, you still have a bit more time to figure this out!
Sleep is another important part of race preparation. While many runners worry about getting a perfect night’s sleep before the race, what matters most is getting consistent, quality sleep during the week leading up to your event. If pre-race excitement makes it difficult to sleep the night before, don’t panic. One restless night is unlikely to affect your performance if you’ve been well-rested all week.
A little planning can also go a long way toward reducing race morning stress. Lay out your clothes the night before, pin on your bib if you have one, charge your watch, and pack everything you’ll need, including your shoes, nutrition, water bottle, and an extra layer for before the race. Review parking instructions and plan to arrive early so you have plenty of time to use the restroom, warm up, and settle your nerves.
As race day approaches, it’s easy to focus on finishing time or pace goals. While it’s great to have goals, remember that every race is an opportunity to celebrate your hard work. Start at a comfortable pace, especially during the first mile when excitement can tempt you to run faster than planned. Running your own race will help you finish stronger and enjoy the experience much more.
Most importantly, have fun! Look around, soak in the atmosphere, cheer on your fellow runners, and celebrate what your body has accomplished. Whether you’re running your first 5K or chasing a new personal best, crossing the finish line is something to be proud of. At Moms on the Run, we finish our summer training with our annual 5K and Kids Run, and if you’re part of our community, we can’t wait to high five you at the finish line. You’ve put in the work. Trust your training, believe in yourself, and enjoy every mile. We’re cheering you on every step of the way!
Sources:
American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 12th ed. Philadelphia, PA: Wolters Kluwer; 2025.
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for Training and Competition. Journal of Sports Sciences.
American College of Sports Medicine. Exercise and Fluid Replacement Position Stand.