You put a lot of hard work into your training, so it’s only fitting that you want to make every hard-earned training session or race start count.
There is a long list of things you should do before each run, such as warm up and hydrate, just as there are plenty of things you shouldn’t do before a run because they can be detrimental to your training or racing.
Whether you are a new runner creating good habits or an experienced runner whose workouts aren’t turning out as planned and you want to know why, check out our list of the most common mistakes runners often make and the worst things to do before a run.
Our goal is to help you avoid making those mistakes so you can get the most out of your training and racing.
What Are The Worst Things To Do Before A Run?
#1: Static Stretching
Static stretching is one of the worst things to do before a run.
It is not uncommon for runners to lace up their running shoes and go for some deep toe-touching stretches or one-legged heel-to-bum quad stretches.
However, contrary to popular belief, static stretching actually does more to hinder your running performance1Wilson, J. M., Hornbuckle, L. M., Kim, J.-S., Ugrinowitsch, C., Lee, S.-R., Zourdos, M. C., Sommer, B., & Panton, L. B. (2010). Effects of Static Stretching on Energy Cost and Running Endurance Performance. Journal of Strength and Conditioning Research, 24(9), 2274–2279. https://doi.org/10.1519/jsc.0b013e3181b22ad6 rather than help you get warmed up.
Instead, I recommend starting your running session with some easy walking or jogging to get your heart rate up and blood flow to your muscles, followed by a dynamic stretching routine that targets your glutes, hamstrings, quads, and calves.
The routine could include leg swings, lunges, squats, or calf raises.
That way, you allow your muscles to warm up gradually, increase your range of motion, and reduce the risk of injury.
Check out this article for the perfect dynamic stretching routine: 15 Dynamic Stretches For Runners: Benefits + How To Do Them
#2: Drinking Alcohol
This should be a no-brainer, but drinking alcohol truly is one of the worst things to do before a run.
A glass of wine or a beer the night before your morning run may seem innocuous, but even if you don’t feel hungover, even a small amount of alcohol can make your run feel much harder.
For starters, drinking alcohol disturbs your sleep. Some studies have suggested that drinking as little as 12 ounces of beer can disrupt the most beneficial kind of sleep.
Waking up groggy and unsatisfied is one thing, but did you know that not getting enough sleep actually means that your body doesn’t recover as well from all your running training?
Alcohol is also a diuretic, meaning that too much of it could leave you dehydrated come your run (more on that in worst things to do before a run #6).
Save that ice-cold beer for after your run; it will probably taste much better then, too!
#3: Overeating Too Close To Your Run
Overeating is one of the worst things to do before a run.
This is an easy mistake to make if you have a planned a long-distance run or it is race day and you feel the need to carb load before getting to the starting line.
However, eating too much right before your run can make you uncomfortable, and you might experience a nasty stitch or stomach cramps during your session.
When you’re running, your digestive system gets put on the back burner when it comes to what your body prioritizes. During your run, your blood won’t be pumping to your digestive system as much as it usually would, and your food will take longer to digest.
This means that if you eat too much at the last minute before your run, it will sit heavy in your stomach and leave you feeling unsatisfied.
But it can be a balancing act between overeating and having enough energy to tackle your run or workout.
I recommend fueling before your run with a small, light, carbohydrate-rich snack at least 30 minutes before you head out. It could be something simple like a piece of toast with peanut butter or honey, an energy bar, or even just grabbing a banana.
If you eat a larger meal before your run, give it enough time to digest. 2-3 hours should do the trick.
Whether for your marathon training run, half-marathon race, or speed session, eat something before every run so you do not go out on an empty stomach. Just leave a sufficient amount of time for your body to process it before you start.
It could be as simple as an energy gel if solid food bothers your stomach in general before running.
For a comprehensive rundown of pre-run fueling: What To Eat Before Running In The Morning
Related: What To Eat The Night Before A Long Run For Maximum Results
#4: Not Going To The Bathroom
Once you make this mistake, you’ll be sure not to make it again.
Nothing is more frustrating than being out on a run and realizing too late that you should have spent an extra few minutes sitting on the toilet before heading out.
But when nature calls… if you’ve got to go, you’ve got to go.
Needing to use a restroom during your run is incredibly inconvenient as it can disrupt the flow of your run or just be a straight-up nightmare if there’s no toilet in sight.
Train your body to get into the routine of a pre-run toilet trip, and soon, you’ll be doing it on autopilot.
You should also factor this time spent on the toilet into your pre-run schedule, especially if you have a tight morning. That way, you won’t be tempted to forgo this crucial time to save some extra minutes.
Take heed; you’ll save more time in the long run when your training sessions go uninterrupted.
Pro tip: if you’re heading out for a trail run or an ultramarathon, bring toilet paper. You never know…
#5: Ignoring Your Body
This is probably top of the list of worst things to do before a run.
It’s all too easy to grab yourself a training plan and stick to it to a T.
Although this can be an excellent approach for some, sticking to a plan too rigidly can often mean you turn a blind eye to how your body is feeling.
Plans are awesome—we love plans—but they don’t know when you are recovering from illness or injury or when life throws you a personal crisis.
It is important to have a plan, but being flexible about it is a much healthier approach than forcing yourself through it, whatever the circumstance.
Although pushing through when you’re tired and achy is part of developing yourself as a runner, being flexible with a plan might actually mean that you’re more likely to reach your long-term running goals without burning out during training.
So, before a run, take a moment to notice how your body is feeling.
Are you completely exhausted from all your training? Remember that rest should be a key part of your training schedule.
Do you have an ache or pain that will not stop bugging you and keeps getting worse? Listen to your body! Maybe it’s time to lay off the running, hop on the weight training wagon, or see a physical therapist.
If you have a running coach, talk to them about how you are feeling to make adjustments to your training schedule.
#6: Drinking Too Much Too Close To Your Run
We all know hydration is essential for running, but chugging lots of water before heading out the door is one of the worst things to do before a run.
Doing so will likely leave your stomach feeling incredibly uncomfortable.
If you have gulped down lots of water before a run, you may be familiar with that nasty sloshing sensation in your gut. I’ve had it before and have heard it splashing around!
Well, that’s what we are looking to avoid.
Although hydration is key to happy and efficient running (and there are plenty of studies2Casa, D. J., Stearns, R. L., Lopez, R. M., Ganio, M. S., McDermott, B. P., Walker Yeargin, S., Yamamoto, L. M., Mazerolle, S. M., Roti, M. W., Armstrong, L. E., & Maresh, C. M. (2010). Influence of Hydration on Physiological Function and Performance During Trail Running in the Heat. Journal of Athletic Training, 45(2), 147–156. https://doi.org/10.4085/1062-6050-45.2.147 to prove it), knocking back lots of water pre-run is not the way to go.
Instead, focus on being well-hydrated in your daily life for health and wellness in general.
Eight to ten cups of water is the standard recommendation, but if you are somewhere hot or you exercise more than most, you should drink more.
Take small sips of water or your electrolyte sports drink at regular intervals for pre-run hydration. It’s as simple as that.
Taking small sips is important so you don’t end up with that sloshy stomach feeling.
Hold off on the liquids for the half-hour before your run. Ideally, you should be well-hydrated by this point.
So you’ve gone on your run, now what? Our post-run routine has you covered!
