Half Marathon: What Not to Do in the Final Week

What Not to Do the Week Before a Half Marathon?

The week before a half marathon is a critical period for optimizing performance, not for making gains. It's a time for strategic rest, nutritional consistency, and mental preparation, meaning many common training habits should be paused or avoided to ensure you arrive at the start line fresh and ready.

The Crucial Art of the Taper Week

The final seven days leading up to a half marathon are commonly referred to as the "taper week." This isn't a week off, but rather a carefully structured reduction in training volume and intensity designed to allow your body to fully recover, repair muscle damage, replenish glycogen stores, and adapt to the training stimulus accumulated over weeks or months. Missteps during this period can negate months of hard work, leading to fatigue, injury, or gastrointestinal distress on race day. Understanding what to avoid is just as important as knowing what to do.

Key Pitfalls to Avoid in the Final Week

Intense or Long Training Sessions

• Why avoid it? The physiological benefits of high-intensity or long-duration workouts require time for adaptation (typically 10-14 days). Any hard effort in the final week will not enhance your fitness but will instead cause muscle damage, deplete glycogen, and create residual fatigue that will hinder your race day performance. Your fitness is already built; this week is for showcasing it.
• What to do instead: Stick to very light, short runs (e.g., 20-30 minutes) at an easy, conversational pace. Some runners incorporate a few short strides (15-20 seconds at race pace) to keep the legs feeling "fast" without adding significant stress.

Significant Dietary Changes or Experimentation

• Why avoid it? Introducing new foods, supplements, or drastically altering your macronutrient ratios (e.g., an extreme carb-loading strategy you haven't practiced) can lead to unexpected gastrointestinal issues, bloating, or energy crashes. Your digestive system is highly sensitive to change, and the last thing you need on race morning is an upset stomach.
• What to do instead: Maintain a balanced, familiar diet rich in complex carbohydrates, lean protein, and healthy fats. Focus on hydration. If you plan to carb-load, do so gradually and with foods you know your body tolerates well, typically starting 2-3 days out from the race.

Trying New Gear, Shoes, or Running Strategies

• Why avoid it? Race day is not the time for experimentation. New shoes can cause blisters or unfamiliar pressure points. New socks can chafe. A never-before-worn race top might rub. Trying a new hydration belt or gel brand can lead to discomfort or stomach issues. Similarly, attempting a new pacing strategy without practice can lead to an early bonk or an inefficient race.
• What to do instead: Wear only gear that you have thoroughly tested and trained in. This includes shoes, socks, apparel, and any nutrition/hydration products you plan to use during the race. Stick to a pacing strategy you've practiced.

Excessive Standing, Walking, or Physical Exertion

• Why avoid it? While light activity is fine, spending hours on your feet touring a new city, engaging in strenuous yard work, or participating in demanding non-running activities will contribute to muscular fatigue and deplete energy stores. Your primary goal this week is to conserve energy.
• What to do instead: Prioritize rest. Elevate your legs when relaxing. If traveling for the race, minimize time spent walking around. Focus on calm, low-impact activities.

Neglecting Sleep

• Why avoid it? Sleep is paramount for recovery, muscle repair, hormone regulation, and glycogen replenishment. Chronic sleep deprivation in the week leading up to the race will compromise your body's ability to perform at its best and impair mental sharpness.
• What to do instead: Aim for 7-9 hours of quality sleep each night. Establish a consistent bedtime routine. Create a dark, quiet, and cool sleep environment. Don't panic if you don't sleep perfectly the night before the race; the nights leading up to it are more important.

Aggressive Stretching, Foam Rolling, or Deep Tissue Massage

• Why avoid it? While gentle stretching and light foam rolling can be beneficial, aggressive static stretching or deep tissue massage can induce micro-trauma to muscles, leading to soreness or even injury. The goal is to feel loose and relaxed, not to create new muscle breakdown.
• What to do instead: Opt for light dynamic stretching or very gentle foam rolling to maintain mobility. If you typically get massages, ensure it's a light, relaxing flush, not a deep therapeutic session.

Over-Hydration or Under-Hydration

• Why avoid it? Both extremes are detrimental. Under-hydration can lead to fatigue and impaired performance. Over-hydration, particularly with plain water, can dilute electrolytes and lead to hyponatremia, a dangerous condition.
• What to do instead: Maintain consistent, adequate hydration throughout the week. Drink water steadily throughout the day. Consider adding electrolyte-rich fluids in moderation, especially if you're sweating more or live in a warmer climate. Your urine color should be light straw yellow.

Excessive Socializing or Stressful Situations

• Why avoid it? The week before a race can be mentally taxing. Adding unnecessary social commitments or exposing yourself to avoidable stressors can elevate cortisol levels, disrupt sleep, and divert mental energy that should be conserved for race day focus.
• What to do instead: Prioritize calm and relaxation. Spend time with supportive individuals or engage in quiet hobbies. Visualize your race, review your strategy, and build positive self-talk.

Last-Minute Cross-Training or Strength Work

• Why avoid it? Similar to intense running, heavy lifting, high-impact cross-training, or new forms of exercise can introduce muscle soreness or injury risk. Your body needs to be fresh, not fatigued from other modalities.
• What to do instead: If you normally cross-train, keep it very light and short (e.g., a gentle swim or bike ride) and only if it's genuinely restorative. Eliminate strength training entirely for the week.

Overthinking and Anxiety

• Why avoid it? While natural to feel some pre-race jitters, allowing anxiety to consume you can lead to poor sleep, digestive upset, and mental exhaustion before you even reach the start line.
• What to do instead: Trust your training. Focus on what you can control: your preparation, hydration, nutrition, and rest. Practice mindfulness, deep breathing, or visualization techniques. Remind yourself of all the hard work you've put in.

The Bottom Line

The week before a half marathon is about preservation and preparation, not pushing limits. Your fitness gains are already in the bank. By strategically avoiding common pitfalls and prioritizing rest, consistent nutrition, and mental calm, you set yourself up for the best possible race day performance and an enjoyable experience. Trust your training, listen to your body, and arrive at the start line feeling confident and ready.