Comparte este contenido March 20, 2026

Rookie mistakes we all made in our first race

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My first official race was a beautiful disaster that I remember with a mix of embarrassment and affection. I made practically every beginner mistake possible: I took off like I was chasing the last bus of the day, wore brand-new shoes I had never tested, drank liters of water minutes before the start. I finished with bleeding blisters, brutal cramps at kilometer 8, and a time significantly worse than what I had achieved in training. But most importantly, I learned.

These are the rookie mistakes I made—and that I’ve seen repeated by thousands of beginner runners—along with how to avoid them in your first race.

Mistake 1: Starting too fast because of adrenaline

This is the most universal—and most devastating—rookie mistake. The energy of the crowd, the music, the starting gun, thousands of people running around you—all of it creates an adrenaline rush that’s impossible to describe until you experience it.

My experience

In my first 10K, I planned to run at a 6:30 min/km pace based on my training. I ran the first two kilometers at 5:45 min/km without even realizing it. I felt incredible, invincible, thinking, “Why didn’t I always train at this easy pace?”

Obviously, it wasn’t easy. It was unsustainable.

At kilometer 7 I completely crashed—my legs turned to lead, my breathing went out of control, and I had to alternate between walking and painful jogging for the last 3 kilometers. I finished with a slower time than if I had simply maintained my planned pace consistently.

How to avoid it

During the first kilometer, you should feel almost ridiculously restrained, like you could run much faster. That slightly uncomfortable feeling of holding back is exactly right. Trust your plan, not your adrenaline.

Repeat to yourself: "Steady and consistent wins the race. My race begins at kilometer 10, not at kilometer 1."

Mistake 2: Wearing brand-new running shoes on race day

This rookie mistake seems obvious when you read about it, but the temptation to wear completely new, pristine running shoes for your first important race is incredibly strong.

My experience

I bought beautiful new running shoes two days before my first race because the ones I had used during training looked worn and dirty. I thought the new ones would make me run faster and look more professional.

By kilometer 5, I felt uncomfortable friction on my heels. By kilometer 8, I had open blisters bleeding inside my new socks. I finished the race limping, with pain that lasted for weeks and kept me from training normally.

How to avoid it

Use running shoes with at least 50–100 kilometers of prior use. They should be broken in enough to adapt comfortably to your feet, but not so worn out that they’ve lost their cushioning.

If you absolutely must buy new shoes before an important race, do so at least 6 weeks in advance and use them for all your remaining training runs. Never, under any circumstances, wear brand-new shoes on race day.

The same applies to socks, clothing, hydration belts, or any other gear. If you haven’t used it multiple times during training, it doesn’t belong in your race.

Mistake 3: Eating something new on race morning

The temptation to experiment with that energy gel you’ve never tried before, or to eat something special for breakfast because you “need extra energy,” is a surprisingly common rookie mistake.

My experience

I normally had toast with peanut butter before my morning training runs. On the morning of my first half marathon, I decided I needed something “more substantial,” so I ate scrambled eggs with bacon, orange juice, and extra-strong coffee.

By kilometer 12, my stomach rebelled violently. I spent 10 miserable minutes in a portable toilet, losing not only time but also precious fluids. The rest of the race became a constant battle against lingering nausea.

How to avoid it

Eat exactly what you’ve eaten before your successful long training runs. If you normally have a banana and water, eat a banana and water. If your routine is oatmeal with honey, stick with that routine.

Race day is not the time for nutritional experimentation. Save experimentation for training runs, where the consequences of a gastrointestinal mistake are minor inconveniences—not disasters that ruin months of preparation.

Practice your pre-race breakfast during at least three long training runs, using exactly the same foods, quantities, and timing that you plan to use on race day.

Mistake 4: Overhydrating before the start

Many beginners, terrified of dehydration, drink absurd amounts of fluids in the hour before the start. This rookie mistake results in a full bladder, an urgent need to urinate, and potentially hyponatremia if taken to the extreme.

My experience

I drank almost two liters of water in the 90 minutes before my first race because I had read that dehydration was dangerous. I spent the first 5 kilometers desperately looking for a bathroom, running uncomfortably with a painfully full bladder.

I finally stopped at a portable toilet at kilometer 6, losing valuable time and completely breaking my rhythm. When I resumed running, my legs felt cold and stiff, and it took several kilometers to regain my cadence.

How to avoid it

Hydrate properly during the 24 hours leading up to the race, not just in the final hours. On race morning, finish your main hydration at least 60–90 minutes before the starting gun.

This gives your body enough time to process the fluids and allows you to empty your bladder properly before the race begins. Drink about 400–500 milliliters with your pre-race breakfast, then only take small sips if you feel thirsty.

Check the color of your urine before the race: Pale yellow indicates ideal hydration. Completely clear urine usually means you may have overhydrated.

Mistake 5: Skipping anti-chafing protection

Chafing is a silent enemy that many beginners discover painfully only when it’s already too late. Areas such as the nipples, armpits, groin, and between the toes are particularly vulnerable.

My experience

I didn’t even know nipple chafing was a problem until I crossed the finish line of my first half marathon and looked down. My white shirt had two embarrassingly obvious blood stains on the chest. The sharp pain I had ignored during the last few kilometers—assuming it was just general fatigue—was actually my nipples completely raw.

The post-race shower was absolute torture. For the following weeks, I couldn’t comfortably wear a fitted shirt.

How to avoid it

Apply petroleum jelly or a specific anti-chafing product generously to any area prone to friction before long runs. This includes nipples, armpits, groin, between the toes, and anywhere skin rubs against skin or clothing.

Men can use adhesive patches specifically designed to protect the nipples. Women should make sure their sports tops fit properly and don’t have seams that may cause irritation.

During long training runs, proactively identify any areas that begin to feel irritated. Those spots will likely require extra protection on race day.

Mistake 6: Not going to the expo to pick up your race kit

Many beginner runners don’t fully understand the logistics of organized races. The Bogotá Half Marathon requires that you pick up your race kit — including your race bib, timing chip, and official shirt — at the expo in the days leading up to the event.

My experience

Fortunately, I didn’t make this mistake myself, but I witnessed a runner arrive on race day expecting to register at the starting line, as if it were an amateur soccer match.

Obviously, he wasn’t able to participate, despite having paid for his registration.

How to avoid it

Read all the event information carefully immediately after registering. Mark the expo dates and pickup hours on your calendar. Go early during the pickup window to avoid long lines and unnecessary stress.

Make sure your race bib has the correct name, your timing chip is working properly, and your shirt is the right size. These issues are easy to fix at the expo but impossible to correct on race day.

Mistake 7: Arriving too late or too early

Timing your arrival on race day is a delicate balance that many beginners misjudge in both directions.

My experience

For my first race, terrified of arriving late, I showed up two hours before the start. I spent those two hours standing around nervously, wasting mental energy, visiting the bathroom repeatedly out of anxiety, and gradually getting colder in the chilly Bogotá morning.

For my second race, overconfident, I arrived just 20 minutes before the start. The lines for the bathrooms were endless, I rushed to my starting wave stressed and hurried, and had no proper time for a dynamic warm-up.

How to avoid it

Arrive about 60–75 minutes before your specific start time. This gives you enough time to park or arrive by public transportation, locate the bathrooms, wait in line if necessary, check your bag at the gear drop, warm up properly for 10–15 minutes, and reach your starting wave relaxed.

Plan your arrival route in advance, including alternatives in case your plan A fails. For mmB 2026, identify beforehand which TransMilenio stations take you closest to the starting area and how long it will take to walk from there.

Set multiple alarms on your phone the night before. Your mmB 2026 training calendar should include these logistical details—not just the running sessions.

Mistake 8: Inadequate or nonexistent warm-up

Many beginners arrive at the starting line completely cold, without doing a proper dynamic warm-up. They think they are “saving energy” for the race itself.

My experience

I simply stood in my starting wave waiting for the gun, maybe doing two quick, superficial static stretches. The first three kilometers felt stiff and uncomfortable as my body gradually woke up. By the time I finally found my rhythm, I had already wasted a considerable amount of energy running inefficiently.

How to avoid it

Do a 10–15 minute dynamic warm-up about 20 minutes before your start time. Include very easy jogging, high knees, butt kicks, controlled lunges, and ankle mobility drills.

This warm-up gradually raises your heart rate, increases muscle temperature, lubricates your joints, and activates neuromuscular patterns. You’ll arrive at the starting line ready to run efficiently from the very first step.

Avoid deep static stretching before running, as it can temporarily reduce muscular power. Save static stretching for after you finish the race.

Mistake 9: Not having a specific pacing plan

Starting without a clear pacing strategy is a rookie mistake that almost guarantees a low race execution.

My experience

My plan was vague: “run comfortably and see what happens.” This lack of structure meant I ran entirely by feel in the middle of adrenaline and chaos. As I mentioned earlier, this approach led to a first kilometer that was far too fast and a subsequent collapse later in the race.

How to avoid it

Determine your specific target pace based on your recent training—not on optimistic fantasies. If your long runs have consistently been around 6:30 min/km, plan your first race at 6:20–6:25 min/km at most, not 5:45 min/km just because you think you’ll be “extra motivated.”

Write your target pace on your arm with a permanent marker or set it as an alert on your GPS watch. Some runners also carry a small pace card with their target splits for each kilometer as a quick reference during the race.

A pace calculator allows you to determine exactly what finishing time corresponds to different paces, helping you set realistic race goals.

Mistake 10: Wearing inappropriate clothing for the weather

Bogotá presents unique weather challenges, with cold mornings that gradually warm up. Dressing inappropriately is a common rookie mistake.

My experience

I wore a long-sleeve shirt and long running pants for my first race in July, thinking it would be cold. The first two kilometers felt comfortable, but from kilometer 5 onward I was suffering from excessive heat, overheating that dramatically affected my performance.

How to avoid it

Dress as if it were 5–10°C warmer than the temperature at the start. Once you begin running, your body will generate heat quickly.

For a typical Bogotá morning around 10°C, a technical short-sleeve shirt and running shorts are usually enough. If it feels cold when you arrive, bring a cheap disposable layer that you can remove and discard during the first kilometers.

Avoid cotton completely. Use only technical fabrics that wick moisture away from your skin. Cotton absorbs sweat, becomes heavy, and increases the risk of chafing.

Mistake 11: Forgetting or incorrectly wearing your race bib

Some beginners attach their race bib incorrectly, forget it entirely, or try to wear it in creative but inappropriate places.

My experience

I attached my race bib with only two safety pins on the top corners. By kilometer 8, the wind lifted it and it started flapping loudly, hitting my chest over and over again. The distraction was incredibly annoying during the final kilometers.

How to avoid it

Attach your race bib with four safety pins, one in each corner, securing it completely flat against your chest. Some runners use special race belts for bib numbers, which eliminate the need for safety pins.

The bib should be worn on the front of your chest, clearly visible—not on your back, side, or leg. Timers and photographers need to see it from the front.

Make sure your timing chip is properly attached to your shoe — not so tight that it restricts circulation, but secure enough that it won’t fall off during the race.

Mistake 12: Not practicing hydration at aid stations

Drinking while running at hydration stations is a skill that requires practice. Many beginners try it for the first time on race day—with disastrous results.

My experience

I grabbed a cup at my first hydration station and tried to drink the entire thing while maintaining my full pace. I spilled most of it over my face and chest, choked on the little I managed to swallow, and completely disrupted my breathing.

How to avoid it

Practice your technique during long training runs. Slightly reduce your speed as you approach hydration stations. Grab the cup firmly, pinch the top slightly to form a small spout, and drink while jogging slowly.

Don’t try to drink the entire cup. Drink what you comfortably can and discard the rest. It’s better to effectively drink 100 ml than to try for 200 ml and spill everything.

Practice this technique at least three times during training before mmB 2026 so it becomes completely automatic on race day.

Mistake 13: Focusing only on the runners around you

Constantly comparing yourself with the runners around you is a psychologically destructive rookie mistake.

My experience

I obsessively tried to stay ahead of a woman who was running near me during the first kilometers. When she sped up slightly, I sped up too without thinking. This stupid ego game completely pulled me away from my planned pace and contributed to my later collapse.

How to avoid it

Run your own race based on your predetermined plan, not on what random runners around you are doing. Their goals, abilities, and strategies are completely different from yours.

It’s perfectly normal for dozens or even hundreds of runners to pass you, especially if you started conservatively. In fact, passing runners consistently during the second half of the race (negative splits) can be psychologically energizing.

Focus on your own metrics: pace, breathing, and body sensations. Mentally block out irrelevant external comparisons.

The mistake I didn’t make—but saw repeatedly

Quitting prematurely when the race gets difficult. I’ve seen beginners stop and walk away defeated at kilometer 7 or 8—not because of injury, but because of mental discomfort.

Unless you are injured or medically compromised, finishing your first race—even if you have to walk—is infinitely better than quitting. That finisher’s medal represents months of preparation. Don’t give it up because of a temporary moment of doubt.

Prepare yourself mentally during training for the inevitable discomfort. The race will get hard. Plan in advance how you will respond when your mind begs you to stop.

Sign up for the Bogotá Half Marathon 2026 equipped with the knowledge of these common rookie mistakes. Learning from others’ mistakes is far less painful than making them yourself.