6 Red Flags to Watch Out for when you have 4 Weeks Before Race Day

As race day approaches, your training should be dialed in, but it's crucial to stay mindful of potential warning signs that could derail your performance. With just four weeks to go, it’s easy to overlook subtle issues, but doing so can lead to bigger problems on race day. Below are six red flags to watch out for and how to address them to ensure you cross that finish line feeling strong.

1. Illness

Staying healthy as race day nears should be your top priority. Runners are particularly vulnerable to colds, flu, and chest infections as they push their bodies to the limit. If you feel under the weather, consult a healthcare professional immediately. Taking a few days off to recover won’t sabotage your months of hard work, but trying to "push through" while sick can worsen your illness and affect your race performance—or even force you to withdraw. Listen to your body and rest when necessary.

2. Injury

Muscle strains and overuse injuries are common, particularly during intense training phases. Keep an eye out for issues like plantar fasciitis, stress fractures (especially in the shins or hips), and muscle tears. If you notice any unusual pain or discomfort, don’t ignore it—seek treatment as soon as possible. Adjust your training load to include low-impact activities like swimming or cycling, which can maintain fitness without adding further stress to your body.

3. Decline in Performance

If you find that your usual training sessions feel unusually difficult or you're struggling to maintain your normal pace, this could be a sign of overtraining or fatigue. A sudden decline in performance is often mistaken for a lack of fitness, but it’s usually your body’s way of telling you it needs more recovery. Cut back on your program load, add extra rest days, and use tools like training apps or simple logbooks to track your performance objectively and avoid burnout.

4. Loss of Motivation

While it’s normal to feel less excited about training occasionally, a dramatic loss of motivation—coupled with feelings of doubt or anxiety—can indicate that you're on the brink of overtraining. If you start seriously questioning why you’re even running, it may be time to reevaluate your approach. Many seasoned runners take this as a signal to begin tapering early. Give yourself permission to rest, reflect on your training history, and regain your mental focus.

5. Disturbed Sleep

Good sleep is the cornerstone of recovery, but as race day looms, you might find it harder to get a solid night's rest. This can be due to anxiety, overtraining, or physical discomfort from early morning sessions. Poor sleep has a snowball effect, impacting recovery, performance, and even your immune system. If you’re struggling to sleep, try reducing your training load and practice relaxation techniques such as deep breathing or progressive muscle relaxation to ease you into better rest.

6. Fatigue

Fatigue isn’t just feeling tired after a hard week of training—it’s a more profound, all-encompassing state that includes physical, mental, and emotional exhaustion. Symptoms might include lingering muscle soreness, lethargy, frequent illness, and even feelings of depression. If fatigue sets in, it's crucial to take a step back. Incorporate rest days, lighter recovery sessions, and alternative exercise like swimming or cycling to help your body and mind recharge.

It's On You Now

With four weeks left until race day, being aware of these red flags could make the difference between a strong finish and a disappointing race. Stay tuned into your body, listen to its signals, and don’t be afraid to take an extra rest day when needed. After all, the goal is to get to the starting line healthy, motivated, and ready to give it your all.