Running is HARD. Sometimes race day doesn’t go to plan. And actually, because running is so hard, it’s not just sometimes that things don’t go exactly how we may like, but quite often.
The very first thing to do is cut yourself some slack. All the hard work you have put into training for your goal is seriously impressive and an achievement in itself. We get it though – those initial days after a disappointing race can be really hard, so Runna’s here to help with some mindset tips and wisdom from our expert coaches.
Understand What Happened
There are factors you can control on race day and others you simply can’t. Unfavorable weather conditions, an overcrowded course, or an unexpected mid-race niggle? After training for so long, if something like this happens, it can feel like the world was not on your side that day.
These are the factors we just have to accept – so stop analysing the things you can’t control and instead focus on what you feel you can genuinely learn from and improve on.
Olympic Marathon Runner and Runna Coach, Steph Davis, has some words of wisdom: “The weather, terrain, injury and illness are all things that are out of your control – so if these slowed you down then park it. There isn’t much you can do to prevent a savage headwind.”
What Actually Went Wrong?
If your race-day disappointment stems from something you feel you could have done better, it can sting more. Logging these moments, learning from them and creating strategies to improve will help you adapt and return stronger.
Some of the most common race-day slip-ups include:
Going out too fast
Not fueling adequately
Lining up without a clear race plan
Disappointments aren’t dead ends, they’re fuel. The most important thing you can do is adapt. Share your experience with friends or fellow runners – chances are they’ve faced similar disappointments and will appreciate the chance to talk it through together.
Then create a plan to address what went wrong so you’re better prepared next time.
Started too fast? Practice negative splits during progressive training runs, or try it in a race-like setting such as a parkrun to get used to pacing in a crowd.
Fueling fell short? Build in more time to rehearse your nutrition strategy during training. Experiment with different mid-run fuels to discover what works best for your body.
Have a Goal That’s Not Just Performance-Based
Aiming for a PB or time-based performance goal is brave and ambitious. It takes a lot of hard work, commitment, and courage to line up on the start line aiming to run the quickest you ever have. But when all the focus is on one number, the stakes can feel overwhelming. Having an additional goal that’s not purely based on performance is an effective way to reduce performance anxiety and post-race disappointment.
Coach Steph says: "If you were aiming for a PB, then don’t forget that this the fastest you have EVER run in your whole life. It's not realistic to be able to do this every time we race. Let yourself feel disappointed, but don’t let it linger on past race day itself."
Good examples are:
Aiming to soak up the crowd’s energy
Focusing only on your time can make you forget to enjoy the race. Adopting a mindset of simply going out to have fun can actually end up boosting your performance. Running happy = running fast.
Aiming to run a negative split overall
Even if you don’t hit your overall goal time, achieving a negative split and finishing strong can give you a confidence boost.
Aiming to perfect your fueling routine
It takes time to figure out a fueling routine that’s optimized for your body. Mastering what gels or drinks you take and sticking to this on race day can set you up for stronger, more enjoyable future runs.
A time is just a number. Your attitude and spirit to get on the start line means more.
Don’t Take It Out On Your Body
You followed your plan, hit your paces in training, nailed your taper, and perfected your fueling strategy. But on the day, your legs just didn’t have it. This doesn’t mean you’re unfit – some days are simply like that.
Don’t punish your body by diving straight into extra-intense training. Give it the rest and respect it’s earned.
Don’t Book Another Race Straight Away
It’s natural to want to try and right those wrongs as soon as possible, but by instantly signing up to another race, you’re putting unnecessary pressure not only on your body, but on your mind too. Don’t underestimate the mental fatigue, as well as the physical fatigue, of racing, even if you didn’t quite reach your goal. Rushing into a redemption race can risk further disappointment, so give yourself the break you deserve.
Using a disappointing race as motivation for another one can be very powerful, but only when paired with patience and perspective. Let the dust settle and use your disappointment as a boost for some solid training instead.
Don’t Compare to Others
It’s a good idea to stay away from Strava for the initial few days or weeks following a disappointing race. Comparing yourself to others, whether it’s in a training session or race is such an easy thing to do, but it can make you over-critical of yourself.
We get it though – as runners, we all love Strava, so if you can’t stay away from the app, try logging some honest reflections and thoughts on how you are feeling in the ‘Private Notes’ section of your activity.
Logging how you feel in the moment can provide some great motivation for future training and races – even just the process of getting those thoughts out of your head and onto paper (or Strava) can make you feel a little lighter.
Try Something New
Ever considered a trail race? Or maybe a triathlon? Whatever it is, switching your focus and trying something new really helps to take the pressure off. If you’ve been honing in on time-focused goals (like a 10k or marathon PB), trying an adventurous trail race, where times are not the ultimate measure of success, can give you a new focus.
Hills, mud, and great views = what’s not to like. But even if it’s something more simple – like racing a shorter distance than usual – trying something new can give you the confidence boost you didn’t know you needed. Take the pressure off and have fun with a new goal that you might not have tried otherwise. Who knows, you might never look back!
Don’t Diminish What You’ve Achieved
It’s easy to let post-race disappointment overshadow the journey that got you to the start line. No matter the result, reaching race day takes dedication, consistency, and hard work.
Time is a healer – you have everything it takes to rebuild and achieve your goal.
At Runna, we’re here to support you through every stage – including what comes next. Our Post-Race Recovery Plan is designed to ease you back into running after a big training block, with mobility and strength sessions that add variety, aid recovery, and help you come back stronger for your next goal.