How To Cope When Races Don’t Go Well
For many of us, the time, effort, and resources invested in the key races of the year can make them become such huge milestones, that if the day doesn’t go to plan, it often feels seriously heartbreaking. And it’s not just the dreaded “Did Not Finish” (DNF) that signals something hasn’t gone right. It could be that you just don’t have the day you dreamt of, or that you suffer your way through an ultra just to cross the finish line. Whether you’re racing for fun or professionally, our sports psychologist Dr Josephine Perry has some key advice on how to cope when things don’t go according to plan.
7 Tips for Coping with a Disappointing Race
Dr Josie says that it’s not things not going to plan that should surprise you - it’s when they do! “About 95% of races don’t go to plan. The further you are running, the more issues are likely to arise!”
Here’s how to deal with that.
Accept the disappointment
Firstly, take a moment to digest what happened. When things don’t go as planned, it’s okay to take a day or two to feel your disappointment or even anger. Don’t just brush past it, as those negative feelings could rush back to the surface further down the line, creating doubts and making you less effective in your future training. Just don’t dwell on your bad day indefinitely.
2. Analyse it
Once the initial strong feelings have passed, it’s good to consider what went wrong. Usually, speaking to your coach or to a friend can help you dissect the day and pinpoint where you could improve in the future. But keep a balanced attitude: think about what you did well as well as what you didn’t do so well.
Then, make a list of what you will “stop / start / continue” - what will you keep from your process, what will you change, and what action can you take into your next block of training? You may conclude that you need to work on a specific weakness (e.g., improving your downhill technique) or change a fuel source. These are all very important learnings.
3. There is always a positive
Even when races have gone wrong, there may be moments where you executed the plan 100%. It’s important to recognise these and see what you can repeat in the future (see the “stop / start / continue” approach above). So, write down the positives so you can refer back to them when you’re preparing for your next event.
4. Go back to your “why”
If you’re struggling to regain your motivation, it helps to go back to why you run in the first place. Think about what drives you and where you derive pleasure from. How do you get this from races or challenges?
Reconnecting with your purpose can be a great way to kick off your off-season, too. Think less about getting back into training, let your body and mind wander, and use this thinking time to boost your excitement and set new goals.
5. Reduce the pressure
Instead of immediately throwing yourself into a different challenge, or signing up for a new race to “make up for” the one that didn’t work out well, set aside a few weeks to simply enjoy your sport again.
6. Get naked
You can still wear clothes! But go tech free by leaving your watch or phone at home when you’re next headed out. Find some blue (water) or green (trees) environments to help you remember why you love being outdoors and exploring nature.
7. Plan ahead
Once you’re reconnected with what you love and why you’re doing it, you can finally sink your teeth into your next challenge. Trust the process, focus on what you can control, and learn from your experience to build a strong, confident plan for future events.
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In the end, remember that no single race or event defines you as an athlete. It’s all part of the journey and you learn more from runs that don’t go to plan than from those that do. Trail and ultra running in particular are filled with highs and lows and many unexpected variables come into play, the longer you spend on the trails. So, allow yourself time to process a disappointment, draw lessons from what worked and what didn’t, and reconnect with your motivation and love for the sport before you plan your next move.