7 Steps to Recovering from a Terrible Race

Written by
Megan Harrington

You trained for months, toed the line with high hopes on race day—and then the wheels came off.

Most seasoned runners have experienced a bad race or two, but knowing what to do next isn’t always so obvious. The next time a race doesn't go as planned, use these steps to bury past performances and avoid repeating the same mistakes in the future.

1. Recover.
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Whether you dropped out at the halfway point or just struggled to maintain pace, you still need to prioritize post-race recovery. You didn't meet your goal, but your body still went through the stress of training and racing. After crossing the finish line, get some fluids and food in your system as soon as possible. This is especially important if the race was long or if you struggled due to a fueling error. It might be tempting to drown your sorrows in a beer or a greasy meal, but try to save that for a later date.
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2. Grieve.
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Things didn't go as planned and that's a major bummer. Give yourself time to be upset. Allow yourself to be disappointed and to wallow a little—but put a cap on it. It's okay to be in a bad mood for a day or two, but any longer than that isn't good for your well-being. If you're having trouble moving on, try distraction. Immerse yourself in a work or home project or make plans with non-running friends.
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3. Talk about it.
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Once you've had a little bit of time to digest what happened, it can help to tell your war story to fellow runners. Did you hit the wall at mile 20? Was race day 90 degrees and humid? Talking about your experience might be cathartic. Some runners prefer writing a race recap in a training log or on a blog—do whatever feels right.
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4. Analyze.
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Maybe it was clear from the start what went wrong or maybe you still aren't sure. Whatever the case, now is the time to figure out what went well and what wasn't as successful. As you analyze your training and race, try to pinpoint what you did well (e.g. long runs) in addition to things that need improvement (e.g. hydration strategy).
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5. Find the positive.
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You hoped to BQ, but DNF'd instead. It happens. But there had to be something good about the experience, right? Maybe you lost five pounds, made new running friends, or experienced a new city by foot. Identify at least a handful of positives from the training or racing experience and focus on them when you're feeling low.
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6. Boost your confidence.
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If you didn't meet your goal, your faith in your running ability might be rocked. Once you've recovered, plan a run or workout that will make you feel good. If you bombed a marathon, try racing a fast 5K. Consider non-race options as well—whether it's mile repeats on the track or a strong long run with a friend, find something that gives you a lift.
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7. Plan your next race.
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Once you've had some time to reflect and regroup, it might be time to consider another race. If you're looking for redemption, first ask yourself if you're healthy enough. Are you injury-free and recovered? If so, there might be a race that can offer a do-over. But if you're burnt out or banged up, it might be best to wait awhile before racing again.

In running, as in life, sometimes the journey is more important than the final destination!
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race.
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Find a
race.