Knowing how to deal with a DNF can be hard. It can be a rollercoaster of emotions. If this has happened to you, you are not alone! I have both did not starts (DNSs) and DNFs to my name. Although it stings in the moment, there are so many lessons learned over the years. Here are my five lessons for how to deal with a DNF:
1. Allow yourself to be upset, sad, reflective about the DNF
In order to process an emotion, we first need to feel that emotion. Avoid stuffing it away and give yourself permission to have a cry, scream, or be cranky for a few days. You trained hard and it is understandable if you are upset, sad, frustrated, etc.
2. Analyze your race to gain valuable insight about the DNF
We learn more from our failures than our successes. Take time to analyze your race and determine if there are areas you need to focus on for future training. Some questions to consider:
-
Did you suffer due to heat? Is this common for you?
If so, did you do a heat acclimation protocol? Did you adjust your nutrition, hydration strategy to take the heat into account?
-
Did a lack of nutrition cause you to bonk?
Were you unable to consume enough calories due to poor planning or due to stomach troubles? If it was due to poor planning, this can be adjusted for future training and racing. If you had an upset stomach, determine if this is a trend for you in races or if it was due to environmental conditions or a faster pace than you are used to. If it is a trend, consider working with a sports dietician to determine the cause and have a better nutrition plan for you.
-
How was your pacing throughout the race?
Look at the specific sections of the course where you slowed significantly. Was this due to going out too fast? Or perhaps you know you are generally weaker on climbs or technical sections? This can guide where you should focus more of your energy for training in the future.
-
List the controllables and uncontrollables for the race.
For example, controllables would be things like what you carried in your pack, nutrition that you carried with you, and how you paced yourself over the course. Uncontrollables are things like the weather on race day, trail conditions, how fast the other runners are going, etc. While we can’t control the uncontrollables we can change our mindset about those factors. We can also train and race in a range of conditions to be more comfortable with these uncontrollable factors.
3. Understand that your DNF is not reflective of your worth as an athlete or human!
This one is non-negotiable!
4. Know that all that training did not go to waste just because you had a DNF.
Training is one long continuum. Don’t think of training as just being for one race. When you approach training with a long range view, you will start to reap huge benefits year after year. All the training you did for the race where you had a DNF will benefit you in the next event you choose to pursue. This is where creating an annual training plan with a periodized long range plan is a huge benefit. It ensures you gain compound interest from your training and races.
5. Get back out there and sign up for your next race! You got this!
You’ve learned lessons and now you are ready to apply those lessons to be a better athlete for future training and racing. Don’t let a fear of failure hold you back from reaching and growing. Train smart, build your team of support, and get back out there! I believe in you!