How to Learn from a Bad Race
Turn your disappointing finish into future PR's. Use these three tips to learn from a "bad" race. Runfargirl.com
Just like we all experience "bad" runs on any given day, we can also find ourselves coming off a "bad" race. Maybe things just didn't come together as you had hoped. There are a lot of factors that go into racing well, some of them we can control and some of them we can't. Sometimes we set ourselves up for a disappointing performance long before race day: maybe our training wasn't consistent because life just got in the way? Or maybe nerves took over? Sometimes circumstances beyond our control affect the outcome: perhaps the day was too hot, the course wasn't well-marked or you found yourself sick the week before? Any number of things can come in to play on race day, but after you cross the finish line consider looking at the race not as a disappointment but as a learning experience. Here are a few tips to help you learn from a "bad" race:
Identify what went "wrong."
Figuring out why you had a "bad" race can be tough since there are so many factors that contribute to your performance. To get the best possible answer consider :
Training: Your training prior to race day: was it consistent? Was it adequate?
Goals: Was your goal for race day realistic given your training? This one can sometimes be a hard pill to swallow, we want to "dream big" but in order to set ourselves up for success our goals need to be realistic.
Pacing: reflect back on your pacing and if you have a log of your mile splits take a look and see if you slowed down as the race progressed. Slowing can be a sign of starting to fast, being overtrained, undertrained or deep fatigue.
Fueling: Did you fuel adequately leading up to the race and during the race?
Uncontrollable: Was weather, temperature or the course a factor? If they were let go of what you can't control.
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Find the Positive.
When you experience a disappointing outcome in a race, it can be tempting to only see the negatives aspects of what went wrong. After you've assessed those factors, find what went right. In a recent disappointing Boston marathon performance I realized that despite the outcome I had nailed my nutrition and hydration. I was well hydrated despite a hot day and I had no issues with having to use the porto-potties along the route (was an issue in my previous marathon). I also, after some encouragement, stayed mentally tough despite wanting to quit. Find the positive aspects of your race and dwell on those.
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Apply what you learned to the future.
Take what you've learned from your race experience and apply it to future training. Maybe you need to be more consistent, or need help with finding a realistic goal for yourself. Perhaps a running coach could help? Or maybe you need to experiment with different hydration and fueling options during race efforts. Or if the weather got the better of you, maybe you need to get out and run in less-than-ideal conditions to help get over feeling uncomfortable during a race. Take what went wrong AND what went right and apply it to future races, and remember. One "bad" race doesn't define who you are as an athlete and running and chances are if you keep at the sport you'll have other "bad" races. The most important thing is looking at them as a learning experience.
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Have you ever had a "bad" race?
What did you do with the "information" it provided for you?
Sarah is a certified running coach with the RRCA and USATF. She and her husband Mark Canney, CPT CSCS collaborate in coaching clients of all ages and abilities to help them reach their running goals. You can learn more about their coaching services HERE.
--Sarah
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