In the world of ultra running, the possibility of starting a race and not finishing it - referred to as a DNF (Did Not Finish) - is a real and often unavoidable part of the sport. While many runners fear the prospect of a DNF, it’s important to understand that not finishing a race is not the end of your running journey. In fact, more can often be learned from not finishing a race than from actually finishing one.
Smart athletes will take a DNF as a crucial learning experience and take as much information as they can regarding what went wrong. Here’s why DNFs happen and, most importantly, how you can come back as a stronger runner at your next race.
Why DNFs Happen
Many factors can cause a runner to DNF. Sometimes, it will be one singular problem and sometimes a combination of issues. Here are some of the most common ones:
Physical Fatigue or Injury
One of the most common reasons runners drop out of a race is physical fatigue or injury. Ultra runners push their bodies to the absolute limit, and things can go wrong even with the best training program.
Common issues include dehydration, muscle cramps, joint pain, and blisters. Sometimes, these are simply the result of overexertion, and pushing through them can lead to a long-term injury. Opting to pull out rather than risk a significant injury is a wise choice, even if it results in a DNF.
Mental Exhaustion
Running an ultra marathon requires an enormous amount of mental strength. The mental toll can be exhausting for runners at the back of the pack, who will spend even more time on the course. The sheer length of some races, combined with the fatigue, changing weather, and trail conditions, can chip away at even the strongest runners’ motivation.
If the mental battle becomes overwhelming, there is no shame in stepping off the course and taking a DNF. Recognizing the importance of mental health is critical, and taking care of yourself is more important than finishing.
Weather and Environmental Factors
Ultra marathons often take place in unpredictable environments, from mountain ranges to desert trails. Weather conditions like extreme heat, cold, rain, or even snow can create dangerous situations. High winds, lack of visibility, or rough terrain can slow your pace and increase the risk of injury. Sometimes, the conditions are simply too extreme to continue safely.
Poor Nutrition or Hydration
Fueling and hydrating your body properly during an ultra is one of the hardest challenges, and one that a lot of runners really struggle with. Mistakes such as not eating enough, failing to hydrate properly, or eating the wrong types of food can be lead to gastrointestinal issues, nausea, or fatigue. Many runners DNF because they hit a wall after failing to manage their nutrition, making it impossible to continue in their current condition.
Some runners can continue on at a slower pace while they try to get their nutrition back on track, while others will take the DNF and go home to figure out what went wrong.
Missing Cutoffs
Every ultra has time cutoffs at various checkpoints, and for slower runners, this can be a major concern throughout a race. If you don’t make it to a checkpoint before a certain time, you might be pulled from the race. While it’s frustrating, these cutoffs are in place to ensure the safety of participants and race volunteers, and missing them can lead to a DNF despite your best efforts.
Bouncing Back After a DNF
Reflect, But Don’t Dwell
After a DNF, it’s important to give yourself time to reflect on what went wrong without dwelling on it to the point of discouragement. Was it an injury? Did you push too hard at the start? By taking time to analyze what led to the DNF, you can learn valuable lessons, which can help you avoid future dropping out of races in the future.
Focus on What You Did Right
Even though you didn’t finish, there are most likely some aspects of your race that went well. Did you stay calm during difficult moments? Did you stick to your nutrition plan even as things started to go wrong? Celebrate those small victories, as they are proof that you’re making progress and improving as a runner. A DNF does not erase all the hard work and effort that you took leading up to and during the race.
Work on Mental Resilience
Ultra running is as much a mental challenge as it is a physical one, especially for slower runners who are out on the course for even longer periods of time. Use your DNF experience to strengthen your mental resilience. Incorporate mental training into your routine - practice visualization and positive self-talk, and focus on staying present during the more difficult portions of the race. Building mental toughness will help you push through those low points in future races and even long training runs.
Adjust Your Training
A DNF can provide you with valuable feedback about your training. Maybe your nutrition plan didn’t hold up during the race, or maybe your endurance wasn’t where it needed to be. Take this opportunity to adjust your training program for future events. Whether it’s adding more long runs, focusing more on recovery, or fine-tuning your nutrition strategy, use your DNF as a learning experience to improve your future race preparations.
Plan Your Next Race
One of the best ways to move on from a DNF is to sign up for another race. By putting another event on your calendar, you once again give yourself something to work towards. Set realistic goals based on what you learned from your DNF and approach your training with renewed focus. Whether it’s the same race or a different race and distance altogether, having something to look forward to will keep you motivated and moving forward.
Embrace the Ultra Running Community
Ultra running is a community sport, and every runner will likely experience a DNF at some point in their running career. Talk to other runners who’ve been through it and learn from their experiences. You may be surprised that many ultra runners view their DNFs as a rite of passage and a sign that you’re pushing your limits. Community support can be a great source of encouragement as you prepare for your next event.
Try a Different Style of Race
If you are struggling to finish a particular distance (100 miles, for example), trying a different race format can be what you need to help get over the hump. Instead of signing up for another 100-mile race, try signing up for a different format, such as a 24-hour race or even a backyard ultra. The different formats can be a welcome change, and it can help change your mindset if you’re stuck in a bit of a rut after a tough DNF.
A DNF is NOT a Failure
The most important thing to remember is that a DNF is not a failure; it’s simply part of the journey in ultra running. It happens to runners of all abilities and is often a sign that you’re pushing your boundaries. What matters most is how you respond and bounce back. By reflecting on the experience, making adjustments, and focusing on the positives, you can come back stronger and more prepared for your next race.
Finishing the race is only part of the story - what you learn along the way is what makes you a better, stronger runner.
