How to deal with DNF's as a trail runner

It was late in the afternoon of the race, with about 50kms in my legs and some serious climbing completed. My head was throbbing, and for the last few hours, I’d not been enjoying myself. 

As I walked into the checkpoint though, I knew I wasn’t leaving it. 

Sitting down and pondering my life choices, I sent a text to my wife: I’ve withdrawn from the race. Not my day. Am OK.  It was all I could muster at the time. I then proceeded to have a good cry and feel very sorry for myself.  

It was my first DNF (Did Not Finish) even after years of running many ultras and trail races.

I then started to think about why this had happened to me. Was it my training? No, I had some of my best training leading in with specific sessions relating to the course and profile.  Was I sick? No, I was feeling pretty good in the lead-in. Was it my taper? No, I was well-tapered and feeling ready for the race. Was it my nutrition? Unlikely, I’d been eating and getting the carbs in, as I had in training.  

I couldn’t put my finger on it.  

Regardless, there were still lessons to learn from, what at the time, felt like a big failure.  So how can we flip the disappointment of a DNF into a learning experience and an opportunity to grow as a person and trail runner?

RECOGNISE:

First, recognise it happens to everyone at some point in their trail running career. Even the elites and professionals have their DNFs and off days. You’re not alone in the experience, we have all been there.

EMBRACE THE EXPERIENCE:

A DNF can be a profound learning experience. Instead of viewing it negatively, see it as an opportunity for growth and self-improvement. It teaches us resilience and the ability to handle setbacks with a positive mindset. A key trait for all trail runners.

EVALUATE THE ENTIRE EXPERIENCE:

To learn from a DNF, analyse the entire race experience, not just the moment of failure. Assess what went right (it won’t all have been bad!) and what went wrong. Was the goal we had in mind a little too lofty and pushed us too much? This comprehensive evaluation helps us, in formulating better plans for future races and our training.

KNOW YOUR LIMITS:

A DNF highlights the importance of recognising and respecting our physical limits. We all want to, yet pushing through pain or ignoring warning signs can have serious consequences. It’s crucial to prioritise your health and well-being, listen to your body, and seek appropriate medical attention when needed. Don’t ignore the volunteers, they are there to help you and have a good perspective, you may not be seeing at the time.

LOOK AT YOUR TRAINING & PREP:

A DNF prompts us to do a critical evaluation of our training, specific race preparation, and overall readiness for the race. Reflect on mileage, intensity, strength training, nutrition and gut training, and key, the specificity to the event, of our training. Identify areas for refinement to enhance your future performance.

CULTIVATE MENTAL RESILIENCE:

Bouncing back from a DNF requires mental fortitude. Confronting disappointment and self-doubt demands resilience and grit. Use the setback as motivation to persevere and set your new goals. Remember, setbacks are opportunities. A DNF can be used as a great motivator for your next trail race. Don’t grieve for too long though, get back on the horse and get going quickly.

ADAPT & BE FLEXIBLE:

Flexibility is crucial for successful trail runners, allowing them to adapt to changing circumstances. A DNF underscores the importance of remaining adaptable in the face of adversity. This may mean changing our training or adapting our goals for the next race.

FOSTER A GROWTH MINDSET:

A DNF tests your mindset and attitude towards adversity. Adopting a growth mindset transforms setbacks into opportunities for personal and running development. It’s an opportunity to make changes or try new approaches. Reframe a DNF as a stepping stone towards future success, find meaning from the experience, and apply lessons learned to become a stronger and more resilient trail runner

A DNF, though disappointing at the time, is an inevitable part of every trail runner’s journey. It’s an opportunity to grow, recalibrate training and goals, and build resilience. Whether it’s reassessing your preparation, acknowledging your limits, or developing mental toughness, the lessons learned from a DNF are invaluable. Embracing these challenges with a growth mindset can transform what feels like failure into a stepping stone toward future success. Remember, it’s not the race that defines you, but how you rise after each setback that shapes your trail running journey. It happens to us all and don’t let one race define you!  There’s plenty of running still to do, see you on the trails!