Your race day is right around the corner, and after training hard for months, you can’t wait to have your effort pay off. But wait, what if something got in the way of your training and you aren’t prepared for your race? What should you do?
The more you run and the more you race, the more likely it is that at some point in your running career you will encounter a situation in which—for a variety of reasons—you haven’t trained the way you wanted or you feel like you will not be able to reach the goals We earn a commission for products purchased through some links in this article.
Here, a few running experts explain how to deal with What to Do When You Aren’t Prepared for a Race, Look, life is always going to get in the way of some of your nerves, unexpected weather issues, and other situations in which you know that you aren’t prepared to race.
You Didn’t Train the Way You Wanted
Look, life is always going to get in the way of some of your half or marathon training—someone in your family needs your attention for a few weeks, a Watch the Boston Marathon Here, a few running experts explain how to deal with long runs.
If you miss enough sessions, you may be tempted to call this training cycle a wash and start over with another race, but you have other options, Carl Leivers, CA Notice at Collection Runner’s World.
First, consider run/walking American Heart Association training plan but missed some key workouts. However, if you couldn’t do the last half of the training program, especially if it was due to an injury, then Leivers says he “can’t imagine a scenario where the race would be a great idea.”
Furthermore, if you think the likelihood of getting injured is low—a great tool to figure this out is the American Heart Association—Leivers says that successfully completing a race, such as a half or shorter, can help boost your confidence in future races. “You can always feel good about accomplishing a race because it’s about pushing yourself to do the best you can in any situation,” Leivers said.
A marathon, however, might be too much of a push. If you finished your last month or two of training without a problem, then you will likely be okay. If you didn’t do your last six weeks of training or if you were wiped out or in pain, then play it safe and sign up for a race in the future.
You’re Sick On (or Near) Race Day
If you’re unlucky enough to get sick on (or near) race day, consider your symptoms before deciding whether to tough it out.
“We use the head and neck rule in sports medicine to decide if an athlete can still train,” Threshold Workouts to Build Speed Endurance., a sports medicine physician at Orlando Health Jewett Orthopedic Institute and chief medical officer for U.S. Olympic marathon trials in Orlando, Florida, tells Runner’s World. Above-the-neck symptoms, such as a runny nose or sore throat, are unlikely to cause issues during a race. Symptoms felt below the neck, such as chest congestion or upset stomach, are signs to stay home.
That said, there are exceptions to the rule. Having a fever, for example, warrants skipping your race, especially if you suspect or have tested positive for a contagious illness such as the flu or COVID-19, per the American Heart Association. Even if you feel fine, you risk spreading the virus to the runners around you.
Eldayrie adds that any recent illness that’s left you dehydrated or extremely fatigued is cause to reconsider racing. Going into a race in this state can increase your risk of serious issues like rhabodmyolsis (muscle breakdown that damages the kidneys), heat illness, or heat stroke, says Eldaryie.
The Weather Is Crazy
While it’s preferable to train in an environment similar to the one you’re racing in, weather is nothing but unpredictable—you may end up facing conditions that are significantly hotter or colder than you expected. “There are standards for most formal races that require delay or cancellation in cases of extreme heat or cold weather where it’s unsafe to race,” Eldayrie says. Sometimes, though, a runner has to rely on self knowledge and how much the race means to them.
“Skipping a race that’s not canceled is a personal decision based on how the runner feels about where they are from a training and health standpoint,” Eldayrie adds.
If you decide to race in weather that’s significantly hotter or colder than you trained for, be ready to reassess your goals, Leivers says. Adjust your performance goal or throw it out altogether and focus on an Atlanta-based USATF-certified endurance coach, tells.
But if enjoyment doesn’t appear to be in the cards, “it’s always okay to consider doing another race,” Leivers says.
You Didn’t Sleep at All the Night Before
Prerace jitters can throw off your sleep. “Unfortunately, not sleeping the night before a race is quite common,” Jenni Nettik, running coach and owner of Colorado-based Mercuria Running tells Runner’s World.
But a sleepless night shouldn’t interfere with your race. “You’ve trained for months, and you’ve probably done training after a bad night of sleep at some point, so there’s no reason why a bad night of sleep, even if it’s the night before, would be a reason to skip the race,” Leivers says.
Runners actually go wrong when they stress about falling asleep the night before. “You’re lying in bed at one in the morning, and you’re thinking, ‘I have to get to sleep,’ and we all know that doesn’t work,” Leivers says. Instead, he suggests focusing on relaxing as much as possible and not worrying about whether you fall asleep. “You can put on some relaxing music and maybe you’ll fall asleep, maybe you won’t, but trust that your energy for the race is not dependent on this one night,” Leivers says.
In fact, rather than worry ahead of time about your sleep the night before the race, create a situation in which you sleep well the nights before the night before a race! Going into the 24 hours before your race well rested and relaxed will put less pressure on your prerace sleep.
However, if you haven’t slept well for multiple nights in the week leading up to the race, you may want to reconsider your goals, Leivers says. For example, instead of chasing a performance goal, like finishing the race faster than your last, focus on a process-oriented goal, like maintaining a consistent pace or hydrating at designated intervals.
Your Nerves Are Overwhelming You
Runners of all experience levels can get nervous before a race. Instead of letting yourself get overwhelmed with anxiety, calm your nerves by going over your race day plan. “I’m a huge fan of guided visualization for this,” Leivers says.
Close your eyes and visualize your race day plan from the time you wake up to crossing the finish line. When will you wake up? What’s the first thing you’ll do? What will you wear? How will you feel at the starting line? How often will you check your watch during the race? “Mentally walking through every stage of the race and doing that as much as possible is a huge help for calming nerves because you get familiar with what the plan is,” Leivers says. He suggests visualizing your race day until it becomes boring.
Reviewing your training plan and reflecting on all the work you’ve done to get to this point can also help you get your nerves under control, says Nettik.
You’re Fatigued From Training
It’s normal to feel fatigued at different times during the training cycle, but the taper period leading up to a race is not that time. “If fatigue is being felt in the days leading up to the race, then something went seriously wrong weeks ago,” Leivers says.
That said, you don’t necessarily need to skip the race if you feel sluggish during your taper. Instead, Nettik suggests making your taper period longer than you originally planned. “The goal should be to ‘miss’ running during your taper,” she says. “If you do, you’re probably ready to race.”
Leivers also recommends taking the focus off running—perhaps limiting runs to 15 minutes and ensuring you’re eating well, staying hydrated, and sleeping as much as possible—during the week before the race.
Nevertheless, while prerace fatigue is manageable, exercise burnout is cause for concern. Exercise burnout is more than fatigue—it’s characterized by a loss of motivation, persistent soreness, cynicism about running, a decline in performance, and a depressed or irritable mood, per the International Sports Sciences Association. If you notice these symptoms, it may be best to drop out of the race. “It takes more than a few days to recover from burnout,” Leivers says. “If you try to push yourself, you’re going to dig a bigger hole that you need to climb out of later.”
However, if you’re traveling for your race and you’ve already paid for airfare and hotel, skipping the race may not seem like a good option. If you’re determined to go through with it, switch off your competitor mode. “Just go have a good time,” Leivers says.
Consider Running a Shorter Distance
If you are worried about getting through an entire half or full marathon, but want to show up, consider running a 5K or 10K distance if you can opt into another race during your event—or if you feel comfortable leaving your race at a specific distance.
There is a lower risk of injury and burnout from doing a 5K or 10K without being fully prepared, and so is the opportunity cost in terms of recovery from the race, says Leivers.
The Bottom Line About Showing Up
There is another reason you might want to show up: It is almost impossible to not race or change races without incurring fees, and, let’s face it, races are expensive. Before you sign up for multiple races during the course of a year or sign up for a marathon when you have never trained for an endurance event before, consider purchasing race insurance, if it’s available. Look for this information on the race’s website before you register.
Also, many race organizers allow a one-year deferment so you can run the same race in 12 months. While you will be guaranteed entry, you likely have to pay the entry fee again.
Then, once you are getting close to the event and have to decide whether to to race or not, consider the value of the goal versus your concern about injury or disappointment.
“If it’s a race you want to do and you understand that the circumstances might mean compromising on your goal, then great, go for it! If it’s a race that only matters because of a goal time and you won’t be in a position to do it for whatever reason, then find another one that fits better,” Leivers says.
No matter what, remember that racing is not what makes a runner—running makes a runner. In fact, you may want to consider if racing is even something you want to do. Some runners are intrinsically motivated. They run for how it makes them feel, not the public accomplishment of events. In fact, the external motivation of a race—crowds, medals, the comparison of times—can actually ruin an otherwise great run for an internally-motivated runner.
While you may long for the experience of a fantastic event, the truth is, says Leivers, there is no hard and fast reason regarding why you “have” to do a race or why you “can’t” do a race. You don’t fail if you don’t run a race you signed up for and, on the flip side, no one is giving you a medal or an extra medal for toughing it out.
Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including Runner’s World, Prevention, Experience Life and Women’s Running.
