How will you feel at the start line? How often will you check your

Your goal marathon or half marathon is right around the corner and, after training hard for months, you can’t wait to see your efforts pay off on the day. But then, disaster – something happens that derails your preparations. You no longer feel ready for your race and can’t decide how best to proceed. 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, for various reasons, you’ll encounter a setback. You haven’t trained the way that you wanted, or you feel like you won’t be able to reach the running targets that you set for yourself.

Here, running experts explain how to deal with nerves, a lack of training, unexpected weather conditions and other situations which you know will impact your race preparations.

Despite the best will in the world, life is always going to get in the way of some of your training – you need to support someone in your family for a few weeks, a Is it wise to run with a cold The weather forecast is ominous long runs.

If you miss enough sessions, you may be tempted to call this training cycle a wash and start over with another race. However, as endurance coach Carl Leivers points out, you do have other options.

First, consider run/walking the race, especially if you trained somewhat consistently but missed some key workouts. That said, if you couldn’t complete the last half of your training plan, perhaps due to an injury, then Leivers ‘can’t imagine a scenario where the race would be a great idea’ – so bear that in mind.

If you didn’t train enough but think that the likelihood of getting injured from your race is low, then Leivers says that going ahead and doing a half marathon or shorter could do wonders for your confidence. ‘You can always feel good about accomplishing a race because it’s about pushing yourself to do the best that you can in any situation,’ he says.

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’ll likely be fine. If you didn’t do your final six weeks of training or were wiped out with an injury or niggle, then play it safe and sign up for another race in future.

If you’re unlucky enough to get sick on just before 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,’ says sports medicine physician George Eldayrie, who is also chief medical officer for the US Olympic marathon trials in Orlando, Florida. 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, however, such as chest congestion or an upset stomach, are signs to stay home.

There are some exceptions to the rule, though. 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. 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. He adds that 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.

While it’s preferable to train in an environment similar to the one in which you’re racing, 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,’ says Eldayrie. Sometimes, though, a runner has to rely on their own knowledge and how much the race means to them.

‘Skipping a race that hasn’t been cancelled is a personal decision based on how the runner feels about where they are from a training and health standpoint,’ continues Eldayrie.

If you decide to race in weather that’s significantly hotter or colder than you experienced during training, be ready to reassess your goals, adds Leivers. Adjust your target finish time, for instance, or throw it out the window altogether and simply focus on enjoying the race. If this proposition doesn’t sit well with you, Leivers rightfully says that ‘it’s always alright to consider doing another race’.

There’s no doubt about it – pre-race jitters can throw off your sleep. ‘Unfortunately, not sleeping the night before a race is quite common,’ says Jenni Nettik, a running coach and owner of Mercuria Running has kept you in recovery mode, or long hours at work have taken away time for.

However, a sleepless night shouldn’t interfere with your race. ‘You’ve trained for months and you’ve probably trained after a bad night’s 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,’ notes Leivers.

According to Leivers, runners actually go wrong when they stress about falling asleep the night before. ‘You’re lying in bed at 1am and thinking, “I have to get to sleep” – and we all know that this doesn’t work,’ he says.

Instead, Leivers 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.’

Although it’s normal to feel fatigued at different times during your training cycle, the directly What to get for FREE with a London Marathon medal sleep well What is a ‘good’ marathon time before the night before your race. If you go into the 24 hours prior to your race feeling well rested and relaxed, you’ll put less pressure on your pre-race sleep.

However, if you haven’t slept well for multiple nights in the week leading up to your race, Leivers says that you may want to reconsider your goals. 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.

Runners of all abilities and 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 visualisation for this,’ says Leivers.

Close your eyes and visualise your race day plan from the time you wake up to the moment you cross the finish line. When will you wake up? What’s the first thing that you’ll do? What will you Your training didn’t go to plan? How will you feel at the start line? How often will you check your running 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,’ says Leivers. He even suggests visualising your race day until it becomes boring.

Reviewing your training plan and reflecting on all the work that you’ve done to get to this point can also help to control your nerves, adds Nettik.

Although it’s normal to feel fatigued at different times during your training cycle, the taper period in the final days and weeks before your 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,’ says Leivers.

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 by limiting runs to 15 minutes and ensuring that you’re eating well, staying hydrated and sleeping as much as possible – during the week before the race.

Published: 21 March 2025, exercise burnout is cause for concern. Exercise burnout is more than fatigue – as per the International Sports Sciences Association, it’s characterised by a loss of motivation, persistent soreness, cynicism about running, a decline in performance and a depressed or irritable mood. 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,’ notes Leivers. ‘If you try to push yourself, you’re going to dig a bigger hole that you’ll need to climb out of later.’

Even so, if you’re travelling for your race and have already paid for your airfare and accommodation, 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 and have a good time,’ says Leivers.

Most races do not offer refunds if you decide to bow out ahead of race day – and that is another reason why you may want to hit the start line even if you feel unprepared. After all, many races are expensive.

Before you sign up for multiple races over the course of a single year, or enter a marathon with no longer-distance running experience under your belt, consider purchasing race insurance, if it’s available. Look for this information on the race’s website before you register. In addition, check whether the race organisers allow a one-year deferment, so that you can run the same race in 12 months’ time if required. While you will be guaranteed an entry, you’ll likely have to pay the entry fee again.

As you approach your race and have to decide whether or not to take part in light of the setbacks that you’ve experienced, consider the value of the goal versus your concern about injury or disappointment.

‘If it’s a race that you want to do and you understand that the circumstances might mean compromising your goal, then great – go for it!’ says Leivers. ‘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.’

What’s more, if you’re worried about tackling an entire marathon or half marathon but still want to race, consider running a shorter distance, like a 5K or 10K, instead. There is a lower risk of burnout or injury from doing a 5K or 10K, says Leivers, and you’ll need less recovery time post-race. You may even be able to drop down to one of those distances if offered at your chosen event.

Either way, remember that racing is not what makes a runner – running makes a runner. In fact, you may want to reassess whether racing is even something that you want to do. People run for countless reasons and to feel lessons from my first marathon, not just for public recognition, medals and finish times.

If you do still love the experience of a fantastic event, remember that you don’t fail if you don’t run a race that you signed up for – and, on the flip side, no one is giving you extra kudos for toughing it out.