Imagine this scenario: You’ve trained for weeks or months, told everyone and anyone who’d listen about every detail about the race, and then you find out at the worst possible time that you CAN’T run the race you’ve been looking forward to after all. What just happened?
You got a DNS. DNS = Did Not Start. And it really, really sucks. But there are ways to get through it and get over it!
Today I’m linking up at Tuesdays on the Run with Marcia’s Healthy Slice, No-Guilt Life, and MCM Mama Runs. The theme this week is “The Agony of a DNF (did not finish) or DNS (did not start)”. Go to any of their blogs to see what everyone is sharing on this topic!
By the way, congratulations to everyone who made the lottery for the Credit Union Cherry Blossom Run in DC on April 3, 2016! I’ll see you there!
[bctt tweet=”How to move on after DNS-ing a race… #runchat #totr #bibchat #sweatpink”]
How to Get Through a Race DNS
I can share tips on how to get through a DNS because I’ve gone through it, more than once. It’s not a fun experience at all, but it’s part of being a runner…
There’s the DNS that happens when you have a legitimate conflict such as family or work obligations or a sudden emergency where you can no longer attend a race. I’ve never had that type of DNS.
Then there’s the DNS that happens due to situations that occur before you even get to your race, such as a serious injury. That’s the type that I know best…
The first time I had to DNS was in 2013 when I had a stress fracture in the second metatarsal of my right foot. I stopped running, wore a boot for months and hobbled around at work and my two grad school classes. I had to miss the Get Your Rear in Gear 10K, which would have been my very first, and several other races I looked forward to completing. It was a horrible start to a year that I hoped to do a lot of running.
Things got better and I moved on, but then I ended up having another DNS in the latter part of 2013. After my return to running post-stress fracture, I experienced plantar fasciitis in both feet that was pretty painful. I had to take up another round of physical therapy and had to pull out of the Runner’s World 10K. I was so disappointed.
It was tough, but I made it through. Here are ways that can help you if you ever have to DNS a race.
Let Out ALL of Your Emotions
It’s so important to process your emotions when it hits you that you have to DNS a race. Did this race mean something special to you? Were you running it for a special cause or as a challenge to yourself? Were you traveling for the race, or running it with a close friend? Was it super freaking expensive?
When I went to the sports medicine doctor about my new foot pain, he almost instantly diagnosed that I had a stress fracture. The tests weren’t in yet, but he knew. I was DEVASTATED and refused to believe him. I denied it. I cried. I was angry. I blamed my running shoes. I blamed myself. Eventually, over time, I began to accept reality (that he was right) and cope with being injured.
It’s perfectly okay and NOT selfish at all to be upset that you’re not going to be able to do what you set out to do. Be honest with yourself so that you can process the disappointment and move on.
Defer or Transfer the Race If Possible
When you find out that you cannot participate in a race, all may not be lost. Thankfully, many races now provide options for deferring or transferring your race registration. When you sign up for a race, read the fine print!
Even though I was disappointed with my performance in the Annapolis Classic Half Marathon in November, this was a really great race. I appreciated that they offer FREE race transfers (you only pay the difference if you jump from a 10K to a half) and one-year race referrals for only $20.
After being diagnosed with Runner’s Knee in 2012, there was no way I was going to be able to run the Philadelphia marathon that year, so I had to drop from the marathon distance to the half marathon. I was upset about it, and it ended up being my worst race ever, but I made it through. Three years later and I still hope to run that race…
To recoup costs, some people like to sell their bibs to other runners, often reaching out on message boards online. I’ve never done this personally, but it’s actually a pretty controversial topic. If I did resort to selling my bib, I would at least try to find someone who’s the same gender and age range so that race results aren’t compromised for other runners.
Stay Away From the Running Blogs For a While
If you want to be miserable for as long as possible, keep reading training recaps from running bloggers as they prepare for the race that you were going to complete, but now can’t.
And if you’re a runner who’s injured, it especially stings to hear about everyone else’s races. How could it not? Yes, you’re happy for your running friends that are able to do great things, but it’s painful to remember that you have to be on the sidelines.
Don’t give yourself a constant reminder of a perceived failure. Give yourself time – it may take weeks or even months before you can read or talk about running with other people due to your DNS.
One of the worst things about running is falling into the trap of constantly comparing yourself to others. Don’t encourage the negativity.
If You’re Injured, Focus On Recovery
If you’re injured and you need to take physical therapy, give it your all! Since I’ve been through physical therapy 3 times in my relatively short running career, I can tell you that the more effort you put into it, the sooner you’ll recover. If you can go to PT 5 days a week, do it! If you have exercises to do at home, do them diligently!
Physical therapy also serves as a great distraction, to be honest. Focus on getting better and stronger with your PT exercises so that when you can run again, you’ll be well-prepared to get back at it!
Can’t Run? Volunteer!
Running isn’t always about your individual performance. Many races are organized to raise funds for charitable organizations in the community. If you have a DNS but can still attend the race, volunteer! I wrote a guest post a while back about why all runners should volunteer at a race because it’s so important to give back.
Volunteering for a race, even a race that you hadn’t planned on participating before your DNS, is a great way to remember why you love to run. You’ll see families cheering on their loved ones, receive genuine “Thank you”‘s from the runners that you assist on the course, you’ll see strangers from all walks of life supporting each other.
Races are always in need of volunteers. See where you can help out!
Seek Support From Friends And Loved Ones
Running has become part of my identity. I don’t know exactly when it happened, but I feel lost when I’m unable to run, especially when it’s due to something that was out of my control.
If you’re struggling with a DNS, or even a DNF (Did Not Finish), it’s so important to seek the support of your loved ones. You don’t want to go into a dark place. It may sound crazy or dramatic, but it’s very real!
You can talk to your fellow running friends who “get it”, or you can surround yourself with loved ones who don’t get it, but “get you” and want to be there for you during this difficult time.
Remember Why You Made Your Decision
There is a good possibility that you’ll feel regret for pulling out of a race before the big day. But you have to remember why you made your decision.
Is compromising your health or even your home and career life really worth running a half marathon in Disney World?
You have instincts for a reason! If I was stubborn and ran the full marathon back in 2012, I could have done some serious damage, and maybe I wouldn’t even be running today. Think about the long-term game when it comes to running.
Honestly, sometimes things happen for a reason, and you have to learn to accept that in order to move on.
Look Ahead To Future Races
You can’t change the past, but you can look to your future. They say that “there will always be other races” for a reason!
There are thousands of races around the world that you haven’t even imagined existing. Maybe there’s an upcoming race on the same weekend of your next vacation. Or maybe you can look to do the race that you DNS’d the following year – it comes back quicker than you think!
There are so many opportunities to run again, so do your best to stay optimistic! Don’t let missing a race define your running potential.
Workouts for the Week:
Wednesday 12/9: No abs and squats challenge.
Thursday 12/10: I ended up not working out…it was the first night all week where I coiuld actually stay home and relax!
Friday 12/11: Since I was lazy on Thursday, I doubled up on the Abs and squats challenge: 40 sit-ups, 50 crunches, 85 squats.
Saturday 12/12: Rudolph Run! It was a nice 3 miles on the Manayunk Towpath. The weather was amazing!
Sunday 12/13: Abs and squats challenge: 45 sit-ups, 60 crunches, 70 squats.
Monday 12/14: Boot Camp Class – we focused on the upper body and hips. Lots of rows, dips, and fire hydrants, plus some fun with the heavy rope.
Have you ever had to DNS a race? How did you get through it?
I’ve had to DNS 2 races–one for injury and one because of issues we were having with my son. Deferring because of family issues was way tougher than dealing with the injury. That was so difficult for me–it was a mix of emotions. I wrote a heartfelt email to the RD and he let me defer until next March, even tho they don’t normally allow deferrals.
That’s awesome that you were able to get that deferral for your race, a bright side to having to deal with some personal issues that kept you from the race.
All great tips, Janelle! I love to volunteer, especially when I’m injured. Some don’t like to cuz it makes them feel bad but I like to be in the support role. Having to make the call to DNF or DNS is a tough challenge for sure. Thanks for linking up!
Thanks, Marcia! It’s hard to decide whether to DNS or DNF…you just have to trust yourself to make the right decision.
Great tips. I think volunteering for the race you can’t run is a great idea. That and spectating it and cheering on other runners. It’s hard to see other runners running when you can’t, but supporting others is what this community is all about.
Exactly, Jen! The race may not have turned out the way you thought, but it could still be a really fun time!
I knew I was maturing as a runner when I DNS’d because I was hoping I could recover in time to train for a half I was already signed up for. I didn’t know what I was in store for later on. Had I been younger, I would’ve tried to push through it to prove something to myself.
DNS is often the smart thing to do – we have to listen to our bodies. Risking an injury just to finish a race isn’t worth it to me.
I’ve had a couple DNS due to injury but don’t think I ever really felt bad about it. Disappointed, sure but certainly didn’t dwell. My first marathon was a DNS and I went anyway and cheered on my training partner (Courtney!)
That’s great that you didn’t dwell on that DNS. Dwelling on it is definitely a waste of energy!
You nailed this one. GREAT tips- love the idea of volunteering.
Thanks, Patty! Volunteering is a lot of fun.
Great tips. It’s always hard to stay away from social media when that’s where you always hear about the races that you’d like to run or couldn’t run.
Thanks, Lacey! Social media is so tough…
I almost DNS my half this past Sunday. I struggled a bit Towards the end of my training and I think after piling so much on too quickly I just got burnt out. I definitely seeked support guidance from family and friends who encouraged me to go out and not PR but have fun and enjoy the experience.
You’ve post some great tips here and I wish I could have seen this post before my race. I think I’ll be keeping some of these in mind as I take my break from running during what is consider “running/race season” here in Florida.
Some really great tips! I had to DNS the Phoenix Marathon this year thanks to injury. I had to come to terms with things before I cancelled my airfare and luckily I was able to defer my entry to 2016. I really like your tip about focusing on recovery. I find that focusing on what you can do, versus what you can’t do, is key to mentally getting through any injury.
Thanks, Leana. Too bad about your marathon in Phoenix but that’s great you were able to defer your entry – we need races to give us these options! If I get injured again, I will treat recovery like my second job and aggressively attack it so that I can get back to running!
Good tips here, especially the ones about volunteering. I also used the period in which I had some nagging injuries to start cross training and that led to my love for triathlon – so there was a silver lining!
That’s awesome, Kelli! Sometimes we do find those silver linings!
I’ve never had to face a DNS, but I can only imagine how emotionally difficult it must be to face the reality of. Your tip about avoiding running blogs is a good one. The same thing applies to social media. While you want to be encouraging of everybody else and their running, I can only imagine how much more difficult it would be dealing with your own DNS by seeing everybody’s posts about their own races.
Yes, social media is tough, Kathryn! When I was going through my injuries, Instagram wasn’t as crazy as it is now…that would have made me absolutely miserable!
Wow. This is all a lot more dramatic than my experience when I DNS. It happens. Colds, injuries, life getting in the way. I’ve been running for almost ten years now and there have probably been five to seven races I’ve paid for and not been able to do. One time it was a full marathon and I was so sick I couldn’t even get out of bed the day before to go to the expo. That one kind of made me mad, but the thing that I get most upset about is losing the money I paid out. This year I was supposed to do the Portland Half. I paid for the registration AND a plane ticket and had to cancel. It was an expensive DNS. You can’t dwell on it. Just do the next one.
I wish my DNS’s didn’t turn out the way they did, but I learned a lot from it. I do think it’s better to have your kind of attitude – it sucks sometimes, but it happens, and you can’t dwell on it. Cancelling a flight would definitely upset me!
All wonderful tips. It is very hard to read other blogs when you are injured, even when you are thrilled for the successes of the other runners. In my case, I had commitments and had to read anyway. But on the flip side, I was given so much support from the bloggers that I wouldn’t trade it for anything. That part has been very special.
Good point, HoHo! If there are running bloggers going through the same thing, it can definitely be helpful to read what they’re also going through and gain a support system!
I am extremely lucky that I have never DNS a race and that I was able to hold out long enough this fall to be able to run my racecation race in Oregon in October. I was in pain leading up to that race, had no pain during the race, and then could barely run 1 minute pain-free after the race! I literally just got cleared to run after that whole mess. But I know if I wouldn’t have been able to run that race I would have been so mad about the wasted airfare and hotel (and it’ s not like I would have gone down there and not run, that would have killed me!). I’m glad you’ve fully recovered from your year of injury and have stayed injury-free since then!
Thanks, Kristen! That must have been tough for your racecation, and thankfully the race didn’t turn into a DNF due to pain! We invest so much into our running, it can be so disappointing when things suddenly change.
One DNS for me due to an injury that wasn’t. Surprisingly, once I made the decision that was it and I moved on. I didn’t dwell on the race that never happened. Great post Janelle.
Thanks, Jill. That’s definitely the way to be – just move on!
It is so hard to be sidelined by injury! I had a rough start to 2105 with my foot but finished strong. Good tips but very hard none the less. Happy running!
Thanks, Deborah! Gosh, I forgot you were injured earlier this year – glad you were able to get back out there!
Great tips! I have had a few DNS in my career and your post discusses them well but also gives us ideas on how to move forward. Definitely sharing with my runner friends, thanks!
Thanks, Becki! It’s something all runners encounter at some point!
Such great tips. I had my first DNS last year for a half marahton I trained for. I got a throat and ear infection days before. I went to the doctor’s and cried lol he probably thought I was crazy! I ended up going to the race because my mom was running it and cheering my butt off. It was such a hard decision but it was best for my body. I did look up “DNS” blog posts to make myself feel better about the situation lol
Ohhh that had to be so upsetting to get sick before your half! I’m sure your mom was happy to still have you out there!
Great post, I agree with a lot of your tips!
I had one DNS back in 2012, it was tough to not do the race, but because I didn’t I was able to get past a torn hip flexor that I tore while playing at a lake (stupid I know) and finish the year with 5 more races after it healed. I took the race trip since I had paid for it, but I avoided the marathon and all the areas around it on race day, instead just went sight seeing.
Not starting a race for an injury is a hard thing for a runner to do, but that is what seperates the runners who are smart from the ones that might cause more problems and not be able to be into the sport long.
So glad you agree! It’s better to DNS than to risk getting even more injured! At least you were able to enjoy your trip – avoiding the race sounds like it was a good idea.
Great tips ! I really need to volunteer for a race….
It’s a lot of fun and so rewarding to support the runners!
Good tips – I’ve had a couple of DNS’s due to injury and a really horrendous cold. I think the debating about weather or not to race was far more stressful than once I’d made the decision to not toe the line. I always take the attitude that there will always be another race!
That’s so important to remember that there will always be other races, hopefully!
Great tips that I almost needed for my marathon this year! I got super sick, but I just decided to sweat out the cold… didn’t quite work!
Oh getting sick before a marathon must be awful! Did you make it through your race?
First of all let me say – you can do 85 squats?! That is so amazing. You ROCK.
Back to the topic. Love all of these tips! It is super hard not running (esp. due to injury) and you are spot on about these ideas for making it easier to get through. I didn’t run for 8 months and it was sooo hard. I really had to focus on the big picture and work hard on my strength and PT so that I would be ready to run when the time came.
Such great reminders Janelle! Thanks for sharing! 🙂
Haha, thanks Natalie! It’s been great to see how you’ve returned to running after 8 months – it’s like you never missed a beat, but it took a lot of hard work to get there!
Great tips! I’ve had to DNS two races, one was because I accidentally stepped on a lacrosse ball while playing lacrosse on artificial turf and badly sprained my ankle, and another time because I had a bad kidney infection.
Thanks, Janice! Ouch, both of those situations sound tough and painful!
Good tips. I have never had to DNS a race, but I know that would be a huge struggle for me. Especially if it was a longer race…
Awesome tips!
These are great tips. Volunteering is a great way to be a part of a race that you can’t run. I find that my running friends understand my disappointment far more than any other friends, but I do have to cut back on reading race recaps.
Glad you enjoyed them, Coco. I need to do more race volunteering in general, but it’s a great way to stay connected to a race and see things from a different perspective.