What to Do If You DNF When Racing

Quitting a race is never the plan, but it can happen to runners of all abilities. A DNF (did not finish) happens for many reasons. It does not reflect upon you as a runner, but it can feel devastating when it happens. This article will guide you through what to do if you want to quit mid-race and how to handle a DNF when racing if it happens. 

What does DNF stand for?

DNF stands for did not finish. If you cross the start line but not the finish line, the official race result will show DNF. A DNF occurs when you start a race but drop out before the finish line. 

3 steps for when you want to DNF

Typically, runners DNF when racing for physical reasons: injury, illness, or feeling generally bad. However, some runners DNF for fear of missing their goal time. The two scenarios are very different reasons to DNF. In the former, it is worth stopping; in the latter, you want to learn to push through. 

1. Assess why you want to DNF when racing

Wanting to quit a race because you are missing your time goal is drastically different than needing to stop because you are ill or injured. Once you start contemplating a DNF in a race, first ask yourself: why do you want to quit?

There are scenarios where quitting is a prudent decision, particularly in the case of illness, heat-related exhaustion, hyponatremia, and injury. No race is worth a risk to your health. 

However, it is a different scenario if you are quitting because you are worried about missing your goal or having “bad” results. If you start dropping out mid-race because your splits are slower, you make it easier to repeat this pattern in future races and workouts. You will not always hit your big goal in a race – but that doesn’t mean the race isn’t worth running.  

You should absolutely DNF if:

• You are experiencing worrisome symptoms such as dizziness, fainting, extreme nausea/vomiting, rapid heart rate, confusion, inability to sweat, headaches, and severe cramping
• You are experiencing injury pain, especially if it is worsening or altering your gait

You want to try to keep running if:

• You are shy of your goal but overall healthy and feeling okay
•  You are experiencing normal muscle fatigue and soreness
• Your race pace feels hard in the later stages of a race (it is supposed to!)

Read more: How Runners Can Overcome Pre-Race Jitters

2. Triage and troubleshoot

If you have injury or illness that warrants a DNF when racing, you want to stop as soon as possible. Depending on the race, you might be able to pull off the course right away. On some courses, you may need to start walking first until you can reach an aid station. (You should walk though, rather than run through pain or illness.) 

If you are tempted to quit but are not injured or ill, try adjusting first. Take a moment to assess what is wrong. Is it muscle soreness? Fatigue? A cramp? Paces being slower?

Once you have assessed the issue, start troubleshooting. For example, if you want to quit due to cramping, first start by pulling to the side to stretch the affected muscle for 60 seconds. Then, take some extra fuel and adjust your hydration strategy. If race pace worsens the cramping, adjust the pace slightly to an effort that feels more sustainable. 

If you are struggling to hold goal pace, see if you can adjust and aim for a secondary goal. Maybe you won’t PR, but you can still finish. 

Focus on feeling as good as you can

Rather than throwing everything out the window, focus on setting yourself up to feel as good as possible for the remainder of the race. Even if you won’t PR, aim to stay on top of your hydration and nutrition for the remainder of the race. Smile and engage with the crowds a little bit mentally. You never know – you may find that you feel better and can push to finish strong!

You may also like: How to Prevent Calf and Other Running Cramps

How to bounce back after quitting mid-race

DNFs do happen. Maybe you rolled your ankle badly during a trail race or had to drop out of a marathon due to GI upset. Dropping out mid-race can be demoralizing, so you want to take actions afterward to help you mentally and physically bounce back. 

Keep a DNF when racing in perspective

A DNF when racing is not the end of the world. Quitting mid-race does not change how your family or friends feel about you, nor does it threaten your livelihood. While it is valid to feel disappointed, it is important to keep it in perspective. It was just one race – you will still keep running and keep carrying on life. 

Give yourself a grieving period

While a DNF isn’t the end of the world, it is valid to feel upset. Do not attempt to squash your feelings – but also do not dwell on them for too long. Give yourself time – maybe one day – to cry and feel upset. 

Wait before you jump back in

You may experience the temptation to sign up for a redemption race. Depending on the reasons you DNF’ed, another race may not be the most prudent option. If you quit because of an injury, it is important to treat and carefully return to training. If you quit due to GI upset, illness, or a bad day, you may be able to pick a redemption race in about a few weeks or months.  

Consider working with a therapist or sports psychologist

If you repeatedly DNF due to anxiety or fear of missing your goal, you may benefit from seeking professional guidance. Sports psychologists and other mental health specialists can help work through the root causes and set you up for future success in races.

You may also like: Understanding the Psychology and Physiology of Running Motivation

>>Want more guidance through the mental aspect of the sport? Listen to the weekly episodes of the Tread Lightly podcast! Available on Apple and Spotify.