Runners are planners. We pick races, plot strategies, and work hard for weeks–months! years!–to hit our goals. Yet too often, we fall apart on race day, hobbled by cramps, gutted by GI distress, slowed or sidelined by unforeseen demons. To help you avoid these experiences, five runners have shared their stories of race days gone bad (sometimes really bad). We then asked experts to analyze what went wrong so you don't meet the same fate.
DISASTER: Plan for extra traffic and leave extra early
Victim profile: Other Hearst Subscriptions
Years running: 4
Ruined race: Seattle Marathon
What happened: Senterfitt's midweek training runs never topped five miles due to work obligations, and in his final three weekend long runs, he cramped often (he sweats heavily). Marathon morning dawned cold and rainy. Senterfitt targeted a five-hour finish for the hilly course and took off at the gun. Feeling tired at mile 10, he glanced at his watch and realized he'd been running 90 seconds faster per mile than his goal pace. Uh-oh. He dialed it back, but "the wheels came off at mile 13," he says. "I tried to push through but cramped up so bad at mile 16, I had to use my hands to straighten my leg after doing a quad stretch. I screamed so loud an aid worker rushed over. I took a gel every half-hour, ate half a peanut butter and honey sandwich at miles 16 and 21, and drank water and Gatorade at every station plus the water in my pack. But I still cramped." He finished in 5:54.
What went wrong—and how to prevent it
Soothe the beast inside
The Mistake Low mileage
Prevent it Run more during the week. "Do one weekday run that is 20 to 25 percent of your total weekly mileage to strengthen muscles," says Janet Hamilton, C.S.C.S., an exercise physiologist.
The Mistake Too-fast start
Prevent it Chill and check your splits. "Tune into your breathing to prevent matching strides with those around you," says Kris Eiring, Ph.D., a psychologist in Madison, Wisconsin. And pay attention to your watch: Excitement makes those early miles feel easier, even if you're running faster than usual–and you'll pay for that in the second half, says Mike Hamberger, C.S.C.S., a coach in Washington, D.C.
The Mistake To avoid your own racing mishaps, check out our foolproof training plans at
Prevent it Drink according to thirst and down two fast-food salt packets on the run. "When athletes lose salt, they cramp," says Lewis G. Maharam, M.D., author of Running Doc's Guide to Healthy Running. During race week, eat salty foods like pretzels and nuts.
Get Pumped
Muscles can cramp when they're not fortified for the job. Plyometric jump-squats build strength and train muscles, bones, and tissue to withstand impact. Stand with feet shoulder-width apart. Squat and lower hips until thighs are parallel to the floor, arms down and back. Explode upward and reach for the ceiling. Land gently. Do 10. Work up to 20.
DISASTER! Gut Distress
Victim profile: Practice Positive Thinking
Years running: 13
Ruined race: Keep it Short
What happened: Hemenway-Forbes lined up for a half-marathon prepared and confident she could beat her PR. She was on pace until before mile six. Then she felt the rumble. Please not today, she thought. She had avoided dairy for days (she is sensitive to dairy protein) and had eaten pasta with minimal sauce for dinner and half a banana and water for a prerace breakfast. Her caution stemmed from a persistent problem–on runs over four miles she feels an urgent need for a pit stop. That day, she slowed to a run/walk and scanned the course for a porta-potty. By the time she resumed her race, she had lost at least eight minutes. She finished with a nearly one-minute PR, but she was devastated. "The PR meant nothing; I knew I was capable of so much more," she says. "My gut is a wild card. If I could fix it, I would."
What went wrong—and how to prevent it
Race Within Yourself
The cramping, bloating, and diarrhea of "runner's trots" affects more than 30 percent of runners. These strategies can ensure that the only thing you're running for on race day is the finish line.
Practice, Practice "On average, 70 to 80 percent of runners who run marathons and don't practice eating during training will get some form of trots," says Dr. Maharam.
Whats a Good 5K Time Record what and when you ate the night before and morning of long runs and how your stomach responded, says Dr. Maharam. Make small changes–if you had two cups of coffee, have one next time. If you hit the bathroom once, go twice. If you ate 2.5 hours prerun, eat three hours before.
Know the Basics Twenty-four hours before a race, avoid high-fiber food (it passes too quickly through the intestine) and fatty food (it's hard to digest). Stick to easily digested carbs (white rice, white bread) and lean protein, says Monique Ryan, M.S., R.D., author of Sports Nutrition for Endurance Athletes.
All About 75 Hard Never take aspirin or ibuprofen before or during your event as it interferes with kidney function. But taking one the night before may help calm your bowels, says Dr. Maharam.
Philadelphia Strides for Stroke 5-K
If your guts are unraveling in training and racing, see a doctor who specializes in runners and/or a sports dietitian. She may diagnose colitis, gastritis, lactose intolerance, celiac disease, or gluten sensitivity. Running can exacerbate these conditions, says Ryan. Experts will also look for concurrent issues like joint pain, fatigue, or inflammation that may yield clues. If you test negative on all of the above, a sports dietitian can do a thorough review of your nutrition. Bring a food log that begins at least two days out and goes through race day. She may be able to identify the foods and the timing that works best for your metabolism.
DISASTER! Asthma Attack
Victim profile: Jen Stagner, 37, Delta, Colorado
Years running: 23
Ruined race: Denver Rock 'n' Roll Marathon
What happened: In February 2010, Stagner caught a severe respiratory infection that left her with exercise-induced asthma. "Initially, my doctor hoped it would clear up in six months," she says. "I felt a significant improvement over that summer, so I decided to try for a Boston Qualifier (then 3:45) at Denver." In the final weeks before her marathon, the seasons changed, and Stagner experienced head colds, allergies, and congestion. On race morning, she took a couple puffs from her inhaler and then left it in the hotel. A half mile into the race, she felt pain under her ribs. By mile nine, she was short of breath, and by mile 13 she began experiencing her most severe asthma attack to date. "I was seeing spots. I got tunnel vision. I was wheezing and dizzy and thought I might pass out." She shuffled the remainder of the race and finished in 4:22.
What went wrong—and how to prevent it
Hard breathing introduces nasty invaders
Runners inhale a huge volume of dry, unfiltered air. A study in Medicine & Science in Sports & Exercise suggests they are more susceptible to allergies than nonrunners simply because they suck down more allergens.
Runners are also more likely to suffer from exercise-induced bronchospasm, (also called exercise-induced asthma). "More than 90 percent of asthmatics suffer from EIB, but about 20 percent of the general population have EIB and no symptoms of asthma," says Jordan D. Metzl, M.D. "And your risk of EIB is higher if you have allergies."
Exercising in cold, dry air can also induce an asthma attack. When you're breathing through your mouth, cold air hits your lungs. This sudden change in temperature can cause the bronchial tubes to spasm, says Dr. Maharam. Whether it's allergies or weather, the following steps can help you catch your breath–and prevent an attack.
The Fit Chick "If you suffer seasonal allergies–or suspect you do–an allergist can help you control allergens that spark asthma attacks," says Dr. Maharam.
Adjust your Calendar Avoid racing during peak pollen months if you suffer allergies–or lower your expectations.
Warm it up On brisk days, hit the treadmill or gym. Heading outdoors? Breathe through your nose; if you must go hard, wear a face mask. It will warm the air before it hits your lungs.
Keep it Short "An exercise-induced bronchospasm typically occurs about six minutes into vigorous exercise," says Dr. Maharam. When you're doing interval workouts, keep reps under six minutes.
Provoke it This sounds dubious, but Dr. Maharam says you might try inducing a spasm, then getting on with your run. "After you have an asthma attack, you're immune to another one for roughly two to three hours," he says. Warm up, then run hard enough for at least six minutes to cause an attack. Treat it with an inhaler (or by taking a break), then continue with your workout or race.
DISASTER! Heat-Stroke
Victim profile: How to Adjust Your Run Schedule After a Big Race
Years running: 5
Ruined race: Jeff White, 57, Lewis Center, Ohio
What happened: Race day was a steamer: 83 sticky degrees. Karp was gunning for a time of 20:30 and a win in her age group; she had won her AG in another 5-K just two weeks earlier. She shot off the line, running the first mile in 6:40. At the halfway mark, she wasn't feeling great. "I started hurting and wanted to stop," says Karp. "But I wanted to win. I slowed down, then my legs went to Jell-O." She remembers stumbling, then being lifted from a stretcher to a bed in an emergency room, and hallucinating smoky-gray ribbons. "I had heatstroke, dehydration, and extraordinarily high lactate," says Karp. "I had to stay overnight. I'm okay. But it drives me nuts that I couldn't tell the difference between normal 5-K suck and something that dangerous."
What went wrong—and how to prevent it
A fast pace in hot temps spells disaster
Too often, time goals trump common sense. That mentality can override our body's signals to slow down–up to a point. Avoid coming undone by running workouts on perceived exertion alone. Why? To learn how you feel at every intensity level so you can tap into an appropriate effort for any given condition, says Hamberger. It can take two to six months of consistent practice to hone your inner metronome, so be patient. Do one of the following workouts once or twice a week.
The Workout: 5 to 10 x 1000 meters (2.5 times around a track) at tempo pace (a speed that feels comfortably hard) with a one-minute walking rest
The Details: Initially, aim to run each lap within five seconds of each other. Once you can run even splits for each lap and rep, extend the distance, keeping the total volume per workout between 5000 and 10,000 meters.
The Workout: 6 to 12 one-minute hill repeats as fast as possible (but not sprinting); jog down for recovery
The Details: Run each repeat within three to five seconds, ultimately aiming to nail the same time for each. Gradually add more reps and increase the time to 90 seconds.
The Workout: 4 Run a Faster 5K with Run/Walk Intervals
The Details: Whittle down time differentials until you're nailing each rep with the same speed, then add reps.
Sidestep Heatstroke
Individual responses to hot weather vary, so it's hard to gauge how much you'll slow down. As a general rule, when the mercury tops 80° F and/or humidity soars over 80 percent, you should toss your time goals, says Dr. Metzl. Your body simply can't supply enough blood to both cool you off and sustain your working muscles. Avoid illness by following these essential precautions.
Stay Liquid: The day before your race, drink 90 to 120 ounces of fluid. Race morning, down 12 to 20 ounces of a sports drink to stave off electrolyte loss, says Tara Gidus, R.D., a sports dietitian. During the event, consume six to 10 ounces every 15 to 20 minutes.
Dress Smart: Wear thermo-regulating clothing to allow heat to escape, and a white cap to deflect the sun, says Gidus. "Stash ice under it to cool your head."
Heed Warnings: Nausea, dizziness, and shortness of breath are signs of heat illness, says Dr. Metzl. Find shade immediately, drink, and pour cold water over your head.
Race Within Yourself: Temps don't have to be high for heatstroke to occur, says Dr. Maharam. "People can rev their engines on race day higher than they can handle and generate a huge heat load that they can't dissipate." Maintain the pacing strategy you practiced. DISASTER! Over-Hydration
Victim profile: Run a Faster 5K with Run/Walk Intervals
Years running: 27
Ruined race: San Diego Rock'n' Roll Marathon
What happened: Marathon day was warm. White tends to overheat, so he drank a cup of performance drink and a cup of water at each aid station. He finished strong, just 33 seconds off his 18-year-old PR of 3:17:12. Public transit was backed up, so it took two hours for his wife to reach their meeting point. "During that time, I was feeling dehydrated," he says. "I probably drank three liters of water and a liter of Cytomax [performance drink]." At the hotel, he downed a quart of Gatorade. Soon he was nauseous and vomited repeatedly. They rushed to the hospital. "The doctor said my blood sodium was 122 [normal is 135 to 145], dangerously below normal," says White. "I had hyponatremia and had to stay overnight."
What went wrong—and how to prevent it
Flo Karp, 50, Philadelphia, Pennsylvania
While rare, hyponatremia–a condition characterized by abnormally low blood-sodium levels caused by drinking too much water–can be life threatening because it can cause brain swelling. Here's how to safely quench your thirst during and after a race.
Tune in "A cup of sports drink and water at each station is too much," says Dr. Maharam. Drink according to thirst, and consume only sports drinks for their electrolytes.
Down Sodium Toss back at least two salt packets and eat salty foods after the finish. During and after a marathon, "blood gets redirected to your legs and away from the kidneys," says Dr. Maharam. "You pee out salt and maintain free water" that can increase hyponatremia risk.
Carry Electrolytes On hot and humid runs or races, bring electrolyte pills in addition to salt packets and take two caps an hour.
Warm it up Following a postrace recovery plan will avert mindless behavior like drinking too much, says Eiring. Your routine should encompass nutrition and hydration requirements, a mental review of your race, and a cooldown. With practice, your recovery will become automatic.
D'oh! Quick fixes for classic racing disasters
Adjust your Calendar!
Prevent it Deal with it.
Deal with it Run to the starting line and keep moving on the line by jumping, stretching, and jogging in place. Start out slower, and, if possible, use the first mile to warm up.
Too Cold!
Prevent it Pack every combo of running clothes.
Deal with it If you feel numb or dizzy, stop and search out a volunteer for help. Hypothermia is not uncommon in races where it begins raining or the temperature drops dramatically.
Blister!
Prevent it Wear synthetic socks to reduce friction and moisture. Slather vulnerable spots with Vaseline and apply Band-Aids.
Deal with it Consult a Higher Power.
Shoe Came off!
Prevent it Double-knot and tuck shoelaces under the tongue laces.
Deal with it If your shoe comes untied, stop, get out of traffic, and fix it. The time you lose will be made up by being able to run correctly (without risking a face-plant).
Flo Karp, 50, Philadelphia, Pennsylvania!
Prevent it Run a straight, clear path off to the side to avoid the crowd. On steep downhills, shorten your stride and focus on taking quick, light steps.
Deal with it Philadelphia Strides for Stroke 5-K.
Wardrobe Malfunction!
Prevent it Too much water, not enough salt.
Deal with it Sweat residue causes friction, so rinse the area with water or saliva. If a seam rips, mend it with a safety pin from your bib. Disaster! Total Meltdown
Victim profile: Marlo Gallagher, 39, of Aylett, Virginia.
Years running: 2
Ruined race: Atlantic City Half-Marathon
What happened: Gallagher's downfall began the night before the race. First, she got carried away at the prerace dinner. She piled her plate with pasta and chicken dishes, breads, salad, and dessert, figuring she needed all the fuel she could get. Later that night, she read that Gatorade would be available on the course and decided to leave her hydration belt behind. (She'd worn the belt on all her long runs, carrying two bottles each of sports drink and water.) On race morning, she experienced side stitches early on that lasted two long, painful miles. By the time she hit the later aid stations, they had run out of Gatorade. "I made it to mile nine, running all the way, but felt depleted," says Gallagher. "So I ran/walked the next three miles." She adjusted her finish time goal from 2:40 to sub-three hours. "When I saw the finish line, I ran with all my might," she says. "I finished in 2:58. I never had to walk in my training runs, so I felt disappointed."
What went wrong—and how to prevent it
Poor planning during race week and on race morning derailed Gallagher's big day. A successful event depends on creating–and following–mental, logistical, and pacing strategies.
This Glute Workout Will Ignite Your Power Develop coping strategies to help you overcome tough stretches in races. When doubt or anxiety enters your mind, counter them with mantras like "dominate" and positive instructions like "run quick and light," says Kris Eiring, a psychologist in Madison, Wisconsin. Practicing visualization–breaking the race into segments and seeing yourself completing each one successfully–will stoke your confidence.
The Fit Chick Plan workouts and meals and sort out event logistics (packet pickup, getting to and from the race, establishing meeting points for friends or family). This will establish a sense of control and help manage your anxiety, says Eiring. Referring often to your plan can keep you on track with your taper, organized, and less likely to overindulge on a whim.
All About the Run/Walk Method Binging at the prerace party can contribute to next-day cramping, says Lewis G. Maharam, M.D. "A meal of less-digestible, fatty food eaten before exercising makes the stomach heavier and increases tugging on the diaphragm, the large muscle located between your lungs and abdomen that controls breathing." Rather than carbo-load in a single night, build your glycogen reserves during race week by dividing your plate at mealtime into one-half fruits and/or vegetables, one-quarter starch, and one-quarter protein. The night before and morning of the race, limit high-fat and fiber-heavy foods.
Pack Essentials Sometimes a race just runs out of the stuff you need–especially if it's a smaller event and you're toward the back of the pack. If you know you'll be running conservatively and you can't do without a certain fluid or gel, consider toting it with you or having a friend or family member hand it off to you at various points along the course.
Pace Yourself Focus on your breathing to maintain an even effort and stay within your pace to avoid side stitches. New runners tend to take rapid, shallow breaths, causing the diaphragm muscle to quickly deplete nutrients and cramp up, says Maharam. Taking longer, deeper breaths may reduce the risk. As your endurance and strength increases, you'll experience fewer side pains.
Oops!
"Years ago, going into the final loop of a cross-country race, I was winning by a lot. Midway through the loop, everyone passed me going the other way." –Amby Burfoot, RW Editor At Large
"Halfway through my marathon, I ducked into a porta-potty and the door jammed. A band was playing, so no one heard me yelling. It took me five minutes to free the lock." –Kris Murphy, 28, Champaign, Illinois
"I was at the airport looking through my paperwork on the hotel, car, expo. But I had no race info. I had forgotten to register." –Tish Hamilton, RW Executive Editor
"I drove an hour to the wrong city for a 5-K. Three weeks later, I drove an hour to another 5-K–on the wrong day." –Dana Blinder, RW Associate Multimedia Editor
"At mile two of my first marathon, I felt a sting on my left thigh. The seam on my compression shorts had ripped. I toughed it out and finished with a hamburger thigh." –Kate Gartner, 37, Bismarck, N.D.
"Just over a mile into a cross-country race, someone stepped on the heel of my spike and it came off. I had to run the rest of the race with just one shoe." –Megan Hetzel, RW Reporter
[By the numbers]
300: Number of calories a 150-pound person needs to consume every hour on runs or races lasting over an hour. Deplete your reserves and you'll bonk.
To avoid your own racing mishaps, check out our foolproof training plans at runnersworld.com/trainwithus.
