Races Are Supposed to Hurt
Some races we run just for fun. We’re simply participants, running with friends or covering the distance as part of a bigger training plan.
Then there are the serious races.
When we’re out for that new Personal Best.
Those races should hurt.
Appropriate expectations
As a coach, the best thing I can do to help runners reach their goals is to be crystal clear about race day expectations. We can hope for a magical day when the stars align and we feel amazing, Those days do happen (occasionally) but we should not expect it.
We need to expect fatigue and discomfort due to exertion. (Click to read more about Pain vs. Fatigue). We need to prepare mentally for the moment in the race when it gets really hard. Not IF, but WHEN it gets really hard. That moment is going to come, and we need to be ready for it.
If we expect to feel great during a race and then don’t feel great, we may start to panic (which wastes energy), think negative thoughts, and maybe even slow down. Reaching our potential in a race requires discomfort and digging deep.
Familiarity with discomfort
Definitely don’t want to look or feel this way in the first half of the race!
Training runs (and especially workouts) are about more than simply getting fitter. When we feel fatigue during training, it’s generally no cause for concern. We continue the workout or run and grit through it, knowing it’s meant to be hard. Hard workouts and long runs teach us we can continue to run well even when we are tired. As we log miles/kms and bank workouts successfully we’re building confidence for race day.
Part of the plan
When we expect to get tired, we won’t be surprised when we get tired. In fact, we can actually be encouraged in the moment when it starts to hurt. Our discomfort is an indication that everything is going to plan and that we’re putting out an appropriate amount of effort for a race.
Of course, we shouldn’t feel the pain of fatigue too early in the race — that would be a red flag. For more on this, check out the article I wrote about learning to measure our effort, and the importance of knowing how much gas is in the tank.
In general, the second half (and definitely the last quarter) of a race should not feel comfortable. If it does, there’s room to increase effort.
Leaning into the discomfort
Many runners do more than one race in a season and that repetition can really help our performance. Not only are we getting fitter as we continue to train throughout the season, but we also become stronger mentally. We become more accustomed to the discomfort that is required to reach our potential. With each race opportunity we are more prepared to embrace the hurt, keep running well, and nail a great performance.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.