Why do we underperform in races?

Many a time we go to a race/event with a goal timing in mind but end up not achieving it, forget achieving, we end up far away from the mark. Ever analyzed and found out the real reason rather than blaming the weather, terrain, support blah blah. This blog tries to list potential reasons for this underperformance by recreational runners at races.

Unrealistic Targets

The first and foremost reason for not achieving the target is that the target set is way too ambitious for your current form. You cannot set a target based on your past records. Like they rattle out in mutual fund advertisements, "Past performance is no guarantee for similar returns in the future," you cannot base your current target on age-old PRs. You certainly have gotten older now and your fitness level definitely has changed. A realistic assessment of your "current fitness" with a shorter distance time trial could be a starting point if you are looking to race in one discipline. A 5k time trial in running should help you extrapolate that performance into 10k, half marathon and marathon timing expectations.

No proper training plan

Once you have your target set realistically, you still need a proper training plan. The chart that gives your potential finish timing for longer distance based on your 5k time trial assumes that you will train for that. It's not a given that you will hit the projected timing right away as long distance running is not the same as shorter distance. A proper training plan should include base building, lot of slow and easy runs, a few speed workouts, and plenty of long runs.

Lack of Discipline

Now, you have set your target realistically and also have a proper training plan. But if you lack the discipline to follow the schedule at least 80% of the time, that is a recipe for disaster. Most recreational athletes tend to think that they are "on schedule" for the training if they finish their "speed runs" as they assume that after all we are looking at finishing X distance in Y time and only the speed runs will help us achieve that. The fact is that what matters most for your strong finish is the easy runs and the time on the feet. For a half marathon or a marathon, weekly long run is non-negotiable. The weekly mileage is a good marker to keep track of. Ideally, you need 1.5 to 2 times of your race distance to be covered on a weekly basis on the 8-10 weeks leading to the race. If you got to skip any workout, let it be the speed workouts but not the easy runs or the long runs.

Not including Strength Workouts in your training

Though this comes a bit late in the list, this is probably the most important facet when it comes to long distance running (or any endurance sport). There cannot be a weak athlete trying to achieve a set target. Just running (or whatever your activity is) on a daily basis will definitely help you to some extent but the last bit of your race is going to be a test on your strength as either the pace/distance that you are aspiring is challenging - that is precisely the reason you signed up for it - and you cannot be weak in the later part of the race and expect to finish strong! I will add on here that the nutrition intake in the lead-up to the race is also critical.

Bad race day strategy/implementation

You need to have a strategy for your pacing. Some may go with even splits, some may go faster at start and a few prefer negative splits. Pick a strategy that works for you. Once decided on strategy, ensure that you follow it. We are not elite runners to know our pace without looking at our devices. So, keep an eye on your pace and stick close to your goal at all times. It is common to get carried away at the start seeing the crowd but that only results in a bad finish!

Improper Race day hydration/nutrition

After checking all the boxes mentioned above, you still could falter in your race if you do not hydrate/refuel yourself properly during the race. Many people try a pre-race meal on the race day which they never do in training. Also, recreational athletes tend to underdo/overdo on the hydration part. The optimum fluid/nutrition intake plan should have been worked out during the long runs in training. When you go to the race, your plan should be 100% fixed as to the amount of water/fluids you will take and the method that you want to refuel (gels/bananas/aid station supplies whatever). What works for someone else need not work for you, so there is no logic in mimicking someone else's strategy unless you have tried it in training and found it helpful.

To conclude, set realistic targets. Do not let your ego come into your way in setting the target. Let the target be challenging but not huge enough to consume you. Train regularly but go easy on yourself. Eat healthy and try to get stronger. Good luck!