Training for the unexpected: What to do when

If you’ve been running for awhile or have trained for a race, you’ll know that nothing ever goes exactly to plan. Over the course of the days, weeks and months it takes to plan and prepare for a race, you will no doubt encounter obstacles and challenges that force you to do something a bit differently than what you would have hoped. And as much as we runners, especially us A-types, enjoy the sense of control and autonomy that running can bring, occasionally we will be forced to go with plan B, C or even G.

Below are a few likely scenarios and obstacles one may encounter on the road to race day. We’ve provided some insight as well as what we feel are the next best options and solutions to keep you on track for success.

You didn’t run as much as you wanted: Most runners know that the easiest way to run faster is simply to run more often. Unfortunately, our busy lives with jobs, families and other activities mean training for most of us isn’t a full-time gig. Everyone wishes they could run a few more kilometres and train a bit harder, but the fact is that we can only do so much and have to accept only what we can do. There is no ideal amount of training or number of kilometres one needs to run. There is only what we are actually able to run. Take stock of everything you are able to do and look back to the longest runs and toughest workouts to give you confidence that you’re ready.

You didn’t run as long as you wanted: Most runners believe that the longer you run in training, the better off you’ll be on race day. Although there is some truth to this, long runs are extremely exhausting and stressful on the body and sometimes running really long — three hours or longer — in training is actually detrimental, not beneficial. As long as you managed to run a few longer runs in which you felt good, you’ll be OK. If you can’t do a long run, try running one or two medium-long runs during the week instead, or try a depletion run in which you purposefully do your run after a night of fasting and before having anything to eat in the morning. These runs stimulate similar endurance adaptations as a long run and also help develop mental toughness while running on empty.

Your workouts and training haven’t gone to plan: It’s rare, if not impossible, to ace every workout and run that you do. We all go through slumps and have off days. It’s important not to dwell on these failed runs but instead try to discover what factors may have led to a sub-par performance. An occasional bad run or workout could result from any number of things and should be quickly forgotten. A string or series of them, however, could mean you need some extra time off to rest, or a slight change of training plan.

Injury and illness made you take some time off: Extra or unplanned time off can seem like an eternity and you’ll be worried that your fitness gains are getting away from you, but the reality is that it takes more than two weeks for your fitness to drastically change. It’s also much easier to maintain fitness than it is to gain it, so as long as you’re doing something, you’ll still be OK. Some time off may actually be the best thing for us, as it allows us to physically rest and recovery from the stress of training.

You didn’t sleep the night before the race:  This is a common complaint due to nerves and the excitement of race day. Luckily, missing a few hours of sleep the night before a race doesn’t really have any impact on performance. Don’t stress out about your sleep but do plan some uninterrupted quite time. Even if you’re tossing and turning all night long, as long as you get some sleep in the days and week before the race, you should have nothing to worry about.

You can’t find the food you typically eat:  Runners are definitely particular when it comes to pre-race food and drink. In most cases, you should be able to find something that is similar to what you’re used to and that can act as a suitable substitute. If you can’t, ask fellow, preferably local, runners what they’re eating or simply stick to what you recognize as safe to consume. Sure, there are a few foods you probably shouldn’t eat or try for the first time, but most foods will not have any adverse effects and the body is pretty adaptable when it comes to using food for energy.

You’re nervous about running your first (or 50th) race: Join the club! Almost all runners feel at least a bit nervous before a race, regardless of how many times they’ve lined up in the past. Feeling anxious is normal and actually good for our performance, as it shows we care about the outcome. But instead of stressing about the weather or the workout you didn’t do, try to focus on those things within your control and the things you have done to prepare. Have a race day plan to avoid unnecessary stress. Stick to the routine you’re used to and what works. Most importantly, stay positive and try to enjoy the experience.