How to climb out of mid-race misery

Every long-distance runner has been there (even the best of the best): mid-race, somewhere in the middle of nowhere, wondering why the hell they signed up for this. Maybe your stomach’s revolting, maybe your legs are gone, maybe your brain has spiraled into a void of doom. The point is, things fell apart—and you’re not done yet. Here’s how to salvage the day when your race is going sideways (and when you should consider it not worth saving).

The punishing puke

Nausea is part of the ultra experience, but constant puking or the inability to keep anything down can end your race fast. First, slow down—seriously. Heat and effort spike gut distress. Try sipping small amounts of water or ginger ale. If you’ve over-fuelled, stop eating for a stretch and let your stomach reset. Don’t try to “eat through” it. Give your gut a break, then reintroduce calories gently. Sometimes 20 minutes of walking and water is all it takes to start absorbing fuel again. Still can’t get it under control? Take a break, cool off some more, and try again.

The mental sinkhole

You hate everyone, and you despise this race. You want to cry, quit, or both. This is not you talking—this is your brain on depletion. It helps to zoom out: Think of one good thing, like the fantastic finish line burrito that awaits you, or the weird guy in the aid station jorts that makes you laugh. Swap spiraling thoughts for small tasks: run to the next tree, dip your hat in the next creek. In the words of the Australian ultra-trail champ Lucy Bartholomew, “nibble nibble, sip sip” all the way to the next aid station. Shake out your arms. If you’re deep in the hole, try this: smile (even if it’s fake), and say something positive out loud. You’d be amazed at what that can make things turn around.

Tired legs

Spoiler: they’re supposed to be tired. But if you feel like you have nothing left, take a minute to check if it’s actually your legs, or just your mood. Back off the pace, stretch, shuffle, hike, but keep moving. Some of the best finishes come after a “dead leg” phase—your body can surprise you.

When to call it a day

There’s a difference between discomfort and danger. Vomiting for hours, blurred vision, uncontrolled shivering or signs of heat exhaustion? Call it, immediately. If continuing means weeks of injury or a hospital visit, the DNF is the smart thing to do. Pulling the plug takes guts, too.
But if you’re just miserable, know that’s normal. Don’t quit in a dark place—get to the next aid station and give yourself a chance to rebound. Some of the proudest finishes come not from your fastest times, but from the races that almost (but didn’t) crush you like a bug.