We’ve all been there. You cross the finish line, stop your watch, glance down, and feel that little sting of disappointment when the numbers don’t flash up the PB you were hoping for. Maybe you were feeling strong in training, maybe your last long run went brilliantly, maybe you’d convinced yourself this was the one. Not every race will be a PB and that’s absolutely fine.
There are so many things that can impact how a race goes and most of them aren’t your fault. Weather, the course, sleep, stress, hormones, nutrition, pacing, even how your morning coffee sits can all play a part. It’s easy to forget that performance isn’t a straight line. Sometimes you feel amazing and other times your legs feel like lead before you even start. That’s normal.
The Course Counts
Flat, fast, downhill? Great for PBs. But add in hills, tight turns, or crowds and suddenly it’s a completely different game. Some races are designed for enjoyment rather than speed, and that’s what makes them special. Running isn’t always about chasing speed – sometimes it’s about soaking up the atmosphere, supporting others, or simply enjoying a change of scenery.
Weather Woes
We love running, but the British weather doesn’t always love us back. You can be in the best shape of your life, but if it’s hot, windy, or humid, your body will work harder just to get through it. Rain-soaked socks and blustery headwinds don’t exactly scream PB conditions, do they? So rather than getting frustrated, focus on effort instead of outcome. You can’t control the conditions, but you can control how you respond to them.
Hormones Happen
This one’s especially true for women. If your energy feels off, your legs feel heavier, or your motivation is flat, it could just be your cycle talking. Hormones can have a huge impact on how we feel, both physically and mentally. Some days, you’ll feel unstoppable. Other days, it takes everything you’ve got just to lace up. Your cycle can affect energy, mood, and even digestion, which all come into play on race day. So if your body’s not cooperating, give yourself grace. Be proud that you turned up, even if your body wasn’t playing ball.
Prep Isn’t Always Perfect
Maybe you didn’t sleep well the night before, maybe your breakfast didn’t sit right, or maybe you’re juggling a busy week and arrived at the start line already feeling drained. Life doesn’t pause for race day, and it’s completely normal for things to go slightly sideways. What matters is that you got yourself to the start line and gave it your best on the day.
Keep Perspective
Your worth isn’t defined by a number. The medal, the experience, the people you meet along the way – that’s what running is really about. A slower race doesn’t erase your progress. It’s just one day, one run, one chapter in your running journey. Some races are for speed, some are for experience, and some are just for fun. It’s often the ones that don’t go to plan that end up teaching us the most.
So next time your watch doesn’t flash that shiny new PB, don’t worry! You still did something incredible. You ran a race. You challenged yourself. You finished. And that’s worth celebrating.
Post-Race Pep Talk
If you’re reading this after a race and feeling a bit deflated, take a breath. You got up early, pinned on a number and showed up for yourself. You joined thousands of others and crossed that finish line – no matter how it felt. That’s something to be proud of.
There will be more races. There will be days when everything clicks and the PB feels effortless. But there will also be days when your goal is simply to finish, smile and remind yourself why you love running in the first place.
So celebrate your effort. Be kind to your body. Thank it for carrying you through another finish line. Then have your cuppa, eat something delicious and rest easy knowing you did your best. Because at the end of the day, that’s all that really matters.
You’re still strong. You’re still showing up. And that’s the biggest win of all.
What’s Next?
Once the race day excitement settles, it’s a great time to shift into recovery and maintenance mode. You don’t have to jump straight into another big block of training but keeping a bit of structure can help keep you motivated without overdoing it.
If you’re looking for a plan that supports recovery, builds strength, or keeps your fitness ticking over between races, I really recommend Runna. Their maintenance and post-race plans are brilliant for easing back into running and keeping that routine going.
You can try it for free for 2 weeks with my Runna discount code RWR2
