The Truth About DNFs: How I Bounced Back After a Half Marathon Fail

You know that feeling when your body just gives up on you? It happened to me during the 2023 Solo Half Marathon.

I remember it clearly—dizzy, legs like bricks, and then, boom. I dropped to the ground, just a few miles from the finish line. It felt like everything I’d worked for was slipping away.

My heart was racing, but my body didn’t care. It was just empty.

I’d been there before, pushing through fatigue and pain, but this time… this time was different.

I could still hear the crowd, but everything was muffled. The only thing I could focus on was trying to stay awake. It didn’t last long though.

Next thing I knew, I woke up in the hospital, with no clue how I’d gotten there. I couldn’t remember the last hour of the race. My mind was blank, like a reset button had been hit.

It sucked, honestly. It felt like my body had betrayed me. But here’s the thing I didn’t get at first: A DNF doesn’t make you weak. It’s not the end of the world.

Let’s spill the beans on DNFs and how to prevent them in the future.

1. What’s a DNF and Why Does It Matter?

Let’s get real for a second.

No runner wants to see DNF—Did Not Finish.

We all know that sinking feeling when you realize you’re not going to cross that line. It’s not just about the race—it feels like a personal failure.

The worst feeling is signing up, showing up, and not finishing what you started.

I get it.

But here’s the thing: it happens to everyone. And while it sucks, it doesn’t mean you’re any less of a runner.

After my DNF in Solo, I was crushed. I’ve always prided myself on finishing what I start, so not crossing that line felt like a huge defeat.

I spent a lot of time questioning myself.

Could I have pushed through? Was I not strong enough? But then I realized—sometimes, the smartest move is to stop – or you’ll be forced to stop just in my case.

Pushing through doesn’t make you a hero. It just makes you hurt more.

Stopping doesn’t mean quitting.

It means coming back stronger next time. And that’s what I learned.

2. When to DNF: Know When It’s a Smart Move

One of the toughest lessons I learned in Solo was knowing when to call it quits.

I pushed myself too hard, ignoring the warning signs my body was sending.

It was like my brain was saying, “Just a little longer,” but my body was screaming, “NOPE.” I ignored the pain, thinking I could power through.

But by kilometer 18, I hit a wall. My legs gave out, and that’s when I realized: I should’ve listened.

The next thing a team of paramedics were rushing me into an ambulance, then lights out.

Please don’t be stubborn like me. 

If you feel sharp pain, dizziness, or total exhaustion, it’s time to stop.

There’s no shame in it. Pushing through isn’t bravery; it’s reckless. In fact, I’ll be the first to admit that I paid the price for not stopping sooner.

The lesson here: Know your limits.

If something feels off, ask yourself: Can I work through this, or is it risking my health?

3. How to Prevent a DNF: Smart Preparation

Good preparation is everything. I learned that the tough way in Solo when I didn’t plan for the scorching heat. It’s not enough to just show up and hope for the best. You need a plan.

Here’s what I now make a must-do before every race:

1. Race-Day Gear: Always check the weather forecast and plan your gear. I’ve had races where my shoes weren’t right for the conditions, or I didn’t carry enough water. And let me tell you, that’s a recipe for disaster.
2. Hydration and Nutrition: Hydration isn’t just something to think about on race day—it starts days before. Make sure you’re hydrating consistently before, during, and after the race. The same goes for fueling. I’ve had races where I thought I could skip the gels and push through, but let me tell you, that’s where things fell apart. Stick to your plan and fuel up.
3. Rest & Recovery: You’re not going to race your best if you’re running on fumes. Get enough rest before race day. Don’t skimp on your taper. It might feel counterintuitive, but trust me—resting is just as important as training.

4. What to Do Before a Race: Race-Week Strategies

The final week before a race is just as important as the months of training that came before it. Your body is close to its peak, but you need to keep it primed for the race day.

Here are my best tips:

1. Hydration Strategy: Start Early. You’ve probably heard it a hundred times, but here I am repeating it—hydration is key. You can’t catch up on hydration the morning of the race. It needs to start 2-3 days before. So, drink up—coconut water, electrolyte tablets, or sports drinks work wonders.
2. Nutrition: Carb Load (Smartly): Focus on carbs as your primary energy source in the days leading up to the race. But don’t overdo it. If you eat too much pasta, you’re going to feel sluggish, not fueled up.
3. Tapering: Cut Back on Intensity: The final week is all about reducing your training load. Start cutting back by 30-40%. It’s about staying sharp, not worn out.
4. Mental Preparation: Visualization: The final piece is mental. Picture yourself on race day, crossing that finish line. Visualize yourself overcoming challenges, pacing yourself, and reaching your goal.

5. The Importance of Mental Resilience: 

When the going gets tough, your mind is what pulls you through. I strongly believe that the mind is the strongest muscle in your body—and it’s something you need to train, too. It can also have the most leverage.

Here’s how I do my mind curls and pushups.

1. Visualization: This isn’t just for elite athletes. It works for anyone—even us regular runners. Before any race or hard workout, I spent time visualizing myself nearing the finish line, exhausted, but pushing through. I see it like like giving my brain a practice run for when the race really counts.
2. Mental Check-Ins: Instead of letting your mind wander to the pain, focus on the next milestone. “I just need to get to the next aid station.” Break it down into smaller chunks. 

6. Practical Action Steps: Quick Checklist Before, During, and After the Race

To help calm those race-day nerves, here’s a simple checklist to follow so you can focus and perform your best:

Before the Race:

• Hydrate early—start drinking water 2-3 days before race day. Your body needs time to soak up that water.
• Get good sleep—7-8 hours is ideal. You want to feel fresh, not dragging. No late-night Netflix marathons, okay?
• Make an ‘If-Then’ plan—be ready for whatever comes your way. For example: “If I get dizzy, I’ll slow down, hydrate, and take a deep breath.”
• Get your gear ready the night before—race bib, shoes, nutrition, everything you’ll need. Double-check everything so you’re not scrambling on race morning.

During the Race:

• Stay on top of hydration—drink regularly, even before you’re thirsty.
• Set small goals—like, “I’ll focus on reaching the next water station.” It makes the race feel more doable.
• Check in with your body—are those pains sharp, or is it just normal fatigue? Keep checking in with yourself so you don’t push too far too fast.
• Pace yourself—start slow and build as you go. Fight the urge to start too fast—it’ll come back to bite you.

After the Race:

• Take a moment to reflect—what went well, and what could’ve gone better? Could you have avoided the DNF? Did pacing or dehydration make it worse?
• If you finished, what helped you get there? If you didn’t finish, think about this: What could I have done differently?
• Recovery is key—whether it’s a DNF or a PR. Hydrate, refuel, and let your body do its thing.

Coach’s Tips 

• Plan for the worst—always have a backup plan. If you’re feeling sick or unprepared, know when to DNS (Did Not Start) or DNF.
• Listen to your body—it’s your best coach. Don’t ignore warning signs of fatigue or injury.
• Start slow—don’t blow your race by going out too fast. Pace yourself and check in with your body regularly.

Final Thought

Every race is a lesson. A DNF doesn’t mean you failed—it means you learned.

Race day is as much about the mind as it is the body. The final week and your mental game will determine if you reach that finish line. Every race teaches you something. If you DNF, learn from it and come back stronger. If you finish, celebrate the journey, the progress, and the fact you didn’t quit.

Keep showing up, keep learning, and each step gets you closer to the runner you’re meant to be.