The decision to defer, not start (DNS) or not finish (DNF) your goal race requires backup planning and adjustments to your race day goals. It is essential to know when you should or should not start and how to overcome the emotional “fear of failure” that might happen . Racing, even if you are not going to set a personal record, is important, but you should also know when it is appropriate to DNF (Did Not Finish) for safety reasons or poor planning/execution. Understanding how to avoid a DNF is the reason we prepare physically and mentally.

An athlete may choose to defer a race due to pregnancy, injuries that cant be managed like a broken bone, unexpected expenses, change in race date, or for personal reasons, when you just don’t feel like doing it. It is not necessary to explain your reasons for deferring if you think that is the best for you mentally and physically. Because you register for events so far in advance, sometimes goals change, which can lead to a deferral.

Before you decide to defer or not start, consider making adjustments to your race day goals. For example, running the half marathon instead of the marathon if that is offered, or changing how you execute the race to finish without any expectations.

Reasons to DNS  include the deadline to deferral has passed. Deciding not to start can often be an event day decision, unlike a deferral that is done in advance, like over-registering and blowing off a C event like local 5k fun runs. Another reason could be when you add up the cost of lights, hotels, and registration fees, coupled with the inability of the race to offer a deferral. And, of course, if you are injured, starting the race can worsen the injury and cause long-term health problems.

Reasons Not to Defer or Not start include fear of underperforming. When you feel like you are not going to PR. Failure is a learning opportunity, and athletes should race even when they do not expect to PR.Addressing that fear of underperforming is essential because avoiding what makes you anxious is not a solution. Pushing yourself out of your comfort zone is necessary to build your confidence, and toeing the line might hurt your confidence in the short term, but you’ll regret not starting if you don’t. 

Another reason to adjust your goal or execute your race plan differently that originally intended to avoid a DNS is when you qualify for an event like Boston or the Ironman World Championships, it is a once-in-a-lifetime opportunity, and you should get to the start line as best as you can. 

Reasons to DNF

There are several reasons why you should not finish, including prioritizing safety and making smart decisions to avoid worst-case scenarios. Understanding that some injuries and dehydration are valid reasons to DNF and that it’s okay to drop out if you understand the emotional consequences. I recommend that if you can walk to the finish line, you should cross the finish line. It is better to slow down and finish the race instead of quitting due to poor execution. It is also essential to manage your fears and mental blockages, such as the fear of not making it to the podium, and have realistic expectations regarding the pace and outcome of the race. 

Overall, it is vital to manage expectations and have a plan in place, such as adjusting goals, dropping down in distance, or having plan A, B, and C in place during the race.