Turning Setbacks Into Strength: A Realistic Approach to Post-Race Reflections

We've all been there. You’ve trained hard, dedicated countless hours, and finally hit race day, only for things not to go as planned. Maybe your ankle injury flared up again, your pole broke, or your nutrition plan fell apart. Whatever the setback, it’s easy to feel disappointed, especially when you’ve worked so hard toward a specific goal. But here’s the thing: these challenges happen to everyone, and what really matters is how you respond to them.
Race day, especially in ultra running, is filled with unpredictable elements, and how you manage those setbacks often determines your long-term growth. Let’s explore how you can turn post-race disappointment into a stepping stone by setting realistic goals, reflecting constructively, and using psychological strategies to build resilience.

1. Counterfactual Thinking: "What If" Scenarios and Learning From Them.
After a race, it’s natural to think about the "what if" scenarios. Counterfactual thinking refers to the mental process of imagining alternative outcomes that could have happened but didn’t. You might catch yourself thinking, "If only my ankle hadn’t flared up, I could have finished stronger," or "What if my running pole hadn’t broken, I could have finished faster?" While this kind of reflection is common, the key is how you use it.
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Instead of letting these thoughts overwhelm you, shift your focus to understanding that your result come race day reflects both your ability and your mindset in navigating the many challenges of ultra running. This perspective not only enhances your performance but also strengthens your self-efficacy, the belief in your capacity to overcome obstacles. Research suggests that learning from your setbacks can greatly improve performance, as it allows you to adjust your preparation and strategies for future races. Athletes who adopt this mindset are more likely to view setbacks as opportunities for growth rather than sources of failure, aligning with findings that a growth-oriented outlook fosters resilience and long-term success. By treating each race as a learning experience, you can refine your approach, ensuring continuous progress and improvement.

One of the most valuable tools an athlete can develop is the ability to accept that things didn’t work out this time, and that’s okay. Once you come to terms with this, you can turn counterfactual thinking into positive action, identifying areas for improvement rather than dwelling on what went wrong, or even worse – ignoring them entirely. Athletes who take this approach tend to achieve more consistent growth and success over time.

2. The Consequences of Dismissing Setbacks.
​While reflection and acceptance are powerful tools for growth, ignoring or downplaying your setbacks can work against you. When athletes refuse to acknowledge their mistakes or dismiss external challenges, they miss valuable opportunities for learning and improvement. Without honest reflection, the same mistakes are often repeated, leading to stagnation instead of progress. Growth comes from confronting difficulties head-on, learning from them, and adapting. By embracing setbacks as part of the journey, you unlock your potential to evolve and improve, turning every challenge into a stepping stone for future success.

For example, if an athlete fails to acknowledge that their injury affected their performance and instead blames external factors, they might miss a key opportunity to focus on recovery, which ultimately impacts their overall success. Over time, this resistance can lead to overconfidence and even increase the risk of further injury or burnout. On the other hand, athletes who stay open to feedback and adapt their approach are far more likely to see consistent improvement and lasting success. In ultra running, adaptability is essential. By accepting that things won’t always go as planned, you develop a problem-solving mindset, which helps you stay focused on growth. This mental flexibility empowers you to learn from every race and keep moving forward with confidence.
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3. Setting Realistic Goals: Growth Through Experience.
Another essential aspect of post-race reflection is setting goals that align with your current experience and condition. By choosing realistic and meaningful goals, you set yourself up for ongoing success and personal growth. For instance, instead of aiming for a personal best after a recent injury or during tough weather conditions, focusing on steady progress, such as pacing or finishing strong, can be more empowering.
Research supports the idea that athletes who set achievable, incremental goals experience greater satisfaction and consistent progress over time. By breaking your goals into smaller, manageable steps, such as maintaining a consistent pace or completing the race despite the challenges, you stay motivated and build confidence. Each race becomes a stepping stone for future success, contributing to long-term improvement and fulfilment.

4. Turning Reflection Into Motivation.
After a disappointing race, it’s natural to feel regret, but that doesn’t have to be a negative thing. In fact, reflecting on what could have been or what you could have done differently is part of the process and can be a key step in identifying areas for growth. Instead of dwelling on what went wrong, shift your focus to what you can improve. This shift transforms regret into a powerful motivator for positive change, giving you the tools to build actionable strategies for future success and long-term growth.

For example, if your hydration strategy didn’t work out, instead of thinking, “If only I had drunk more water,” reframe it as, “Next time, I’ll adjust my hydration plan during training.” This way, every race becomes a learning opportunity, allowing you to grow stronger and smarter with each challenge you face.

5. Responding to Setbacks With Openness.
Being open to reflection and feedback is crucial for growth. Athletes who take an honest look at their performance, acknowledging both their strengths and weaknesses, are the ones who will keep improving over time. Embracing your results with openness allows you to maintain a positive mindset and adapt to the ever-changing demands of ultra running. By staying flexible and willing to learn, you set yourself up for continuous growth, ensuring that each race brings you one step closer to your full potential.

Learning to accept setbacks and using them as opportunities for growth isn’t about being critical of yourself, it’s about recognising that every race is a chance to improve. By remaining open, you stay focused on progress rather than perfection.

Ultra running is an incredible challenge, pushing us physically, mentally, and emotionally. It's perhaps why so many of us are drawn to the highs and lows it presents. I guess it’s not just about the race itself, but the journey of continuous learning and growth. Or maybe, it's about confronting everything we believe we’re made of, and sometimes having to accept what we’re not—at least, not yet. Perhaps it’s the magic in these moments that truly teaches us the most, as ultra running isn’t just about achievement, it’s about fun, adventure, and embracing the time out on the trail, no matter what our result.
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Be safe, have fun, and see you out on the trails. 

​Nikki x