Picture this: You’ve been training for 6months, you’re prioritizing sleep and nutrition habits and have spent thousands of dollars on gear, travel, lodging and race registration. Just to end up receiving a Did Not Finish (DNF) result because something went wrong, and you couldn’t complete the race.

I watched coverage this past weekend of the Black Canyon 100K in Mayer, AZ. Many times the hosts mentioned the difficult trail conditions on the course and referred to some people who had to drop out. I looked up results on UltraSignup to find how significant DNF’s were. Over the last three years (’24, ’23, ’22) the Black Canyon 100K saw DNF rates at 20.6%, 16.8% and 26.4% respectively.

We don’t have strong or consistent data for Spartan Ultra DNF rates. However, subjective data suggests the average Spartan Ultra DNF rate is around 25%. DNF rates could be lower on flat and faster courses (San Jose, Colorado Springs, Fayetteville, Dallas, etc) while they can be significantly higher at the mountain ultra events (Killington, New Jersey, Utah, Mont Tremblant, etc.).

As we prepare for Trail and OCR Ultra events this year, let’s explore factors that can turn your race into a DNF. By understanding these factors, you can better prepare and have strategies to overcome them.   

The most common reason you hear for someone’s DNF with Spartan Ultra’s is that they DID NOT MEET THE CUT-OFF TIME.

It’s a valid reason, but what occurred that resulted in not meeting that deadline? Here are the primary reasons runners drop out or can’t meet that cut-off time.

Aerobic Capacity

Many average Spartan registrants will sign up before fully understanding the race’s demands. A DNF will occur because their aerobic capacity isn’t built up enough to handle that amount of time out on the course. Having a solid training plan and sticking with it is key to being aerobically prepared.   

Fueling

Fueling during an Ultra race is both very important but also an item many people still struggle with. Not fueling enough can lead to hitting a wall and not having enough energy to continue on with a decent pace. Consuming excessive fuel may lead to the development of gut issues, which are mentioned below. Overall, nailing down a fueling strategy should be done well before the race and practiced many times.

Gastrointestinal (GI) Distress

GI distress can affect many runners pushing those big ultra distances. The time you’re on course, the food and drinks you’re taking in, the speed at which you take it out and the weather all play a big role in how GI issues could pop up for you.

• a.)    Nausea & Vomiting
• b.)    Diarrhea
• c.)    Abdominal Pain & Cramping

On their own, any one of these may ruin your race and cause a DNF. But even if it’s minor, it causes further issues of being able to take in much needed calories and hydration, overall pacing and your mental state to push on. It should also be noted that GI Distress typically begins before heatstroke occurs. So, monitoring your GI issues is vitally important.

Injuries

Your body is just breaking down more and more the farther you run and the potential for injuries just continues to increase with every step. This could be broken into two categories.

• a.) A New Injury: The long distance and added stress on your body, along with the terrain and conditions could lead to falling and injuring yourself or rolling an ankle on the trail. It could also be something as small as blisters that might have a drastic adjustment to your running mechanics and speed in continuing.   
• b.) A Prior Injury or Issue: Maybe you have experienced injuries in the past. Maybe you have felt various pains when increasing your volume. Your ultra race will amplify whatever small issues you’ve had in the past to the point where a drop-out might be necessary.

Neuromuscular Fatigue

Who doesn’t like going out hard at the start? It’s a common practice and no matter how much advice we get about it, it’s so easy to repeat it again. But this “going out too hard” plan can cause big issues later on, including:

• a.) The depletion of glycogen causes your muscles to struggle to maintain force and move you forward.
• b.) Lactic acid buildup can interfere with muscle contraction and reduce performance.

Not going out too hot and a good fueling protocol will help prevent neuromuscular fatigue.

Weather

The Spartan Ultra races can come with all types of weather conditions. A single race itself may have different weather depending on where you are on course. For example, we know that the Killington, VT race experiences colder temperatures and higher winds at the top of the mountain compared to the base where they start. Also remember that Spartan races involve water. The dunk wall, rolling mud, possible swims and various water crossings are all common obstacles. Being prepared for the weather is one thing. But, when you have to be dry at times and wet at times, it can get very complicated to handle. Even seasoned Spartan racers are sometimes underprepared for all these variables.

Mental Battles

You’ve been out on the course for a significant amount of time. You’re feeling tired and exhausted, and your motivation is suffering. The ultra distance can screw with your head at times and test a runner’s resolve to keep pushing forward. This leads to some real low points out on course and sometimes an overall DNF. With a Spartan Ultra, you have the transition point drop-bin which can be a way of boosting your spirits. Along with the necessities in your drop-bin, add in some extra items that will help boost your spirits. A picture of your family or pets, your favorite snack or a handwritten card with your goals. Items that help bring you back from that low point and help you push forward and finish.

As you can see, there are so many factors that can go into a bad race turning to a DNF in a Trail or Spartan Ultra event. Keep them in mind, learn how to manage them, practice your strategies in your training and we hope to see you finish your next Ultra Race!