The One Race Distraction Every Runner Needs a Plan For

I had a session recently with a client who was preparing for her first 100K finish. As we discussed her race strategy, I brought up something I cover with every runner I coach: one of the biggest distractions in any race isn't the terrain, the weather, or even your own fatigue—it's other runners.

She looked surprised. "Other runners? I thought having company was helpful."

It's a common misconception, and one that can cost you your best race.

The Distraction You Don't See Coming

Think about it. When you're running within sight of someone, part of your attention shifts to them. You're aware of their pace, wondering if you should pass them, or if they’ll pass you back. You start following their pace instead of your own. They walk and you do too. You gauge whether you're going too fast or too slow based on how they look.

All of this pulls your attention away from where it needs to be: on your own race, your own body, and your own strategy.

The "Safety in Numbers" Trap

A lot of runners fall into this "safety in numbers" mentality. I’ve done it too. It feels reassuring to be around other people during a long race. There's an assumption that if you stick with a group, you're probably good on pace - after all, they must know what they're doing, right?

This thinking feels logical, but it actually works against you. When you rely on others to dictate your pace, effort level, or race decisions, you're no longer running your own race. You're running theirs.

The problem is, their race goals, fitness level, and strategy are likely completely different from yours. And it might not even be successful. What they’re doing could be disastrous for your race.

A Better Approach: Plan for the Distraction

We obviously can’t and don’t want to avoid other runners entirely - that would take a lot of effort, take some of the fun out of it, and just be weird.

Instead, acknowledge that they’ll be a natural distraction and plan for how you'll handle it.

Here's a few ways this might look in practice:

When you catch up to other runners: Before you fall into step with them, check in with yourself. Is this your planned pace and effort level? If you need to continue ahead to stick to your strategy, do it—even if it means running alone.

When others pass you: Resist the urge to automatically pick up your pace to stay with them. Stick to your plan unless you've genuinely been running too conservatively and need to pick it up.

When you find yourself listening to their conversations or complaints: Recognize that this is pulling your mental energy away from your own race. Politely create some distance or redirect your focus.

Run Your Own Race

Whatever scenario you encounter with other runners, don't pretend that it won't affect you. It will. 

The key is planning for these interactions so you can stay focused on what matters: running the race you trained for.

Your best race comes from being present with your own body, your own strategy, and your own goals as much as possible. 

Other runners will always be part of the landscape, and they'll inevitably consume some of your attention—but they don't have to consume a detrimental amount if you're prepared for them.

The next time you toe the start line, remember: the only runner you need to focus on is you.