Last Sunday, I did something I never thought I would do.

 

I stepped off the course at mile 13.1 of the Buffalo Marathon and recorded my first ever DNF.

 

After completing seven marathons, I finally had a race that didn’t go according to plan.

 

 

But here’s the crazy part…

 

Just six days later, I found myself standing on another marathon starting line. By the end of that race, I crossed the finish line of marathon number eight.

 

While the story itself may sound dramatic, the real value isn’t in the DNF or the finish line. It’s in the lessons I learned along the way.

 

If you’ve ever had a bad race, struggled through a training cycle, dealt with setbacks, or felt like one disappointing result erased months of hard work, these lessons are for you.

 

 

I DNF’d My Marathon… Then Ran Another One 6 Days Later

 

 

 

 

 

The Buffalo Marathon Didn’t Go According to Plan

 

 

Going into Buffalo, I felt prepared.

 

I had trained consistently since recovering from the Dopey Challenge. I stayed healthy, completed my key workouts, built my mileage, and felt like I was carrying some of the strongest marathon fitness I’ve had in a long time.

 

My goal wasn’t simply to finish.

 

I wanted to see what this training cycle could produce.

 

But around halfway through the race, things began to unravel.

 

I started experiencing significant reflux and heartburn symptoms. This wasn’t just uncomfortable. The bigger issue was that I couldn’t fuel properly or hydrate effectively.

 

As marathon runners know, once fueling and hydration become compromised, things can deteriorate quickly.

 

I had a choice.

 

Keep pushing and hope things improve.

 

Or make the difficult decision to stop.

 

After a lot of internal debate, I stepped off the course at mile 13.1.

 

My race was over.

 

 

What Surprised Me Most About My First DNF

 

 

The surprising part wasn’t the DNF itself.

 

I wasn’t embarrassed.

 

I wasn’t ashamed.

 

I wasn’t questioning my identity as a runner.

 

Deep down, I knew I had made the right decision.

 

What bothered me most was something different.

 

I felt unfinished.

 

For four months, I had invested time, energy, focus, recovery, strength training, long runs, workouts, and countless early mornings.

 

And I never got the opportunity to see what that fitness could do.

 

The hardest part wasn’t stopping.

 

The hardest part was feeling like there was no ending to the story.

 

 

Lesson #1: Knowing When to Stop Is Not Quitting

 

 

One of the biggest lessons from this experience is something many runners struggle to accept.

 

Knowing when to stop is not quitting.

 

Too often, runners believe toughness means pushing through anything and everything.

 

I don’t agree.

 

I think toughness is making the right decision even when your ego wants something different.

 

At Buffalo, my ego wanted me to keep going.

 

But the smartest decision was to stop.

 

And if I found myself in the exact same situation again, I would make the same decision.

 

Long term goals matter more than one race.

 

Your future running health matters more than proving something on a single day.

 

Sometimes the strongest runners are the ones willing to think long term.

 

 

Why I Ran Another Marathon Six Days Later

 

 

Over the next several days, I reflected on what happened.

 

Eventually, I realized something important.

 

I didn’t need redemption.

 

I didn’t need to prove anything.

 

But I did want closure.

 

I wanted the opportunity to test the fitness I had spent four months building.

 

I wanted to learn what lessons were still waiting for me.

 

So I found another marathon six days later.

 

Not because Buffalo was a failure.

 

But because I wasn’t finished learning.

 

 

Lesson #2: One Race Doesn’t Define a Training Cycle

 

 

This may be the most important lesson of all.

 

One race does not erase months of training.

 

One bad race does not erase your fitness.

 

One DNF does not erase your progress.

 

The reality is that Buffalo didn’t change the fact that I trained consistently.

 

It didn’t change the fact that I stayed healthy.

 

It didn’t change the fact that I became a stronger runner.

 

The race result changed.

 

The fitness did not.

 

Too many runners allow one disappointing race to convince them their training didn’t work.

 

That’s simply not true.

 

Fitness is built over months and years.

 

One race is only a snapshot.

 

 

Lesson #3: Healthy Training Is Still a Win

 

 

When I look back at this spring training cycle, there are many things I’m proud of.

 

I stayed healthy.

 

I completed my key workouts.

 

I improved my fueling strategy.

 

I strengthened my body.

 

I built meaningful marathon fitness.

 

Most importantly, I remained consistent.

 

As runners, we often become so focused on finish times that we forget the bigger picture.

 

The goal isn’t just a PR.

 

The goal is becoming a stronger, healthier runner capable of continuing to improve year after year.

 

Healthy runners can keep building fitness.

 

Fitness compounds.

 

Strength compounds.

 

Confidence compounds.

 

That’s what creates long term success.

 

 

What I’ll Change Before Wineglass Marathon

 

 

The second marathon gave me something I didn’t get in Buffalo.

 

Answers.

 

I learned that reflux wasn’t the primary limiter.

 

I learned that my fitness was real.

 

I learned that I still have another level to unlock late in the marathon.

 

As I prepare for the Wineglass Marathon this fall, there are three key areas I’ll focus on:

 

1. More Consistent 50+ Mile Weeks

I handled the training load well and believe additional time consistently above 50 miles per week can help build greater fatigue resistance late in the marathon.

 

2. Longer Tempo Efforts

I’ll continue incorporating marathon specific workouts, including longer tempo efforts within long runs and maintaining quality speed sessions.

 

3. Better Reflux Management

While I made significant improvements this cycle, I plan to continue refining my race day nutrition and experimenting with strategies such as ginger candies to manage symptoms during longer races.

 

Every marathon cycle teaches us something.

 

This one provided a very clear roadmap for what’s next.

 

 

The Biggest Lesson of All

 

When I stepped off the course at Buffalo, I thought the biggest lesson might be about failure.

 

It wasn’t.

 

The biggest lesson was about perspective.

 

Running isn’t about proving yourself on one specific day.

 

It’s about who you become through the process.

 

When I look back on this training cycle, that’s what I’m most proud of.

 

Not the DNF.

 

Not marathon number eight.

 

I’m proud that I trained hard.

 

I’m proud that I stayed healthy.

 

And I’m proud that I’m heading into the next chapter with even more clarity than before.

 

Because one race does not define you as a runner.

 

And one setback does not erase your progress.

 

 

Ready to Train Smarter for Your Next Marathon?

 

  

If you’re preparing for a marathon and want a proven roadmap to help you stay healthy, train consistently, and feel strong on race day, download my FREE Ultimate Marathon Training Guide.

 

Inside, you’ll learn the exact strategies I use with runners as a running physical therapist and coach to help them train smarter, avoid common mistakes, and run their best marathon yet.

 

Claim your free copy here!

 

 

Ready to Get Better Every Marathon?

 

Here is the truth most runners do not want to admit:

 

A marathon PR does not come from perfect race day execution

 

It comes from the work you do between race days

 

If you want to stop repeating the same race mistakes…
If you want to feel confident instead of guessing…
If you want to line up healthy and prepared every time…

 

Then reflection is only the first step.

 

You need structure.
You need support.
You need a plan built for real life.

 

That is exactly why I created the Healthy Runner Academy!  The membership for everyday runners who want to build strength, stay healthy, and keep running year round without the burnout or injury cycle.

 

 

Inside the Academy, you get:

✔ A proven system to run strong at any age
✔ Training guidance from running coaches and a running physical therapist
✔ Strength plans designed for runners
✔ Help through the niggles before they become injuries
✔ Accountability and community so you stay consistent

 

Whether you are chasing a PR or just want to enjoy running again…
You do not have to do this alone.

 

Join the waitlist for Healthy Runner Academy and be first in line when doors open again and get exclusive bonuses: https://learn.sparkhealthyrunner.com/hra

 

 

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

 

 

Get my full personal running story here

 

 

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.

 

 

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Thanks for reading!

 

Yours in health,

Duane

 

 

Connect with Dr. Duane:

 

 

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community.  Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, 6x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

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