Familiar vs. Unfamiliar Race Courses — Which is better for your mind & miles?
When you sign up for a race, one of the big questions (whether you realise it or not) is:
"Do I know this course — or am I about to meet it for the first time?"
Both options come with their own magic — and their own challenges. As someone who’s run both familiar trails I know like the back of my hand and unfamiliar routes in faraway places, here’s what I’ve learned.
The perks of a familiar course
✅ You know what’s coming
Every hill, bend, rocky descent, and mental checkpoint is already etched into your memory. You can visualise your race. That brings comfort — and strategic advantage.
“I know that steep hill hits around 18 km, so I’ll save some energy before that.”
✅ You can train specifically
Training on the actual course (or a similar replica) means your body and mind are already tuned into the terrain. You can rehearse pacing, fuelling, and footwork — and reduce race-day surprises.
✅ It can feel like home
There’s a softness in running somewhere familiar. You might even have memories tied to the landscape. It can feel like the course is cheering you on.
The downsides of a familiar course
⚠️ Mental comparison trap
If you’ve run the course before, it’s easy to slip into comparison mode:
“Last time I hit this climb faster.”
“I walked this bit last year.”
Sometimes this can motivate. But it can also create unnecessary pressure or disappointment — especially if your body or life circumstances have changed.
⚠️ Anticipation anxiety
Knowing what’s coming doesn’t always help. When you remember a brutal hill or boring stretch, it can create dread rather than readiness.
The joys of a new, unfamiliar course
🌟 Everything feels like an adventure
There’s magic in discovery. Every bend is a surprise. Your focus stays sharp. The landscape feels alive.
It becomes less about time — and more about the experience.
🎯 You’re fully present
When you don’t know what’s coming, you have no choice but to be in the moment. You’re less likely to overthink and more likely to trust your instincts.
💪 You prove you can adapt
Running an unfamiliar race shows you how resilient and resourceful you are. You don’t have all the answers — but you have your body, your mindset, your training. And that’s enough.
The challenges of the unknown
❗ No mental markers
You don’t know when the big climbs will hit, when to hold back, or when you can push. That can make pacing tricky — especially in longer distances.
❗ Risk of getting lost or overwhelmed
Without prior course knowledge, you're putting more trust in signage and other runners. And if the course is poorly marked, it can create unnecessary stress.
My take? Choose based on the season you’re in
If you're training for performance or chasing a PB, a familiar course might give you the edge.
If you're looking to reconnect with joy, break through boredom, or explore, an unfamiliar route might be exactly what your soul craves.
Personally, I love mixing both throughout the year — and teaching my runners how to adapt their mindset for either.
Because in the end, whether you know the course or not… it’s you who carries yourself to the finish line. That’s where the real journey unfolds.