The post-marathon blues: why it happens and six strategies for overcoming them

Completing a marathon is a huge accomplishment. After months of training and hard work, crossing the finish line can bring an overwhelming sense of joy and fulfilment. However, after the initial high wears off, many runners experience what is commonly known as the “post-marathon blues”. This phenomenon refers to mental health feelings of emptiness, letdown, and even depression in the days and weeks following a marathon. In this article, we will explore why these feelings occur and provide six strategies for overcoming them.

Why do runners experience the post-race blues?

There are a few potential reasons why runners may experience the post-marathon blues. Firstly, marathon training requires a significant amount of time, energy, and dedication. When the race is over, you can be left with physical and mental exhaustion, and there can be a void in your daily routine that was previously filled with marathon training. This sudden shift can leave runners feeling lost or purposeless.

Additionally, during the race itself, the body experiences a rush of endorphins which can create feelings of euphoria and excitement. Once the race is over, this chemical high wears off, leaving runners feeling deflated and even down.

Finally, for some runners, a marathon may be seen as a defining moment or achievement in their lives. When it’s all over, they may feel a sense of anticlimax and question what comes next. These factors, combined with physical fatigue and potential disappointment over race performance, can contribute to the post-marathon blues.

What causes the post-marathon blues?

There is no definitive answer to what causes the post-marathon blues in the days post race, as each individual’s experience and emotions may differ. However, some common factors that contribute to these feelings include:

• A sudden decrease in physical activity: After months of physical health and training and running long distances, suddenly stopping can cause the body to feel a sense of shock and withdrawal.
• Comparison syndrome: Seeing others post about their race experiences and accomplishments can lead to feelings of inadequacy or disappointment in one’s own performance.
• Unrealistic expectations: If a runner had high expectations for their race day, not meeting those expectations can result in feelings of failure or disappointment.

How long do the post-marathon blues last?

The duration of the post-marathon blues can vary from individual to individual. Some runners may only experience these depressive symptoms for a few days, while others may struggle with them for weeks or even months after the big race. It’s essential to recognise that everyone processes and copes with emotions differently, and there is no set timeline for overcoming the post-race blues.  However, if these feelings persist for an extended period and significantly impact daily life, it may be helpful to seek support from a mental health professional incase you have developed clinical depression. 

Six strategies for overcoming the post-race blues

While the post-marathon blues are a common experience, they don’t have to be all-consuming. Here are six strategies that can help runners overcome these feelings and move forward:

1. Acknowledge your feelings: It’s important to recognise and validate your emotions instead of pushing them aside. Feeling a bit down after accomplishing such a significant feat is entirely normal, and acknowledging this can help you move forward.
2. Take time to rest and recover: After completing a marathon, your body needs time to rest and recover physically. Embrace this downtime, and use it as an opportunity for self-care and reflection.
3. Set new goals: Having a new goal in mind can give you something to focus on after completing a marathon. It doesn’t have to be another race; it could be a new fitness challenge, a personal goal, or even a non-running-related aspiration.
4. Join a running community: Connecting with other runners can help you feel less alone in your post-marathon experience. Consider joining a local running club or online community where you can share your feelings and experiences with others.
5. Try a new activity: Sometimes, taking a break from running and trying something new can be refreshing and beneficial. This could be anything from yoga to rock climbing to painting – find an activity that sparks joy for you.
6. Celebrate your achievement: Completing a marathon is an incredible accomplishment, and it’s essential to celebrate this success. Plan a post-race celebration with friends or family, treat yourself to a massage or a new piece of running gear, and be proud of what you have achieved.

Experiencing the post-marathon blues is entirely normal and understandable. By acknowledging your feelings and taking the time to rest and recover, you can overcome these feelings and continue on your running journey with a renewed sense of purpose and motivation.

Create a post-race plan for rest and recovery

It’s crucial to have a post-race plan in place for rest and recovery. This can include things like scheduling rest days, incorporating low-impact activities into your routine, and getting enough sleep. It’s also essential to listen to your body and give it the time it needs to heal after completing a marathon.

In addition to physical rest, it’s also important to take care of your mental and emotional well-being. This could include activities like journalling, spending time with loved ones, and practising relaxation techniques such as meditation or deep breathing.

Remember to be patient and kind to yourself during this post-race period. It’s a time for reflection, rejuvenation, and setting new goals for the future. With these strategies in mind, you can overcome the post-marathon blues and continue on your running journey with a positive mindset.

Normal-person time

It’s essential to remember that the post-race blues are a normal part of the marathon experience and that they will eventually pass. It can be helpful to remind yourself that your feelings are temporary and that you have already accomplished something incredible.

In addition, try not to compare your post-marathon experience to others. Everyone’s journey is different, and what works for someone else may not necessarily work for you. Focus on taking care of yourself and finding what helps you overcome these feelings.

Remember that running is a journey, not just one race. The post-marathon blues may be challenging to navigate, but they do not define your entire running experience. Be proud of what you have achieved and look forward to the many more miles and memories to come. 

The companionship of the long-distance runners’ experience

Finally, it’s essential to remember that the post-race blues are also a shared experience among runners. The camaraderie and support of fellow runners can be incredibly valuable during this time. Reach out to other runners for advice, encouragement, or simply someone to talk to who understands what you’re going through.

One of the beautiful things about running is its ability to bring people together, and this can be especially true when navigating the post-marathon blues. Lean on each other for support, share your experiences, and remember that you are not alone. The companionship of the long-distance running community is a powerful tool for overcoming challenges like these.   So embrace the post-race blues as a reminder of your strength and resilience as a runner, and use it to fuel your future running endeavours.

Set a new goal

Explore other goals that spark excitement and schedule them, whether it’s tackling another marathon or a different distance. Setting a future goal can shift your focus from past performances to upcoming opportunities, helping dispel any lingering disappointment.

To reignite your passion for running, select a few races for the sheer joy of participation—local events that you have never attempted before, to use your marathon-conditioned fitness to its fullest. Approach these races without any set expectations. Why not prepare by fully engaging with a local running club? By attending most evening sessions, you will enjoy the camaraderie and establish a new routine. This approach will provide a fresh perspective on racing without the pressure of specific training.

This strategy will help you to move beyond previous setbacks but also enriche your running experience through a renewed sense of community and enjoyment in the sport.

Final thoughts:

The post-marathon blues may be an unexpected and challenging part of the marathon experience, but they can also be a valuable learning opportunity. By acknowledging and embracing these feelings, you can learn more about yourself as a runner and emerge stronger on the other side. Remember to take care of yourself physically, mentally, and emotionally during this time, and don’t hesitate to seek support if needed.

If you’re feeling ready to tackle a new challenge, consider finding your next event with us at Coach the Run. With a variety of races to choose from, including marathons, half-marathons, and 10Ks, you can set your sights on a new goal and continue pushing yourself as a runner.

At Coach the Run we also offer personalised training plans and virtual coaching services to help you reach your goals and overcome any post-race blues that may come your way. So don’t let the fear of the post-marathon blues hold you back from achieving new running milestones. Embrace them, acknowledge them, and use them as motivation to keep pushing forward on your journey as a runner. 

So hit the pavement, and keep chasing your dreams as a runner!