How to Handle the Post-Race Blues

If you’ve run a race before, you’re probably familiar with the anxious jitters, the constant carb loading, and the intense preparations that come with race week. You might feel nervous about finishing or excited to put all of your hard training to the test. But what happens once the race is over?

What are the Post-Race Blues?

“Post-race blues” is a term coined by many runners to describe the feelings of sadness that can set in once a race is complete. While the post-race blues isn’t clinically defined, it is a common experience in the running world.

The post-race blues may be considered a form of situational depression. Medical News Today defines situational depression as, “an adjustment disorder with depressed mood.” Their article on the matter says clinical depression, (defined as a “major depressive disorder,” and requiring more extensive treatment) can develop if the person doesn’t recover.

Why do runners experience the post-race blues?

Training for a race is a huge commitment that requires lots of time and energy. Athletes can spend hours every week running, strength training, foam rolling, cross training and more to prepare for the big day. Once the race is over, runners are often left wondering “what’s next?” It doesn’t help that most runners need to take time off after a race to recover. Switching from a rigorous training schedule to recovery mode is a mental shift that can be challenging for some runners.

Julian Gomez, a former Florida Atlantic University cross country runner, shared his experience with post-race blues. “The last race of a peak season used to give me post-race blues. Finishing that race and not having anything else to look forward to until the next major season rolled around was tough,” he explains.

Overcome an anti-climactic racing season

With the increased popularity of virtual races due to the COVID-19 pandemic, some runners experience an anti-climactic race day. Gone are the crowds, cheering and competition of the traditional race day experience. This can leave runners feeling even more depressed after the race is over. Creating your own post-race celebration with friends and family can help make a virtual race feel more fulfilling.

“My husband rode his bike alongside me while friends hopped in and out of the run to keep me company. They also parked along the course and blared music, beeped and held signs. It was so encouraging,” said Maegan Dougherty, a two-time Boston qualifier who ran her virtual Boston marathon in September 2020. “We all met back up at the finish where there was a big enough parking area to be a safe distance apart but still chat and celebrate.”

Even though runners may feel fine in the days following a marathon, taking time to recover is a crucial part of preventing injuries. “Easing back into speed and long distances will keep you injury-free. You know that slower friend you have? Join them for runs in the recovery phase and reconnect after you left them behind on race day,” said Jenkins.

Jenkins advises runners to set up a post-race plan ahead of time to deal with any negative feelings that may arise. “Some runners plan for active recovery, with mild walks growing into simple runs over the week. Others go cold turkey on exercise for a set period of time. The key is to focus on whatever has worked for you in the past,” he said. Having a specific post-race plan can help with the aimless feeling some runners experience after a goal race.

For Gomez, a change in mindset is what ultimately helped him overcome his post-race blues. “Once I reset my goals, I was better able to navigate the post-race experience,” he explained. “Thinking long-term and not putting too much emphasis on a goal race is important. Every race and training block improves you overall as a runner.”

For runners, working through post-race emotions is just as important as treating any injuries that may arise. In her New York Times Opinion video, Pappas says, “What if we athletes approached our mental health the same way we approached our physical health? Athletes should feel no shame and get help right away.”

If you experience sadness that doesn’t resolve or if you think you might be suffering from clinical depression, it’s important to seek help from a mental health professional.