post-race blues & what to do about it
Post-race blues are real, and they can hit hard. One minute, you're flying high, buzzing from the race, telling anyone who will listen about every detail of the route, the checkpoints, the annoying hills at miles 10/12/18/25… and then – BAM! – it’s like someone’s yanked the rug out from under you. You feel flat, restless, maybe even a bit lost. What now? What’s the point? Why does everything suddenly feel so meh?
The good news? You’re not broken, and you’re definitely not alone. This happens to loads of runners, and there are a few reasons why. For months, your training gave you structure, purpose, and a reason to get out the door, rain or shine. Your body was pumped full of endorphins, your brain was wired into race mode, and then, just like that, it’s all over. Your body and mind need time to adjust.
But don’t panic, this feeling will pass. And in the meantime, there are a few things you can do to shake off the post-race funk… But first to the causes.
Causes of Post-Race Blues
Loss of purpose & routine – training provides a structured schedule, and suddenly not having it can feel disorienting.
Physiological changes – after months of high-intensity training, your body experiences a sudden drop in endorphins, which can affect mood.
Mental & emotional comedown – the race itself is a high-energy, high-emotion event. The contrast afterwards can feel deflating.
Fatigue & recovery needs – even if you don’t feel physically sore, your body is in a recovery phase, which can affect energy and motivation. Listen to your body, eat protein, allow yourself treats. Have a sauna.
Pressure & expectation reflection – if the race didn’t go as planned, you may feel disappointment or self-doubt.
How to Overcome It
Acknowledge the feelings – accept that this is normal and that many runners experience it.
Celebrate your achievement – take time to reflect on what you accomplished, regardless of the outcome.
Set a new goal – this doesn’t have to be another race; it could be strength training, a new parkrun, or a fun challenge.
Stay active, but reduce intensity – engage in light, enjoyable movement without the pressure of structured training.
Connect with other runners – share your experience with others who understand and can offer encouragement.
Give yourself a break – mentally and physically, allow yourself time to rest without guilt.
AND…
Warn your family – believe me, they need to know that you might go a little woo woo for a few days, mostly so that they can avoid you.
On that note, to my dear family, I am sorry about yesterday!
Have you experienced post-race blues before? If so, what helped you move past it?
