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May has been one of my biggest months of racing. The people I coach took part in around 40 races throughout the month, racing on the road and trail, from 10ks to ultra distances, with podiums, PBs, DNFs, and everything in between.
After months of training and the euphoria of when you cross the finish line, many runners experience an unexpected emotional downturn known as post-race blues. This phenomenon affects athletes at all levels, from those at the back of the pack to Olympic athletes. Let's dig a bit more into what we mean and, more importantly, how you can deal with them!
Post-race blues describe the feelings of sadness, emptiness, and emotional flatness that can emerge in the days or weeks following a big race, marathon or ultra-marathon. While not clinically defined, this experience is widely recognised in the marathon, trail and ultra running community and may be considered a form of situational depression. The condition typically manifests mid-week after a race, as the initial euphoria fades and the reality of the training void sets in.
During intense training, the body releases a cocktail of feel-good chemicals, including endorphins (which act similarly to morphine), which promote calmness and reduce pain perception. The dramatic reduction in exercise following a race leads to a corresponding drop in these mood-enhancing substances, potentially triggering anxiety and depression.
Research has demonstrated that when people who exercise regularly are suddenly stopped from physical activity, they experience significant increases in depressive symptoms and anxiety. Additionally, the neurotransmitter dopamine, which spikes during exercise and goal achievement, also drops after the race, contributing to the emotional comedown.
Training for a race requires focus and structure, with you dedicating substantial mental and physical energy to your goal. This single-minded pursuit often means sacrificing time with family and friends, neglecting other hobbies, and organising life around your training. Think about what you've missed to get that weekend long run in! When the race ends, you have a void where your primary focus once existed.
The psychological impact extends to self-esteem and identity. Training provides regular opportunities for accomplishment and mastery, boosting confidence with each completed session and seeing your fitness improve. Without these ongoing achievements, you may feel a loss of purpose and direction. The social connections formed through running clubs and training groups also become less central, potentially leading to isolation.
Fortunately, post-race blues typically resolve within a few days to two weeks without intervention. However, if a low mood persists for more than two weeks and affects daily functioning, professional help should be sought. Warning signs that indicate a need for medical attention include persistent changes in sleep patterns, appetite, concentration, energy levels, and loss of pleasure in previously enjoyed activities.
Conduct a "hot debrief" immediately after the race, document what went well and what could be improved, and also what didn't work and what training adjustments you may need to make. However, avoid making major decisions or signing up for another race immediately. Instead, focus on physical and mental recovery, recognising that your body needs time to fully recover.
Creating a post-race plan before your race can help navigate the emotional transition. This might include scheduling a holiday, trying a new sport, setting non-running goals, or dedicating time to relationships that may have been neglected during training. Having concrete plans helps combat the aimless feeling that often accompanies race completion.
Rather than jumping back into intense training, gradually reintroduce running and remember there is no need to rush back after a big race. There are no real hard and fast rules regarding returning to training, and it is going to be a very individual thing. This will be based on factors such as your training history, how consistent and prepared you were for the race, how hard you raced and the conditions. I generally find people know when they are ready to start running again.
Adopting a long-term view can help reframe the post-race experience. Rather than viewing one race as the ultimate goal, consider each event and training block as part of an ongoing journey of personal improvement and a step up in experience and knowledge. Use the race as an opportunity to set new goals for the next training cycle. This approach reduces the pressure on individual performances and makes the post-race transition less jarring, regardless of your result.
When you're ready, you'll know when it's time to get signed up and training for that next race and when you are, give me a shout!