Post-marathon blues are a real phenomenon. Here’s how to overcome them

When Katrina Quesada finished her first half-marathon, she was elated to cross the finish line.

But although it was her longest run at the time, the day after the event, Quesada felt somewhat dissatisfied – like it wasn’t a big enough goal.

“There was such a high and low. It’s like an emotional crash … After, you should be satisfied and proud of yourself,” Quesada says. Within 24 hours, she thought to herself, “What’s next?” This led her to sign up for yesterday’s TCS Sydney Marathon.

Anyone who has completed a marathon or been a spectator at the finish line knows emotions run high. The feeling of pride is monumental for athletes who have dedicated months of training and discipline to that singular moment.

As sports psychologist Jaqui Louder, from the Olympic Park Sports Medical Centre, describes it: “You feel like a superhero.”

However, in the days after the marathon it’s common for runners to report feeling sad or dull. It’s a phenomenon known as the post-marathon blues.

“It’s not just runners, but the thing with a marathon is it’s such a big goal. Between the time, and energy and planning, there is always going to be a comedown,” says Louder.

Why does it happen?

After completing a marathon, two factors are at play. One is physiological – the body has been pumped with dopamine and endorphins, which give you that runner’s high, and afterwards the body experiences a hormonal crash – the other is psychological.

“Once you’ve run, everyone is still talking about it, and then that stops, and it’s like, ‘Now what?’” Louder says, noting it’s normal to feel lost after achieving a big goal, like a marathon, or to experience a loss of purpose.

Two-time Olympian and long-distance runner Eloise Wellings says she has encountered the blues regardless of whether her race went well or not. She describes it as feeling like a flatness or lack of motivation.

“You can spend months preparing for a marathon. For me, it feels like there’s so much purpose and structure in my days, and so much anticipation and inspiration around this one goal. Then suddenly it’s over,” Wellings says.

Alongside Rory Darkins, Wellings is the co-founder of Marathon State of Mind, an AI mindset coaching app.

“Your mind can make or break your marathon experience,” Darkins says. “When it works for you rather than against you, running can be an incredible vehicle for confidence, resilience and wellbeing, qualities that extend well beyond race day.”

This year, Marathon State of Mind has partnered with the TCS Sydney Marathon to provide all 40,000 participants with a free trial, including a month of post-race after-care.

Will it go away?

Generally, the post-marathon blues will only linger for a few days, but Louder says it’s good advice to be compassionate to yourself in the meantime.

“First up, talk to someone or write it down. Don’t keep it in your head,” she says.

She also recommends connecting with other runners, as it’s likely they are feeling the same way.

Next, she has her athletes reflect while it’s still fresh.

“If it’s your first marathon, there is no way to get it right on the first go. Maybe you didn’t get your hydration or gels right … Reflect on the race, ask yourself, ‘what was I happy with and what could improve’, but know that does not override what you’ve achieved.”

Louder says to take time to celebrate that achievement: “You’re in the one per cent of people who have run a marathon … Enjoy the rest without feeling guilty.”

Unlike Quesada after her half-marathon, you don’t need to jump into finding your next goal straight away if you’re not ready.

“Think about it, get moving, and then make the goal more concrete,” says Louder.

She also recommends looking for a different purpose.

“Find the event for you. Maybe it’s about the location, or the feel, or maybe it’s for a charity and embrace your why,” Louder says. “Everyone has their reason. It’s not just about running.”

After completing the marathon, Quesada reflected on the run in her journal, something she often does after a race.

“I found that really helpful, documenting right after a run when I’m in the moment to monitor my thoughts and feelings,” Quesada says.

How did she choose to celebrate her enormous achievement?

“It obviously has to be a post-run feed.”

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