Understanding Post-Race Blues — And How to Bounce Back

Your kit is cleaned, the running shoes that have been a constant companion for the last few months are drying, and the medal is hanging up. 

But there’s something not right. Something’s missing. 

After months of training, a tough race and the euphoria of crossing that finish line, many runners experience an unexpected emotional downturn known as post-race blues. The phenomenon affects runners at all levels, from those of us at the back of the pack to Olympic champions. 

But what does it mean and, more importantly, how can you deal with it?

What Are Post-Race Blues?

Post-race blues describe the feelings of sadness, emptiness, and emotional flatness that can emerge in the days or weeks following a big race. While not clinically defined, this experience is widely recognised in the trail and running community and may be considered a form of situational depression. 

The condition typically manifests after a race, as your initial euphoria fades and the reality of the training void sets in.

What Are The Causes?

Biological Factors: During training, the body releases feel-good chemicals, including endorphins, 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.

Research has demonstrated that when people are suddenly stopped from physical activity, they experience significant increases in depressive symptoms and anxiety. Additionally, dopamine, which spikes during exercise and goal achievement, also drops after the race, contributing to the emotional comedown.

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Psychological and Social Impact: Training for a big race requires focus and structure. You dedicate substantial mental and physical energy to your race 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 your weekend long runs in! 

The psychological impact extends to self-esteem and identity. Training provides regular opportunities for accomplishment and mastery, boosting confidence with completed sessions and seeing your fitness improve. Without these ongoing achievements, you may feel a loss of purpose and direction. The social connections formed through running the trails with friends and training groups also become less central, potentially leading to a sense of isolation.

Duration & Warning Signs: 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.

Let’s Get Back To The Trails

Immediate Post-Race Actions: Conduct a debrief immediately after the race.  Use it as an opportunity to document what went well, what could be improved, what didn’t work and what training adjustments you may need to make. 

Avoid making major decisions or signing up for another race immediately after based on these feelings. Instead, focus on physical and mental recovery.

Structured Recovery Planning: 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. 

Gradual Return To Activity: Rather than jumping back into intense training, gradually reintroduce running and remember there is no need to rush back. There are no real hard and fast rules regarding returning to training, and it’s 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. 

Mindset & The Long Term: 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. 

This approach reduces the pressure on individual results and makes the post-race transition less jarring, regardless of your result.

When you’re ready, you’ll know when it’s time to hit the trails again and sign up for that next trail race.

Insider Knowledge: Ash Daniels is a Level-3 Athletics Australia Performance Development coach at Journey2Ultra coaching, where he specialises in trail and ultra running.

Ash can be found at journey2ultra.com.au or @journey2ultracoaching.