Training for a race takes months of consistent commitment. Your focus is on race day, the goal you’re after, and what you need to do each week and each workout to get to the start line ready.
The anticipation builds. And then, suddenly, it’s over.
Experiencing post-race blues is completely normal. Your weekly schedule is suddenly less full. There’s no longer a big athletic goal in front of you to work toward. And especially if you trained with a running community, your social interaction may even decrease.
Your body needs rest, but sometimes the brain doesn’t want to listen, especially if it’s to ward off unwanted emotions. Below, three Team RunRun running coaches share their advice on working through post-race blues.
Process your emotions by taking time to reflect.
Post-race blues is a form of grieving. The finish line of a race is the end of your journey and can be sad. Allow yourself to process all of the emotions, and then figure out what is next. It can be something athletic or non-athletic. Use your recovery to do the things you put on hold and figure out something new to look forward to!
During your training, there are sacrifices, little wins, and a lot of fun moments. It is common to not realize how special your event-specific training is. When you are training, take time to appreciate the lessons and successes you have.
Journaling can help you become aware of everything that happens between the moments you choose and finish your goal. Journaling will also help you find another goal to work towards and help you start a new adventure.
Kristina Folcik, 80/20 Endurance Coach
4-6 years coaching experience
Team RunRun Coaching Profile
Wild Raven Endurance Coaching
@wildravenendurancecoaching
Respect the recovery process, both physically and mentally.
First and foremost, I normalize my athletes’ feelings. It’s natural to experience a comedown after such a big physical and emotional investment in something.
I then encourage them to take time to recover physically and mentally. I don’t place a timeline on this period and encourage athletes to return to running when they feel ready, not because they feel pressured to do so.
Sometimes, we’ll also use this time to get back to the basics by focusing on things that often get overlooked during a big training block. This includes sleep, strength work, easy miles, or simply reconnecting with the joy of running. Shifting our attention to these pieces can not only help athletes feel more grounded, but it also supports a smoother transition when they’re ready to train with more structure again.
After we’ve had the chance to reflect on their race, we begin talking about ‘what’s next.’ What goals or races motivate them to begin their next training block? Finding the balance between respecting recovery while slowly exploring new goals can help athletes feel excited for what’s to come.
Elaina Raponi, National Coaching Certification Program (NCCP)
4-6 years coaching experience
Team RunRun Coaching Profile
Fast and Free Performance Coaching
@elainaraponi
Remember that there will be more start lines.
I always tell my athletes that post-race blues are just part of the process, not proof that anything’s wrong. When the noise dies down after a big goal, it’s normal to feel a bit lost. Racing gives us that high because it’s a pure expression of everything we love about running, but the real joy comes from the miles in between.
I remind them that unless a meteor is scheduled to hit next month, there are always more start lines ahead. Take a little time off, move for fun, reflect, and let the next goal find you when you’re ready.
Gustavo Román Jr, B.S. in Sports Conditioning, minors in Coaching and Psychology; RRCA Coach
4-6 years coaching experience
Team RunRun Coaching Profile
Tavo Coaching
@tavocoaching | @gustavoromanjr