Post-Marathon Blues: What Happens After the Finish Line
You trained for months. Crossed the line. Got the medal. And then… boom. The quiet hits hard.
That weird, hollow feeling after a marathon? Totally normal. I’ve been there. I’ve cried happy tears at the finish line, then felt lost the next morning. Like, “Now what?”
Experts even say emotional swings post-marathon are common (confidencefit.com). All that adrenaline disappears, and suddenly your brain’s got no plan, no pace, and no purpose.
Here’s how I deal with it—and how I coach my runners through it too.
1. Let Yourself Feel It
That post-race emotional crash? It’s not weakness. It’s chemical. Your body dumped stress hormones to help you survive race day—and now it’s catching up.
Some days you’ll feel proud. Other days, weirdly sad or bored. That’s okay. One of my athletes once told me, “I felt like I was waiting for something… but there was no long run to do.” Exactly.
Cry if you need to. Journal. Call your running buddy. The marathon high fades—but what you accomplished doesn’t.
2. Build a Temporary Routine
Your days used to be built around training. Suddenly there’s nothing on the schedule. That void feels weird—so fill it.
Try this: 10 minutes of morning stretching, light yoga, or even walking with coffee in hand. Swap your weekend long run for a beach walk or brunch with friends. I plan little adventures—bike rides, hikes, even just a movie night—to give my brain something to look forward to.
This isn’t about “productivity.” It’s about rhythm. And your mind loves rhythm.
3. Make Joyful Goals
Don’t rush into another race just to chase the next fix. Instead, go light.
- Sign up for a goofy 5K in costume.
- Do a trail run with no watch.
- Start swimming, try Pilates, or go rock climbing.
Anything that feels fun—not forced.
Or hey, set a goal outside of running. Cook new meals. Visit a place you love. Learn to surf. These mini-missions help rebuild motivation without pressure.
4. Reflect on the Journey
Take time to think about what you’ve just done.
Maybe you discovered grit you didn’t know you had. Maybe you finally believed you could finish 26.2. Write it down. Share it. Let that growth sink in.
And don’t skip the celebration. Post the medal pic. Treat yourself to a massage or some gear you’ve been eyeing. You earned it.
5. Stay in the Tribe
Don’t disappear.
Even if you’re not training for anything, keep showing up to your run crew meetups. Grab coffee with your running buddies. Share race stories, vent frustrations, and laugh about bathroom emergencies. Trust me—this is healing.
Post-marathon blues hit hardest when you go solo. But you’re not alone. You’re part of a tribe. Tap into it.
Bottom Line?
Recovery isn’t just about the legs. It’s about the whole runner. The body needs rest. So does the mind.
Give yourself a mental cooldown. Stay social. Move gently. And trust that new goals will come.
The finish line is behind you—but your running story is just getting interesting.
💬 Have you ever felt post-race blues? How did you bounce back?
Common Marathon Recovery Mistakes (And How to Dodge Them)
I’ve coached a lot of runners through the post-marathon blues, and trust me—these are the biggest traps I see folks fall into after race day:
Getting Back Too Soon
Feeling good on Day 3? Awesome—but don’t get cocky. I’ve seen way too many runners jump into a “comeback run” too early and end up sidelined.
The research backs it up—most sources recommend taking at least 3 to 7 full days off from running, then easing back in carefully.
The goal isn’t to prove you’re tough. It’s to recover smart and come back stronger.
Running Through Lingering Pain
If something still feels off—like your Achilles is tight or your knee has that dull throb—listen up. That’s not just “normal soreness.” That’s your body telling you something’s still healing.
Ignoring those signals and pushing through? That’s how you turn a minor tweak into a full-blown injury. I’ve made that mistake. Don’t be like old me—sub in cross-training if needed and give your body the reset it’s asking for.
Getting Sucked into the Comparison Game
This one’s brutal. You scroll Instagram and see someone running a 10-miler four days post-marathon. Suddenly you feel like you’re behind.
But the truth? Everyone recovers at their own pace. Some runners bounce back in a week, others need two or three. Focus on your lane. Your body knows what it needs better than a post on Strava ever will.
Skipping Sleep or Slacking on Fuel
Recovery isn’t just about rest days—it’s about how you rest. That means sleep. That means actual meals, not just coffee and protein bars.
Skimping on those basics delays healing and sets your next training block up for failure. Recovery isn’t laziness. It’s discipline.
Ditching Strength and Mobility Work
I get it—you finally feel rested, and now you want to hammer the pavement. But the comeback should include more than just miles.
If you neglect your core, your glutes, or skip those mobility drills, you’re building on shaky ground. A few planks, some lunges, and light yoga can go a long way in keeping your stride strong and injury-free.
Bottom line? Every one of these mistakes comes from either ignoring pain or chasing fast progress. Recovery is part of training. Honor it like you honor race prep.
What Comes Next?
Once you’re back to easy jogging and feeling human again, the next question usually hits: Now what?
Let’s walk through your options—because this part is just as important as your last long run.
When Should You Race Again?
If you’re already eyeing your next marathon, hold up. Most runners need 6–12 weeks of recovery and retraining before lining up again.
Some coaches suggest 3–4 months between races for solid improvements. If you’ve only got 8 weeks before the next event, treat most of that as recovery time—not training time. You can race, but don’t expect a new PR.
Maintenance vs. Training Mode
Decide if you’re easing back or building up.
- No race on the calendar? Cool—treat the next 4–6 weeks as maintenance: three to four easy runs a week, one light tempo, plus some strength and cross-training.
- Planning to race again soon? Start layering in some base mileage—gradually.
Rebuild With a Plan, Not Emotion
After a tough race, I’ve been tempted to “prove” I’m still fast. But emotional training usually backfires.
If your peak was 40 miles per week, don’t jump back to that. Start around 25–30 and add no more than 10% weekly. Keep a rest day, and every third or fourth week, cut mileage to recover. That’s how you build for the long game.
Set a New Challenge
You don’t have to chase another marathon right away. Try something fresh—a speedy 10K, a trail 50K, or even a triathlon.
One of my buddies signed up for a sprint triathlon after his marathon, and it totally reset his motivation. Think of this as a time to play with new goals that keep your legs moving and your brain curious.
Write it Down
Grab a notebook or a Google Doc and map out your next four weeks. Doesn’t have to be fancy—just jot down three weekly runs (two short, one long), your cross-training plan, and any key strength or mobility sessions. Treat it like your comeback playbook.
And most of all? Enjoy it. You just did something epic—ran 26.2 miles. That experience will carry into whatever challenge comes next.
Running isn’t just about chasing finish lines. It’s about showing up. Again and again.
💬 What’s your next move? Got your eyes on a goal already? Drop it in the comments—I’d love to hear it.