Tips to Help with the Post-Marathon Blues
Training for a marathon takes months of discipline and hard work, logging mile after mile week after week. When race day finally arrives it’s a 26.2-mile celebration of all the work you've put in to get to the starting line. But after the excitement of race day fades, some runners may feel down, unfocused, and unmotivated. These post-marathon blues are common among marathoners both seasoned and new to the sport, so if you are feeling down after a big race, know that you're not alone.
What Are the Post-Marathon Blues?
Doing a quick search for “post-marathon blues” you’ll find articles that talk about the physical and mental component behind feeling down after a big race. Your body may even become reliant on the pattern that forms when you train frequently. Once the marathon is over, you need time to recover, and your body and brain need to adapt to a new pattern of less activity and more rest. Also, when we exercise our body releases endorphins that makes us feel good overall. When that dips, so does our mood and that’s when the blues can set in, but they usually don’t last for too long and there are ways to help alleviate feeling down.
Finding a New Goal Can Help
One thing that can help is to find a new goal, whether that be an upcoming short race or something else to look forward to. During marathon week, NYRR hosted a series of panels at the TCS New York City Expo Presented by New Balance on the Citizens Stage. One of the panels, The Secrets of Serial Goal Getters, featured Jesse Itzkowitz, Senior VP and Behavioral Scientist, IPSOS and Dr. Deborah Roche PhD, Sports Psychologist, Hospital for Special Surgery who discussed how after achieving a goal, people often feel a sense of disappointment.
Both made it clear that this feeling is something that most people deal with and that it’s normal to feel a sort of letdown after achieving a goal or finishing a race. Setting a new goal may be the key to get past the disappointment.
Ways to Stay Motivated
Whatever your next goal is, NYRR can help you stay motivated. Check out our resources below.
A Personalized Virtual Training Program
Whether you're training for your next PR or just want to stay fit throughout the year, sign up for the NYRR x Runna – Training (1-Year) program for personalized and flexible virtual training. This program is ideal if you are training for multiple goals or races. You'll also get access to virtual course strategy sessions, special events, and an NYRR x Runna Facebook community from around the world.
In-Person Group Training
Geared toward New York City locals, NYRR Group Training welcomes runners of all abilities for weekly workouts where they can enjoy the camaraderie of running with others.
Virtual Races
Runners from around the world can sign up for NYRR Virtual Racing Powered by Strava and take part in the same race, on their own time.
Free Runs and Walks in Local Parks
NYRR Open Run brings weekly community-led runs and walks to neighborhood parks across the greater New York City area for people of all ages, abilities, and experience levels.
Free Workouts for Older Adults
NYRR Striders is a walking and fitness program that offers physical activity for older adults looking to lead a more active life and meet new people in their local community – all in a safe space.
Listen to Inspiring Interviews
Tune in to NYRR Set the Pace Presented by Peloton, the official podcast of New York Road Runners. Join hosts Rob Simmelkjaer, CEO of New York Road Runners, and Becs Gentry, Peloton instructor, every Thursday in conversation with inspiring athletes, from everyday enthusiasts to elite marathoners, to hear stories of perseverance, drive, and dedication.
What the Pros Say
Professional athletes feel the post-marathon blues too and use different ways to regain focus, motivation, and a sense of well-being.
Sara Vaughn, the top American women's open finisher at the 2024 TCS New York City Marathon, was interviewed on Flotrack in the week after the marathon. She's a mother of 4 and a realtor. Getting back into everyday life was important to her.
“I jumped right back into school drop-offs and making school lunches, stuff like that. I’ve enjoyed a little downtime, not having to train. We went out to dinner as a family and celebrated, so it’s been good.”
Abdi Nageeye, the men's open champion at the 2024 TCS New York City Marathon, who'd dropped out of the Paris Olympics, told the New York Times how he felt after Paris.
“One of my biggest disappointments ever. So, I went back to training, and I told myself, ‘You will never get it back. It is done. Paris is over. You can only do one thing… In less than two months, you can do something great at the greatest marathon in the world, so focus on that.’”
It’s a reminder that no matter how our race went, you can learn from it and focus your energy on a new goal, whether that's another race like Abdi Nageeye or getting back to daily life like Sara Vaughn.
When Daniel Romanchuk, men's wheelchair champion at the 2024 TCS New York City Marathon, was asked, "What's next?" on an episode of NYRR Set the Pace Presented by Peloton, he said, “I'll probably take a bit more time to really think about that.” Although he may be taking some time off from training, he plans to focus on his nonprofit, Wheels for Change, an organization that provides support for aspiring wheelchair athletes by offering equipment, training resources, and mentorship.
Free Mental Health Resources in NYC
Feeling like there may be something more serious than the post-marathon blues? You're not alone. One in five New Yorkers struggle with mental illness that can affect not only them but also family, friends, colleagues, and neighbors. For over 40 years, the National Alliance on Mental Illness of New York City (NAMI-NYC) has offered life-changing support, education, and advocacy to families and individuals affected by mental illness. NAMI-NYC offers mental health classes, 40 support and social groups, family mentoring, a Helpline in 180+ languages, and much more. All programs and services are completely free and available regardless of income, insurance, or immigration status. NAMI-NYC is the only nonprofit providing direct support to family members who have a loved one with mental illness. If you or someone you know is struggling, call their Helpline at 212-684-3264 or visit www.naminycmetro.org/find-support/.
For more resources, check out the Mental Well-Being page on our website.