Exhausted runners advised on how to navigate post-race blues after New York City Marathon
A running coach and U.S. Olympian shares the reasons 'post-race blues' happen for runners and tips for moving forward
The 54th TCS New York City Marathon is currently underway, as all five boroughs get out to cheer on about 55,000 athletes running the 26.2-mile race today, Nov. 2.
This exciting event means more than just a marathon for New York City. Participants aim for the New York City Marathon not only for the distinctive course but also for the festivities and excitement that fill the streets every year.
Participants spend anywhere from 12 weeks to 26 weeks preparing for a marathon, and this preparation process is demanding and rigorous. Between the physical conditioning, continuous carb loading, and anticipation for the marathon, so much focus is directed toward a single day and objective.
Many participants will experience what is known as "post-race blues," which is the feeling of sadness following the finish of a race or marathon.
Colleen Quigley, a Coach at Runna, explains to The Mirror US why "post-race blues" occur and what participants can do to combat these emotions.
Post-race blues are a 'common experience' for runners
"This is such a common experience! The same thing happens to Olympic athletes after the Games," Quigley says.
"It's because for months and months (sometimes years! ) you're working towards a big goal that can feel all-encompassing," she adds. "You wake up in the morning and you're thinking about your training run for the day. You eat dinner at night to 'fuel for your run' the next morning."
After runners cross the finish line and grasp the magnitude of what they've accomplished, it can feel overwhelming to realize such a monumental life achievement wrapped up in just a single day.
Quigley explains that regardless of whether athletes had an amazing race or a "crap one," Monday morning inevitably arrives, and it's back to the daily routine.
"That feeling of it being over can be so jarring and make an athlete feel lost or unmoored," she says.
How can runners overcome post-race blues following the NYC Marathon
"It's important to take some rest time," Quigley recommends. "I recommend taking some time to sit with that feeling and just know that it's normal and it will pass."
Marathon preparation can consume every aspect of many athletes' lives, and it's crucial to understand you're not alone if you feel sad once the race concludes. However, there's no need to hurry past such an incredible achievement.
"Take advantage of the break in training to spend your time in other ways that you may not have had space for when you were training," Quigley says.
She continues, "Spend more time with friends, maybe even do activities that you didn't have time or energy for when you were training."
Runna partnered with New York Road Runners to deliver customized training programs designed specifically for the TCS New York City Marathon. Quigley shares that Runna provides a Post-Race Recovery Plan that athletes can use after competing to decrease their mileage and reduce their training intensity.
"And when the time is right, you can start to think about what event you might want to train for next," she suggests. "But you won't want to rush the process! Take your time figuring out what to focus on next.