By: Maddelynn Horn

Post-race blues

When we think about Ultramarathons, we think about the months of training in preparation and the dedication and perseverance needed to get through the race. An athlete’s mental health after the race is often neglected, despite how common post-race blues are.

So, what are the post-race blues?

Post-race blues, also called post-race depression, is a term coined to describe the sadness that sets in after a race. While every case varies, post-race blues are likely a result of situational depression which results from a significant change in ones’ life.

Olympian Alexi Pappas described her experience with post-olympics depression as “You’ve worked your whole life towards this exceptionally challenging and singular goal, and then it happens, and suddenly it’s over.”

Rather than being brought on by a distressing event, post-race blues are brought on by the sudden absence of a clear goal. Regardless of how satisfied a runner is with a race they can still experience post-race blues. Simply being aware that post-race depression is real, and the resulting feelings are valid is a great first step to handling your post-race emotions. Hopefully these tips can help you cope with your post-race blues.

Focus on your recovery plan

Treat your recovery just like you would your training plan because it is a key part of your training. Allowing yourself the proper time to heal after a race sets you up for your future competitions. If you don’t let yourself recover, you’re much more likely to develop an injury. Don’t forget mental recover in this process. Plan out activities that make you feel better—if you’re not running, consider walking or yoga to help get the mental benefits of exercise. Simply having this routine can help you feel less lost after a big competition. Remember your recovery is leading you forward towards whatever your next step may be.

Talk about it

Bottling up your emotions after a race will not make them go away. Talking with a friend is a great way to process how you are feeling. Getting your thoughts out allows you to get negative feelings out of your head and makes room for a more positive way of thinking. Additionally, other people can help you put your thoughts into perspective. If you feel directionless, a friend can help point you back to your values and bigger purposes. In fact, not talking about your feelings can actually make things worse.

Write it out

Similar to talking about it, journaling is another way to get your thoughts out. Journaling has been proven to help individuals manage their depression. If you’re not quite sure how to write about what you’re feeling, start with describing your day and see where you end up.

Think long-term

Remind yourself this race was not your only goal. There’s still so much more for you to do both inside and outside of ultramarathons. Take some time to reflect and set new goals. Make sure to give your body enough recovery time after your race though—rushing into training before you are ready is not productive. It’s also important to give yourself adequate time to process how you are feeling, rather than using a new goal as a distraction.

Post Race Blues