As good as it feels to finish a running race, it quickly gets replace by a strang feeling of emptiness. My last marathon in Sydney proved me that again. If you’ve ever felt a low-mood dip, lack of motivation, or just “now what?” in the days following your race, you’re definitely not alone.
In this post I’ll walk you through what the “post-marathon blues” are, why they happen, how long they might last, and, most importantly, actionable steps to come out the other side feeling recharged.
What are the post-marathon blues? #
You’ve heard of the “runner’s high” — the surge of endorphins and dopamine during or immediately after a big run. But what happens when that wears off?
The term “post‐marathon blues” (also referred to as “post‐marathon syndrome”) describes the emotional dip many runners experience in the days or weeks after finishing a marathon.
Some typical signs:
- Feeling unusually sad or down even though you “should” feel proud and relieved.
- A sense of emptiness or lack of purpose (“the race is done — now what?”)
- Loss of motivation for running or training plans. If you’re struggling with motivation after your race, check out these tips for staying motivated after your race.
- Fatigue or low energy, beyond the expected physical tiredness.
- Sleep disturbances, irritability, or emotional vulnerability.
Personally, the one that hit me the most is the lack of purpose: regardless of the results of the race, I don’t take more than couple days to sign up for a new race, otherwise I’m worried I won’t be able to get back to it.
While these feelings are common and temporary, the “post-marathon blues” are not the same as a clinical depression diagnosis.
Why does it happen? #
Here’s what the research and running-community sources suggest are contributing factors:
Neurochemical shift #
During your long training and the race itself you’ve likely had elevated levels of endorphins, dopamine, serotonin, etc. After the finish line that surge drops off — causing a kind of emotional “let-down.”
Loss of structure + identity #
For weeks or months you’ve been working toward a defined goal: training plan, mileage, race day. Once it’s over, that structure disappears and you may feel a void.
Also: You might wrestle with, “If I’m not training for that race, then who am I (as a runner)?”
Physical and mental exhaustion #
Marathon training and racing are extremely demanding. Your body is fatigued; your mind may be drained. That recovery-load contributes to the mood dip. This mental fatigue can be similar to pre-race anxiety management challenges.
Social and environmental change #
Perhaps you had a training group, a weekly focus, a community buzz. After the race that involvement may decline. Less “team” or training chat can feel lonely.
How long can it last? #
According to sources, the post-marathon blues typically show up within a few days after the race and can last a few more days to several weeks.
If you’re feeling this way for more than a few weeks, or if the mood dip deepens (loss of interest in everything, strong hopelessness, significant sleep/eating disruption), it may be wise to speak to a mental‐health professional.
What you can do: actionable coping strategies #
Here are practical steps that help me through this period, maybe one or two help you as well.
Acknowledge and give yourself permission #
- Remind yourself: this is common and doesn’t mean you’re weak.
- Journal your race experience: what you felt, what you learned, what you’re proud of. I prefer writing it, but recording yourself like a vlog can be a good format.
- Celebrate the achievement: your medal, your finish, the journey. Don’t rush past that.
Maintain gentle movement and self-care #
- Though intense training is done, keep physical activity light and varied: walking, swimming, yoga. This supports mood and helps your body recover.
- Prioritise sleep, hydration, nutrition. Your body is still healing, let’s not rush to another training block. Consider incorporating proper recovery strategies like stretching and foam rolling.
- Reconnect with hobbies or things you may have set aside for training.
I usually schedule a trip the week after, focused on short walk and discovery bakery or food restaurant. If your race was a destination trip, this can fit really well into it.
Set small new goals #
- It doesn’t have to be another marathon. A 5 km fun run, a trail outing, a new fitness class, something to give your schedule a next step.
- Consider non-running goals too: travel, skill-learning, time with friends/family.
D. Maintain social & community support #
- Reach out to your running club, friends from training, or online running communities. Sharing helps.
- Talk about your feelings openly. You’ll likely find many others who have felt the same.
Connecting with others shouldn’t be a reason to fall into a FOMO feeling if they are following right away with a new race: everybody is different, be mindful of your own body limits too.
How this ties into injury-free running and sustainable enjoyment #
Being aware of the emotional side of the marathon journey is part of staying healthy and balanced as a runner. Physical training is only one piece. Mental recovery matters too.
When you’ve skipped the emotional processing and go straight into “train for the next thing,” you increase the risk of burnout, over-training, or emotional fatigue. By giving yourself time to recover mentally, you protect your long-term enjoyment and your body’s readiness.
It sounds easy said than done, I know that well. I’ve been falling into this trap too often, with 3 marathons, 1 ultra, 1 half marathon and a fun run, in the first 8 months of 2025, I realized that emotional fatigue is very real. I’m a work-in-progress.
Conclusion #
Finishing a marathon is a monumental achievement, and yes, it’s OK if you don’t feel elated for long.
The post-marathon blues are a real and fairly common phenomenon. The emptiness you might feel isn’t a sign that you failed — it’s a sign of everything you invested and the sudden shift in what your body and mind are doing.
Take time to recover, honour your accomplishment, reconnect, and gently build toward what comes next. You’ve earned that rest and reset.
My next race will be in Japan and I already planned a some quiet time to better handle this part of the marathon journey. With food and rest time, I aim to shift my mindset from “what’s done” to “what’s coming.”
If you’re experiencing this now, you’re not alone. Be kind to yourself.
And when you’re ready: lace up again.
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Stay strong, stay curious, and one step at a time — you’ve got this.