Post-Race Blues: Understanding and Overcoming the Emotional Dip
The emotions leading up to race day are HUGE! There’s usually a mix of excitement, nervousness, and happiness. An athlete is preparing for the unknown, which can cause normal levels of emotion to be heightened. This can naturally cause athletes to feel a little uneasy or anxious, and it can happen even to experienced athletes.
Crossing the Finish Line High
Once the race is over, most athletes experience a surge of powerful and euphoric emotions. Some athletes become highly emotional and cry tears of joy. Some feel they have never felt as proud as they are at that moment. Some feel invincible and sign up for that next race! Many athletes describe this surge of emotions as experiencing a “high .”For some athletes, one-and-done is their goal. Others might consider doing it again for various reasons, but one of these reasons can include trying to chase that “high.”
After some time passes following the race, the emotions begin to subside, and reality starts to creep in. Athletes put in months to years of training, and after the race…. It’s over. This let-down feeling can cause feelings of depression that can last a few days to a few months. Some athletes might have signed up for a similar race in hopes of experiencing the same feelings and emotions, only to find that they did not occur. The truth is, this euphoric feeling is challenging to replicate! This fear of replication can cause athletes to go from an extreme “high” to a low rather quickly.
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What Post-Race Blues Feel Like
This post-race blue period can occur anywhere from a few days to a few months after the race. What are examples of the post-race blues? Many athletes describe feeling the following:
- Feelings of sadness
- Feeling lost
- Losing the sense of motivation to train
- Experiencing disappointment
- Turning toward isolation
- Desiring something to look forward to, but unsure of what that might be
It is challenging to predict when an athlete might experience these blues, but it is vital to have a game plan established just in case.
Game Plan for the Post Race Emotional Recovery Blues
- Learn to celebrate downtime. After a rigorous training program, giving your mind and body the rest they need is essential. Although you might want to keep grinding, do your best to embrace and enjoy this downtime. It might be uncomfortable, but it is necessary!! You can even consider cross-training with a sport or activity you have always wanted to try but never had the time.
- Create a post-race plan. Being proactive for your post-race mental well-being is vital! Just as you likely established routines for the race, it is equally important to have routines in place after the race. Routines enable your mind to recognize normalcy and feel at ease. When experiencing these blues, your mind may feel uncomfortable – especially if it is not the norm. Having a post-race routine established will help you in this process.
- Make self-care a priority. Celebrating after a race with specific rewards is essential. It may be a special meal, a massage, or a trip. Whatever it may be, incorporating self-care is crucial in the recovery process. Once the initial emotions after the race have calmed down, it is equally important to incorporate self-care modalities.
Remember: You’re Still an Athlete
Most importantly, do your best to prepare in advance. Whether a novice or experienced athlete, you could experience these post-race blues. Recognizing that it could happen is the first step, but try your best not to let these thoughts flood your mind before race day. Do your best to understand that if you experience these emotions, it does not compromise your abilities as an athlete. Understanding that these emotions can exist is essential, but be aware that these emotions and feelings do not necessarily reflect your efforts and skills as an athlete.
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JoAnne Bullard is a Doctor of Sport and Performance Psychology and a Certified Mental Performance Consultant through the Association for Applied Sport Psychology. She is also a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
She serves as a tenured Associate Professor at Rowan University and is the owner of Absolute Fitness, LLC. Her goal is to provide a holistically applied approach for clients through performance psychology consulting. She has experience working with athletes of all ages, including endurance athletes, in individual and group sessions. Her research areas include mindfulness, performance anxiety, goal setting, coping strategies, and mental well-being of athletes.
She has completed five marathons, numerous half-marathons, and is always looking for her next race.
