The Post-Race Blues: Coping with the Emotional Aftermath of Endurance Events

As endurance athletes, many of us dedicate countless hours to training while preparing for events. What we don’t do is dedicate time to learning how to cope with post-race blues. I know because I have been there. Crossing the finish line can bring up a surprising range of emotions. I remember the first time I crossed the finish line at Unbound 200. Despite not being a cryer, I could NOT stop the tears from falling. I wasn’t bawling, but I had that full on lip quiver and the feeling of being unable to hold back. So I simply let go and gave myself a good cry. I was overwhelmed by the wave of emotions that hit me, which were entirely unexpected.

Most athletes feel a mix of elation and relief after crossing that finish line. What many of us don’t talk about is the slump we experience afterwards. This is often referred to as “post-race blues.” Understanding the psychological factors behind this experience and using proactive strategies to manage it can help us prioritize our mental well-being as athletes. They can also help us transition to the next chapter of adventures (whatever that may be for us).

What Are the Post-Race Blues?

After the rush and thrill of completing a major endurance event, it’s pretty common to experience the post-race blues. The post-race blues often show up as a mix of emotions. Those emotions include sadness, fatigue, lack of motivation, trouble focusing, changes in eating and sleep habits. There may also be the feelings of loss or grief. These symptoms can differ in intensity and duration. They ultimately stem from the considerable physical, mental, and emotional toll of endurance sports (and the after effects of a big race).

Why Do We Experience Post-Race Blues?

One significant factor contributing to post-race blues is the sudden loss of focus, routine, and sense of purpose. These are things that we as athletes tend to rely on but now they are gone. Months, or even years, dedicated to preparing for a single event can create an intense concentration that leaves little space for anything else. So when the race has passed, we’re left with a sense of loss and emptiness. Transitioning from a highly regimented, goal-driven lifestyle to a more flexible, uncertain one can be disorienting. Our structure is gone. The anticipation of race day is also gone. The dip in endorphin levels and physical exhaustion post-event can exacerbate this emotional strain. That dip can make it challenging for us to sustain our typical energy and drive.

Acknowledging Your Feelings: The First Step to Recovery

To combat post-race blues, it’s important for athletes to proactively address both the psychological and physiological factors at play. First and foremost, we need to recognize that post-race blues are a common response–not a sign of weakness or a personal shortcoming. Acknowledging and normalizing these feelings can help us feel less isolated and more empowered to seek support. We should also remember that the physical and emotional exhaustion we feel is a testament to the immense effort and dedication we have poured into our training and competition. By reframing the post-race blues with this approach, we can build self-compassion. We can also avoid being overly self-critical as we transition into the off-season or the next chapter of the season.

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Strategies to Combat the Post-Race Slump

After acknowledging that the post-race blues are common, we can implement a range of strategies to ease the transition from the intense focus of competition to our everyday lives. This may include setting new, short-term goals that provide a sense of purpose and direction. These may include training for a shorter-distance event, leaning into new activities or disciplines we’ve neglected while training for the big event. There is also the opportunity to work on a specific skill.

Though a lot of athletes may turn their nose at the idea, I strongly recommend incorporating relaxation techniques like meditation, deep breathing exercises, or gentle yoga. These activities help athletes manage stress and promote better sleep and recovery. Maintaining a healthy lifestyle with proper nutrition, hydration, and adequate sleep is also crucial, as these factors can significantly impact an athlete’s physical and mental well-being and help mitigate the physiological factors that contribute to post-race blues.

Seeking Professional Support: When and Why It’s Needed

Perhaps most importantly, athletes shouldn’t hesitate to seek professional support if the symptoms of post-race blues become overwhelming. A sport psychologist or mental health professional can provide valuable tools to help you cope with the emotional aftermath of endurance events. Not sure whether working with a sport psychologist is warranted? A few symptoms to look for include depressed mood, a complete lack of motivation, unexpected tearfulness or crying spells. Beyond those, pay attention to increased irritability, and changes in appetite or sleep patterns that last for more than a couple of weeks. Not sure where to start or how to find someone? The USOPC mental health registry is a great place to start; it includes a database of vetted mental health professionals who have expertise in mental health therapy and sport performance, as well as SafeSport Training, anti-doping education, background checks, and more.

Embracing the Next Chapter

By understanding the root causes of post-race blues and proactively addressing them, athletes can navigate the emotional transition from their endurance feats with greater resilience and self-care. When they hit, ride the wave of emotions while focusing on the little things. What are those little things? They are sleep, rest, social support, meditation, and the other low hanging fruit that tend to fall by the wayside when we lose the structure we’re all too familiar with.

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