Post-Race Blues: A Normal Part of the Journey
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Months of training, early wake-ups after early nights, skipped social plans, and the sacrifices you and your family make all funnel into one day—or sometimes one long night. You cross the finish line, maybe hit your goal, feel proud, relieved, even euphoric. And then, often sooner than expected, a quiet sense of aimlessness—or even sadness—sneaks in.
Last weekend, I witnessed it again at the Leadville Trail 100. Hundreds of runners set off at 4 a.m., headlights bouncing off the mountains in the crisp morning air, excitement as palpable as the runners themselves. I was excited to pace a close friend through her final miles, watching her move from exhaustion to overwhelming relief and pride as her high school son joined her to run across the line. People say if you want to see the best of humanity, watch a marathon. That’s true. But nothing compares to the Golden Hour at Leadville—when runners stagger down the boulevard, uncertain if they’ll make the cutoff, and the entire town pours onto the final finish line stretch that ends on a literal red carpet to carry them home like family. Seeing the grit, determination, and love poured into those final moments, it’s easy to understand why the high of finishing can be followed by a quiet emptiness.
I first felt that sudden post-race shift in 2017 during my own Leadville Trail 100. After an incredible summer of mountain training with some of my favorite people, I showed up ready and excited—armed with loose goals but, more than anything, gratitude for where I was in life and what the day might hold. I exceeded my “A” goal by hours, landed on the podium, and unlocked a new curiosity about what might still be possible with my running. Yet even before the soreness wore off, a strange void crept in—a quiet and at first unrecognized what now?—which I quickly tried to fill by plotting a return the next summer instead of fully sitting with and celebrating the accomplishment.
Sports psychologists call the letdown that many athletes feel after achieving a major goal the post-race blues. Research shows that endurance athletes often report feeling unexpectedly flat, even empty, in the days following a race, with mood shifts that can resemble mild depressive symptoms. This response isn’t limited to disappointing performances—it can surface even after a race goes better than expected
Why Post-Race Blues Happen
Neurochemical shifts: After months of adrenaline, dopamine, and endorphins, the brain experiences a natural dip.
Loss of structure: Daily training provides purpose and routine; when it ends, a vacuum appears.
Identity shift: During a build, you may be known as “the Leadville runner” or “the person training for their first marathon.” Once the race is over, that role changes. This is why cultivating identity beyond sport matters and is something I explore often with the athletes I work with.
The anti-climax effect: Emotional buildup may exceed the actual experience, leaving a subtle sense of emptiness.
Post-race blues is not just a recreational runner’s experience — even world-class athletes grapple with it.
American marathoner Emily Sisson admitted:
“After the race, I felt a sense of loss. You pour so much into training and the race itself, and then when it's over, there's a void.”
Olympic 1500m gold medalist Jakob Ingebrigtsen put it more bluntly:
“The peak is really high, but also right after the peak there’s a big low … Because I’ve done it. So what’s the meaning of going back and doing all the shit that’s needed to get back into the same shape?”
Hearing these athletes voice their experiences reminds us: post-race blues are not a sign of weakness or failure. They are a universal human response to reaching the summit of a big goal and being left with the question, What’s next?
Signs You Might Be Experiencing Post-Race Blues
Loss of motivation or flat training runs
Restlessness or irritability
Difficulty sleeping
Emotional flatness or emptiness
Loss of focus at work, in relationships, or in training
Pulling away from community or training partners
Low-grade sadness or anxiety
Obsessing over the next goal
Lingering fatigue beyond normal recovery
For me, after Leadville 2017, my rush to plan 2018 was my way of filling that space.
Supporting Athletes Through the Dip
As mentioned, even the best race experiences can leave us with an unexpected low once the dust settles. I see this all the time with the athletes I work with, and I’ve lived it myself. Making sense of that transition in a way that feels authentic, hopeful, and actionable can make all the difference.
Normalize and reflect: Post-race blues are common. Naming them takes away shame and makes space for recovery.
Debrief the mindset side: Just like reviewing pacing or fueling, we explore how your mindset showed up on race day.
Set intentional goals: Instead of rushing to “what’s next?” we look at what kind of movement or activity brings you energy right now.
Practical tools: Simple practices like mindfulness, self-compassion, and reframing help when motivation is slow to return.
Expand identity and allow a true break: Reconnecting with family, creativity, or passions outside of training is just as important as logging miles.
Lay the groundwork for what’s next: Once the dust settles and you are ready to look forward, you can start building toward new goals with fresh energy.
Practical Tips for Athletes at the End of a Race or Season
Pause and celebrate — journal, share stories, and mark the finish line in tangible ways. I found it especially meaningful to have a celebratory dinner with my crew, sharing stories and expressing gratitude for the time, support, and sleepless nights they generously gave.
Reflect — dig into what the race taught you, both the highs and the hard moments, and make a point to carry those lessons forward.
Set gentle, loose goals — focus on recovery and joyful movement before chasing new structured goals.
Lean on community — talk with training partners, friends, a coach, or even an experienced athlete counselor to process and normalize the post-race dip.
For me, Leadville 2017 was a lesson: even after huge success, the space after a race deserves attention. Sitting with the finish line — even briefly — makes the next chapter more meaningful and sustainable. Once I let myself really feel all of it, I was ready to pivot toward the road marathon with a new sense of purpose and joy.
Final Thoughts
As the summer ultras wrap and the fall marathon season approaches, take a moment to pause:
What did this race or season teach you that you want to carry forward?
How can you honor the space between this finish line and the next one?
The finish line ends one chapter—but if you make the time to pause, reflect, and reset, you will enter the next stronger, focused, and ready for whatever comes next
