4 ways to shake the post-race blues

Many of us have felt a bit sad and unmoored after the pre- and post-race excitement of training for a big goal and putting out a tremendous effort on race day. Whether your race went as you hoped or you ended up with a DNF, the sudden void that can occur after all the preparation ends can be upsetting.

The best way to deal with even a small mental health challenge is to talk to a professional. If that isn’t accessible for you, or you simply want to figure out how to shake off the mental dust, here are a few things that even the pros try when they’re feeling down.

Keep moving (if you want to)

You may not feel like exercising at all after the effort of a race and all the training that went into it, and that’s fine–right after a goal race is a perfect time shift into a short (or longer) off-season. However, if you can’t seem to shake that low feeling, staying physically active can help ease the abrupt drop in endorphin levels and the associated mood changes. You don’t need to run (other forms of exercise or sports can provide a similar sense of accomplishment and well-being) and this might be the perfect time to try activities you normally can’t squeeze in.

Always wanted to test out your bouldering skills? Join a beginner’s class. Maybe you’ve imagined yourself taking long, peaceful bike rides you never have the enthusiasm to head out on after running sessions. Now’s the perfect time to dust off that bike and explore your neighbourhood.

Focus on recovery

We all hear how recovery is as important as training, but few runners take it as seriously as they should. The recovery period is when your body actually gets stronger, rebuilding in order to perform again, and your body needs both rest and nutritious fuel to heal and strengthen. Since you aren’t dedicating yourself to intense exercise, take some time to do some healthy meal prep or master some nutritious recipes. Take naps. Catch up on a TV show you’ve been too busy to stream.

Do what works for your body–if foam rolling helps, go for it, and if you have access to massage or physio, that may be a perfect option. Enjoy some time nurturing your body and mind, pressure-free.

Connect with others

Reach out to fellow runners or friends who understand the post-race experience. As coach and ultrarunner David Roche shared in Trail Runner, talking to other athletes can be an empowering way through this feeling. “For most people, life trapped in your own brain can become immensely difficult,” Roche said. “Let others know how you feel; chances are they have felt the same way too.”

Set new goals when you feel ready

Having a new goal to work towards can provide a sense of purpose and direction after the race, and doesn’t have to be running-related. If you aren’t ready to think about your next running season, plan a fun goal with a friend–meeting a local hiking group, or enjoying a new-to-you trail every weekend. Try a process-focused goal that isn’t tied to a result or time. Setting new objectives helps shift the focus from the post-race emptiness, and gives you a reason to head out the door and move your body for fun again.

If you or someone you know (in Canada) needs immediate further mental health support, contact call 1-888-668-6810 or text WELLNESS to 686868 for youth. or call 1-866-585-0445 or text WELLNESS to 741741 for adults.