Whether you had a PR, a DNF, or anything in between on TCM weekend, you may be feeling, well… complicated. Many athletes report a period of depressed mood when a major event is over, sometimes called “post-race blues.”
Although feeling as though your race did not meet your expectations may put people at an increased risk of post-race blues, any runner can experience a post-race letdown, even those who had a great race.
Researchers have proposed a number of different reasons why post-race blues occur, including normal post-race experiences like physical exhaustion, reduced physical activity, and having more time to focus on other stressors. So what do you do if you’re feeling some sadness, disappointment, or low mood post-race?
Be patient
Remind yourself that this is totally normal and even expected to experience a period of post-race blues. Focus on rest and recovery and you will likely start to feel better in a week or two.
Get some light physical activity
Although this is not the time for training, some light physical activity may make you feel a little better. Try going for a walk or or bike ride to boost your mood. Listen to music or a favorite podcast, or invite a family member or friend to join.
Reflect
Spend some time reflecting on your training and race. What did you learn in this training cycle? What did you enjoy? What do you want to change? What goals are next for you? Ask yourself these questions again in a couple of weeks when you’re feeling better.
Focus on other things you enjoy
You just spent so much time training for your race that you’ve likely had little time for other hobbies. Enjoy some time with friends or family, read a good book, or watch a favorite show.
Get some help
If these feelings extend beyond a couple of weeks, these post-race blues may be indicative of a more persistent mental health concern. A psychologist can evaluate what you’re experiencing and provide you the treatment you need.
Post-race blues are totally normal. Be patient with yourself as you recover physically and psychologically. Regardless of the outcome of your race, completing a race (or even completing training) is a huge accomplishment. Congratulations!
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Hayley also addressed the subject, here, in a recent Star Tribune story,
Hayley Russell, PhD, is a Certified Mental Performance Consultant, runner, and professor of health and exercise psychology at Gustavus Adolphus College. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Hayley: [email protected] or visit psychologyofrunning.com.