Coping with Post-Race Blues

The energy of race weekend is electric. From the crisp early morning start lines to the thundering cheers at the finish, the Medtronic Twin Cities Marathon weekend brings together thousands of runners, volunteers, and supporters, all moving with one shared goal: to push their limits and celebrate community through movement.

But now, the confetti has settled. The bibs are packed away. The medal might still be on your nightstand. And maybe—just maybe—you’re feeling a little… off.

If that resonates, you’re not alone.

After the high of race weekend, many athletes experience a dip in mood, motivation, or direction. Whether you ran the 5K or conquered 26.2, finishing a big goal can leave you wondering, “Now what?”

This experience, often referred to as the post-race blues, can come with a range of emotions:

• A sense of loss after months of training and anticipation

• Decreased motivation without a goal to chase

• Emotional and physical fatigue

• Even feelings of sadness or restlessness

Training for a race, especially a major one like those during the Medtronic Twin Cities Marathon weekend, creates structure, purpose, and a clear identity: I’m training for something. When that purpose is fulfilled, it’s natural to feel adrift.

Biologically, your body may also be recalibrating. During training, your system is flooded with endorphins, routine, and physical stimulation. After the race, it needs time to balance out.

So how can we navigate this emotional shift with grace and compassion?

Name What You’re Feeling: Start with simple awareness. Giving your emotions a name—disappointment, sadness, fatigue—can actually reduce their intensity. 

Rest Without Guilt:  Rest is not laziness; it’s repair. Your mind and body have worked hard. Lean into restorative activities: walking, yoga, sleep, or just doing nothing. You’ve earned it.

Reflect Before You Reset:  Before you jump into signing up for the next race, take a moment to reflect.

• What did you learn during training?

• What moments are you most proud of?

• What did this race teach you about yourself?

  
  

Journaling or even sharing with a running buddy can be helpful ways to process your experience.

Reconnect With “Why”:  Was it the movement? The community? The challenge? Getting clear on your personal “why” behind running can help guide what’s next—whether that’s another race or simply more mindful movement.

Stay Connected:  Stay plugged into the running community: group runs, volunteering, cheering at other races, or joining a local club. Community keeps us grounded.

Post-race isn’t the end of the story—it’s just the end of a chapter. You’ve shown that you’re capable of overcoming tough challenges. Now’s the time to carry that resilience into other areas of your life—whether it’s signing up for another event, showing up for your mental health, or simply enjoying movement without a goal attached.

Olympian and running legend Deena Kastor once said,

“Sometimes the moments that challenge us the most, define us.”

Let this in-between moment—this quiet after the race—be one of growth, self-care, and rediscovery.

Because your finish line was never the end. It was the start of something new.

This article originally appeared in the TCM's weekly e-newsletter, The Connection. Subscribe to the Connection here.

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Katie Mark is a Licensed Independent Clinical Social Worker who owns On the Mark Therapy, LLC. Katie provides mental health therapy while running and / or walking with her clients in nature. 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. You can contact Katie about her private therapy practice at [email protected] .