The feeling of finishing a marathon is like no other. You’ve spent months training, day in and day out. Maybe you battled injuries, bad weather, sore muscles, or blisters. You spent hours checking off one mile at a time, and now you’re here—exhausted, elated, proud, and probably a bit relieved.

Running 26.2 miles is an intense experience, one that leaves you with a mix of physical and mental exhaustion. After the finish-line euphoria subsides, you may experience a period of feeling down or empty in the days that follow. This is known as the “post-marathon blues.” 

While there’s plenty of advice for how to physically take care of your body after the race, the mental recovery process is often overlooked. Here, we cover everything you need to know about the post-marathon blues, from what they may entail to how to manage these tough feelings.

What Are the Post-Marathon Blues?

After the finish-line joy subsides, the post-marathon blues can kick in: This is the name athletes and coaches give to that post-race dip in your mood, energy, and motivation. “You might feel a little directionless, slightly empty, or thinking ‘now what?’” says Peloton instructor Susie Chan. 

Katie Steele, a licensed family therapist and co-founder of the Athletes Mental Health Foundation, describes post-marathon blues, also known as post-marathon syndrome, as a form of grief. “You have worked so hard to accomplish something, and you blink and now it’s done,” she says.

If this sounds familiar, you’re not alone: The post-marathon blues, also known as post-marathon syndrome, are fairly common among endurance athletes. “There is often an experience of letdown when we pour our heart and soul into something, and then it is abruptly over,” Steele says. “The spectrum of emotions is typical and something that is conveying the level of importance that experience had in your life.”

While sometimes referred to as a form of situational or short-term depression (you might have even heard it called “post-marathon depression”), it’s important to point out that “post-marathon blues” is not a clinical diagnosis, Steele says. “It’s more of an experience that some people have.”

What the Post-Marathon Blues May Look Like

Every runner will experience the post-race blues a little differently. But there are a few common symptoms that can crop up:

What Causes the Post-Race Blues?

The post-marathon blues happen thanks to a mix of neurochemical, social, and situational effects of no longer training intensely the way we did leading up to the race, according to sports psychologist JoAnn Dahlkoetter, PhD.

When you’re getting ready for a marathon, all those training runs give your brain a regular dose of endorphins—opiate-like hormones that reduce our perception of pain and improve our mood—as well as endocannabinoids, which scientists believe are responsible for the runner’s high phenomenon. Post-race, after we’re no longer training, we experience a withdrawal without the usual “high” we get through running that helps us handle day-to-day stress, Dahlkoetter explains.  

At the same time, if you were training with friends, you’re all of a sudden cut off from that regular social connection, Dahlkoetter adds. You also lose the consistent structure that a training plan gives your weekly schedule—and the self-confidence that following it can give you. “When you're training for an event, you’re rewarded with this regular feeling of accomplishment,” Dahlkoetter says. Now, you’re left without that major goal you spent months working toward day after day.

How Long Do the Post-Marathon Blues Last?

Susie says you may notice the post-race blues start to creep in by the next day or sometime during the week following your race. Thankfully, the symptoms are temporary: Dahlkoetter says that they usually only last for a few days, but can potentially go on for a few weeks, depending on what else is going on in your life and how you’re handling it. For instance, fall marathons can be tough for some folks since they’re followed by the onset of a dark, cold winter, which can lead to seasonal affective disorder and tank your motivation to start running regularly again. 

If you find that your symptoms are increasing in severity or not subsiding after a few weeks, make an appointment with a healthcare provider to determine the best course of action.

How to Prevent the Post-Marathon Blues

There are several things you can do to keep the post-marathon blues at bay. Here are a few strategies for getting ahead of your emotions.

1. Celebrate Your Wins

Sometimes we’re so quick to figure out “what’s next” that we can overlook the achievement itself. “It is always good to make space during your recovery to give yourself credit and a pat on the back for completing your marathon,” Susie says. “You are amazing! Don’t forget that!”

2. Reflect

Whether it was your first, fastest, or worst marathon ever, the act of running 26.2 miles is full of life lessons. In the days following the race, spend time writing down your thoughts. How did this experience help you grow? What are you most proud of? What do you want to keep improving at? 

“Whatever happened during the race is part of your progress forward,” Dahlkoetter says. “Start trying to find the positives.” She adds that it can also be helpful to talk through how it went with a trusted friend or coach. 

3. Keep Eating and Hydrating Properly

After months of carefully planning your meals around your runs and staying diligent about your hydration, it can be tempting to throw it all out the window now that you no longer have a marathon coming up. But Dahlkoetter points out that continuing to eat healthy and make sure you drink enough water will help you physically feel better and more energized. 

4. Branch Out

Training for a marathon is a big time commitment, limiting your ability to do other activities for weeks and months on end. Think of the end of your training cycle as an opportunity for new adventures. “Use your recovery time to explore something new,” Susie says. “Or revisit your favorite cross-training activities that you didn’t have as much time for while marathon training.” 

Dahlkoetter says she always sets up a gym membership where she’ll have access to a pool so she can keep moving in a way that’s gentle on her body. She also likes activities like ballroom dancing that offer a social outlet similar to what she used to get from running with training partners. Exercising with the Peloton App is another great way to connect with a supportive fitness community.

How to Manage the Post-Marathon Blues Once They Hit

Even if you do everything you can to prevent the post-marathon blues, you still might not be able to avoid them entirely. But the right strategies can help them fade more quickly. 

Don’t Judge

This is not the time for beating yourself up. “Instead, try to meet yourself with curiosity,” Steele says. “What you are experiencing is typical and the more compassion you can provide yourself, the more effective you will be at soothing your nervous system.” 

Get Back Out There

“Having run over 100 marathons myself, what has helped me overcome the post-marathon blues is to plan for another event,” says Laurie Singer, a psychotherapist and accomplished endurance athlete. And, no, that doesn’t necessarily mean a marathon. “You are already trained,” she says. “You put in the hard work of marathon training and are now physically fit to perform. Signing up for another event—a shorter one like a 5K or 10K—will give you something to look forward to and plan for.” 

Alternatively, if you just really love the marathon distance, Dahlkoetter says that signing up for one six months or a year away will give you something to be excited about again, without requiring you to jump right back into training. 

More Marathon Recovery Tips 

If you’re feeling down after your marathon, it’s important to remember that you’re not alone. And it will pass. So don’t try to start running again without giving yourself the recovery you need: Pushing yourself to the brink can lead some endurance athletes to develop RED-S (relative energy deficiency in sport), which can cause mental side effects that overlap with depressive symptoms. 

By allowing your body to physically reset and heal, you’ll help protect your mind as well. Here are a few tools experts say can make a big impact. 

The Takeaway

Whether you’re a pro or a first-time marathoner, the post-marathon blues can put you in a funk for days following your race. Don’t beat yourself up if this happens to you: It’s a natural—and common—reaction to the sudden end of training for a big goal. Try to use the time off to celebrate your accomplishment and reflect on how the race went, while still getting in some low-key movement and healthy nutrition (plus lots of sleep). When you’re ready, start thinking about what your next goal might be to give yourself something new to look forward to.   

And remember: If you’re not seeing an improvement in your symptoms in a short period of time, reach out to a healthcare professional for help. The post-marathon blues should only be a temporary condition—not a permanent state.