Post-Marathon Blues: Why They Happen & What to Do After Your Race
You spend months preparing for one big day—one race, one finish line, one moment you’ve worked tirelessly to reach. So when it’s over, it’s completely normal to feel a mix of relief… and a strange emotional slump.
If you’ve ever felt the post-marathon blues, you’re not alone. Many runners experience a dip in motivation, energy, or direction once race day has passed.
This year, I felt that shift more than ever.
My Story: Navigating Race Week With an Unexpected Stress Fracture
About a week before the Charlotte Marathon, I found out I had a stress fracture in my 2nd toe. Not exactly the news you want heading into race week.
I immediately shifted into “PT mode”—doing every exercise I could do, prioritizing mobility, reducing impact, and giving my body as much rest as possible. And honestly? That approach is what helped me get to the starting line—and the finish line—on race day.
Were there ups and downs during the marathon? Absolutely.
Was I still dealing with pain afterward? Yes.
Did I finish something I wasn’t sure I’d even be able to start? 100%.
Now that the race is behind me, my focus has shifted:
👉 Recovery
👉 Strength training
👉 Mobility
👉 And biking as my new low-impact hobby
This phase feels different—slower, more intentional—and it’s reminding me that healing is just as much a part of the athlete journey as training.
Why Post-Marathon Blues Happen
Finishing a marathon creates a sudden emotional and physical shift. Suddenly:
The structured schedule disappears
Your adrenaline drops
You’re exhausted
Your sense of daily purpose changes
You’re unsure what comes next
It can feel uncomfortable—and that’s normal.
What to Do After Your Race
1. Prioritize Real Rest
Sleep more. Hydrate. Nourish your body. Let your tissues repair.
2. Move Gently
Walks, mobility, light strength, or low-impact cardio (biking is my new best friend!).
3. Reflect on the Experience
Celebrate your strength. Acknowledge the hard parts. Understand what your body needs now.
4. Reconnect With Life Outside of Running
Spend time with loved ones, pick up hobbies, and enjoy the freedom of unstructured days.
5. Set New, Healthy Goals
Maybe it’s rebuilding strength, working on imbalances, improving mobility, or prepping for the next season.
6. Lean Into PT + Strength Training
This is especially important if you’re recovering from injury or pain—your longevity as a runner depends on it.
Ready for Your Post-Race Plan? The Ross Rehab App Can Help.
If you’re in the “what now?” phase after your marathon, the Ross Rehab app has structured programming to guide you:
Strength training
Mobility
Core work
On-the-go workouts
Beginner to advanced programs
Low-impact training options while recovering
Whether you’re healing, rebuilding, or just need direction after race day, there’s a program designed for this exact season of your journey.
Want a Plan Tailored to You?
If you have any questions, contact me! I’d love to help you get on the right plan—whether that’s a custom plan designed just for you and your goals, or one of the variety of programs already on the app. I’ve done them all myself, and I can confidently say—they’re all very effective.
Download the Ross Rehab app today to stay strong, supported, and consistent—your recovery chapter starts here.