Coopah How To: Beat The Post Marathon Blues

Okay so bare with me on this one, I know right now you probably can’t even see past marathon day, but over the next few weeks I am going to be sharing tips on how to taper like a pro, how to approach race week and ultimately ensure you have the best day on Sunday 27th April, but I wanted to cover this too, as it is a topic that isn’t spoken about enough but is something that can affect a lot of runners, whether its your first marathon, or your 50th.

WHAT IS IT?

Essentially, the post marathon blues is a term used to describe the ‘comedown’ after a big event. For some of you, you may have been building up to this day for an entire year, you’ve been working hard for months, with every weekend dedicated to long runs, always thinking about your next training session, having a routine, and then within a few hours, it’s all over and done with, and mentally that can be really hard to process. It is totally normal to feel a bit lost in those days (or even weeks) after a marathon but there are things you can do to help during this period and get you back on track.

KICKSTART YOUR RECOVERY

I don’t know about any of you, but there are two things that are almost guaranteed to put me in a bad mood, and that is being really tired, and being hungry. And guess what, after a marathon I can assure you, not only are you going to feel totally zapped of energy, your body is also going to be really depleted too. So post marathon, the two things I want you to focus on is making sure you replenish your energy stores (for me, that is always hunting down the biggest pizza I can find) and trying to get as much sleep as possible in the days after the event. In fact, if you can I would suggest booking the Monday after the event off work, so you can switch off your alarm, have a lie in and have a slow, relaxed day (hint hint if my manager is reading this 😉).

And on a serious note too, not only may it stop you feeling as low, it will actually massively help kick start your physical recovery too. Our muscles cannot repair without calories, and sleep is really where the magic happens and those adaptations are made. So if you can get those two things nailed, you are already on your way to feeling better both mentally, and physically in those first few days after your race.

DON’T RUSH BACK

As I mentioned above, it is totally normal to feel a little lost once your marathon training is over and done with, and if you’re anything like me, you may find it weird to have so much extra time on your hands. But, it really is important that you take your post marathon recovery seriously, and I can assure you it will benefit you so much more in the long run, than trying to rush back too soon.

I would always suggest having at least one full week of rest post marathon - so switch those lunchtime runs for an easy stroll around the park, speed sessions for yoga, or perhaps even head to pool for some easy lengths as the perfect low impact alternative to get your body moving.

I know first hand how regular movement has a really positive impact on my mental health, so although I would recommend having a bit of a break from running, I am not suggesting you do nothing at all. By keeping moving and doing gentle exercise that makes you feel good, it will still give you that endorphin boost you get from running, but also allowing your body to recover properly too.

And as I have spoken about many times before, training for and running a marathon is just as much of a mental challenge as a physical one, so it is really important to factor in that downtime post event to allow your body, and your brain, to recover.

WHAT’S NEXT?

Another great way to help combat those marathon blues is to start thinking about what you want to achieve next, and this is personally something that helps to keep me motivated throughout the year.

In fact, I have already decided that post marathon (and post recovery of course) I am going to train towards a 5km PB (personal best) in the summer - eeek! Not only will this will give me something new to work towards, but by focusing on a shorter distance it means I don’t have to think about fitting in a really long run each week, which, lets be honest, will be a welcome break after marathon training.

But also, just a reminder that it doesn’t always need to be always be about running. It could be that post marathon you want to focus on strength training to work on your weaknesses, so that during your next training block you don’t pick up as many niggles. Or perhaps you love hiking and have had to miss out on that whilst trying to cram in all the marathon training miles. Whatever it may be, my biggest piece of advice is just to find, and focus on something that is going to fill your cup, as this is what will make you feel the happiest.

CELEBRATE!

My final, and perhaps most important point, is to make sure that whatever happens on race day, you take the time to celebrate your achievement afterwards. And remember, the marathon is so much more than the 26.2 miles you run on the day - its the hundreds of miles you have run in training, its the hours you have dedicated, its those early morning and late nights - it is about the whole journey that has got you to that start, and ultimately, finish line. And that, deserves to be celebrated.

So make sure you take the time after to reflect on what you have achieved - plan a celebration meal with your friends and family, book yourself in for a spa day with your training partner, treat yourself to a new pair of trainers. Whatever it may be, just make sure you take the time to do something for you and feel proud of what you’ve accomplished.

There is now only four weeks to go until the 2025 TCS London Marathon, which means the hard work is almost done, and we have nearly reached your taper. But don’t worry, next week I will be sharing my top taper tips along with lots of other advice as we approach the big day.

So hang in there everyone, one more week of hard work, and then we really are in the final countdown.

Let’s do this

Coach Jordan x