How to Beat the Post Marathon Blues

INTRODUCTION

Okay—bear with me on this one.

Right now, you might be laser-focused on race day. Maybe it’s your first marathon, maybe your fifth. Either way, your eyes are on the prize, and you’re thinking about tapering, pacing, hydration, and what you’re going to eat the night before.

But as we get closer to race day, there’s something I want to talk about—something that isn’t discussed nearly enough, but affects so many runners.

And that is the emotional dip that often follows.
Let’s talk about how to beat the marathon blues.

WHAT ARE THE POST-MARATHON BLUES?

The term “post-marathon blues” refers to the feeling of emptiness or low mood that many runners experience in the days or even weeks after finishing a marathon.

Think about it: for the past few months (or maybe even a full year), your life has been organised around one clear goal. Your weekends were reserved for long runs. Your weekdays had structure. You were motivated. Focused. All in.

And then… it’s done.
Just like that. The crowds go home. The medal hangs proudly on your wall. But emotionally? You might feel a little flat. A little lost. Maybe even a bit sad.

And let me say this now: that’s completely normal. You’re not alone. And you’re not doing anything wrong.

STEP ONE: REFUEL & RECHARGE

If you’re anything like me, two things that definitely affect my mood are being tired… and being hungry. After a marathon? You’ll be both.

So before we go anywhere near planning your next goal or getting back into training, focus on these two things:

1. Refuel

You’ve just pushed your body to its limits. It’s used up your energy stores, depleted your glycogen, and broken down muscle tissue that now needs repairing. Prioritise eating—yes, even if your appetite is off. Think comforting, nourishing meals. And of course, pizza always gets my vote 🍕

2. Rest

Sleep is where the magic happens. Your physical recovery depends on it, but so does your mental wellbeing. Try to block off the day after your marathon if you can—no alarms, no rushing around. Just give your body the space to exhale.

Refuelling and resting won’t just speed up recovery—they’ll help stabilise your mood too. And when those post-marathon blues come knocking, these are your first lines of defence.

STEP TWO: DON’T RUSH BACK

The temptation to “get back out there” quickly is real—especially when you’re feeling a little lost. But here’s the thing: you need time to recover, not just physically, but emotionally too.

I recommend at least one full week off from running after a marathon. That might feel like a long time, but trust me, your body will thank you.

This doesn’t mean you need to lie on the sofa all week (though if that helps, go for it). Try replacing runs with low-impact movement:

• Take gentle walks through the park
• Try a yoga session to stretch out tight muscles
• Head to the pool for a few easy lengths
• Go for a cycle with no watch, no pressure, just to enjoy the ride

Keep moving, but in ways that feel good. You’re still chasing that endorphin boost, but you’re also allowing your body to rebuild.

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.

STEP THREE: REMEMBER—THIS ISN’T JUST A PHYSICAL JOURNEY

We talk a lot about recovery for the body. But finishing a marathon is an emotional release, too.

You’ve likely had moments on your training journey that tested your patience, your mindset, your confidence. Maybe you ran through tough weather. Maybe you sacrificed social plans. Maybe you proved something to yourself you didn’t even know you needed to.

That emotional rollercoaster doesn’t just stop when you cross the finish line.

So allow yourself space to process it all. Write down how you felt. Look through your photos. Message your running buddy. Relive the memories—and acknowledge just how far you’ve come.

STEP FOUR: PLAN WHAT’S NEXT (BUT NOT TOO SOON)

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.

But—and this is important—you don’t have to decide straight away.

Give yourself time. Enjoy the moment.

Then, when you’re ready, ask yourself:

• Do I want to aim for a PB in a shorter race?
• Do I want to focus on strength or mobility?
• Have I been neglecting other passions like hiking or cycling?
• Am I ready to try something totally different?

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.

And remember—your next goal doesn’t have to be running-related. Maybe it’s feeling stronger in the gym.

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.

STEP FIVE: CELEBRATE PROPERLY

My final—and maybe most important—tip is this:

Celebrate what you’ve achieved.

Not just the 26.2 miles you ran on the day, but the months of training, the sacrifices, the cold morning starts, the late-night strength sessions, the resilience it took to get to the start line in the first place.

That’s what marathon day really represents. It’s the tip of the iceberg. And it deserves to be honoured.

So plan that celebration meal. Book that spa day. Buy those running shoes you’ve had your eye on. Reflect on your training photos. Share your story. You’ve earned it.

Because learning how to beat the marathon blues starts with recognising that what you just did was huge—and your body and mind both need time to come down from that high.

Coach Jordan x