The emotions leading up to race day are HUGE! There’s usually a mix of excitement, nervousness, and happiness. An athlete’s mind is preparing for the unknown, which can cause emotions to hit a higher level. This can naturally cause athletes to feel a little uneasy or anxious. This can happen even for the most experienced athletes.
Once the race is over, most athletes experience a surge of emotions that is powerful and euphoric. Some athletes get highly emotional and cry happy tears. Some feel the most proud they have ever felt. Some feel invincible and sign up for that next race. Many athletes describe this surge of emotions as experiencing a “high.” For some athletes, one and done is their goal. Others might consider doing it again for various reasons, but one of these reasons can include trying to chase that “high.”
Once some time passes after the race, the emotions begin to regulate, and reality starts creeping in. Athletes put in months to years of training, and after the race…. it’s over. This let-down feeling can cause feelings of depression that can last a few days to a few months. Some athletes might have experienced signing up for a similar race in hopes of experiencing the same feelings and emotions only to find that they did not occur. The truth is this euphoric feeling is challenging to replicate! This fear of replication can cause athletes to go from an extreme “high” to a low rather quickly.
Symptoms of Post-Race Blues
This post-race blue period could occur a few days after the race or even a few months later. What are examples of the post-race blues? Many athletes describe feeling the following:
- Feelings of sadness
- Feeling lost
- Losing the sense of motivation to train
- Experiencing disappointment
- Turning toward isolation
- Desiring something to look forward to but unsure of what that might be
It is challenging to predict when an athlete might experience these blues, but it is vital to have a game plan established just in case.
Tips to Manage the Post-Race Blues
Here are a few suggestions to consider:
1. Learn to celebrate downtime.
After a rigorous training program, giving your mind and body the appropriate rest it needs is essential. Although you might want to keep grinding, do your best to embrace and enjoy this downtime. It might be uncomfortable, but it is necessary!! You can even consider cross-training with a sport or activity you always wanted to try but maybe never had the appropriate time.
2. Create a post-race plan.
Being proactive for your post-race mental well-being is vital! Just as you most likely established routines for the race, it is equally important to have routines after the race. Routines allow your mind to recognize normalcy and feel comfortable. When experiencing these blues, your mind could feel uncomfortable- especially if it is not the norm. Having a post-race routine established will help you in this process.
3. Make self-care a priority.
Celebrating after a race with specific rewards is essential. Maybe it is a special meal, getting a massage, going on a trip, etc. Whatever it might be, incorporating self-care is critical in the recovery process! Once the initial emotions after the race calm down, it is equally important to include self-care modalities.
Do your best to prepare in advance. Whether a novice or experienced athlete, you could experience these post-race blues. Recognizing that it could happen is the first step, but try your best not to let these thoughts flood your mind before race day. If you experience these emotions, it does not compromise your abilities as an athlete. Understanding that these emotions can exist is essential, but know that these emotions and feelings do not signify your efforts and skills as an athlete.
You don’t have to navigate the highs and lows of endurance sport alone.
Whether you’re looking for personalized endurance coaching or want support developing your mental performance skills, the No Limits Endurance Coaching team is here to help. Reach out today to learn more about coaching or connect with Dr. JoAnne Bullard about her sport psychology services.