by Glen Ross, an Integrative Psychotherapist and Brain-Health Coach who blends neuroscience, psychotherapy, and coaching to help athletes and individuals build clarity, resilience, and sustainable well-being. Learn more at www.glenross.co
Crossing a finish line is often painted as the ultimate high… months of training, sacrifices, and grit culminating in a powerful rush of pride. Yet, for many athletes, the days and weeks that follow can feel strangely hollow. Instead of basking in accomplishment, some experience what’s known as post-race blues: a dip in mood, motivation, or sense of purpose that arrives just after the medals are packed away.
This emotional slump isn’t weakness… it’s human. At McLean Hospital, researchers highlight how athletes across levels report sadness, irritability, or even depressive symptoms after a big event. And from my work with athletes, I can assure you: you’re not alone if you’ve felt it too.
Why the Dip Happens
From a neuroscience perspective, the brain thrives on anticipation. Training builds weeks of dopamine-rich milestones: logging new distances, shaving seconds off your times, visualising race day. When the event ends, the surge of adrenaline and reward chemistry quiets, sometimes leaving a void. Add physical fatigue, disrupted sleep, and less structured routines, and the stage is set for emotional lows.
Psychologically, many athletes anchor their identity to a race or season. When the goal is suddenly gone, questions can arise: What now? Who am I without the next big milestone? Without a plan for this transition, the void can feel unsettling.
Local Voices: “It Caught Me Off Guard”
One Cape Town trail runner shared with me:
“I trained six months for my first 50km. Race day was incredible, but afterwards I felt flat. Everyone else was celebrating, and I kept wondering why I wasn’t happier. It caught me off guard.”
Another Johannesburg runner described it this way:
“I thought finishing Comrades would leave me on a high for weeks. Instead, the Monday after, I felt directionless. I realised I’d been waking up for months with one mission… now that mission was gone.”
Their experiences echo what countless athletes quietly face. By bringing it into the open, we normalise it… and remind ourselves that recovery isn’t just about muscles, it’s about mind and meaning.
Coping Strategies That Help
1. Set Gentle Next Goals
Rather than jumping straight into another marathon sign-up, experiment with softer, process-focused goals. Perhaps a month of yoga, trail exploration, or strength work. This keeps structure in your routine without the pressure of peak training.
2. Practise Self-Compassion
It’s tempting to berate yourself for feeling low after such a big achievement. But remember: your brain and body are recalibrating. Acknowledge the effort it took to get there, and allow yourself rest. Self-compassion reduces cortisol, helps restore balance, and creates emotional resilience.
3. Revisit the Joy of Movement
Strip away the stopwatch for a while. Go for a run without tracking pace, or cycle purely for scenery. Re-connecting with the intrinsic joy of movement… rather than outcomes… can reignite motivation.
4. Stay Connected
Isolation amplifies post-race blues. Share openly with training partners or clubmates. Consider joining group runs where conversation, laughter, and shared recovery help soften the dip.
5. Try Mindfulness Practices
Simple grounding techniques can ease the mental swing. Here’s one I often suggest:
- Sit or stand quietly.
- Notice five things you can see, four things you can feel, three you can hear, two you can smell, and one you can taste.
This “5-4-3-2-1” exercise interrupts spiralling thoughts and helps anchor you in the present.
A Forum for Sharing
One of the strengths of South Africa’s running community is its openness. Many athletes already share race reports on social media… why not extend that into sharing how you navigated the days after? Did you discover a recovery ritual that lifted your spirits? Did a clubmate’s message keep you going? Sharing these stories helps build a culture where mental health is discussed with the same pride as finish times.
When to Seek Extra Support
Post-race blues usually ease within a couple of weeks. But if you find the sadness lingers, or if motivation, appetite, or sleep remain disrupted, it may be time to talk with a professional. Seeking help isn’t weakness… it’s wisdom. Mental-health support can be part of your performance toolkit, just like physio or nutrition advice.
The Bigger Picture
Every race, no matter the distance, is both an ending and a beginning. The finish line is not only a celebration of effort but also an invitation to reflect, reset, and renew. By expecting the post-race dip… and preparing for it with compassion… we transform what feels like a void into fertile ground for growth.
So, as you pin on your next race number, know this: the miles matter, but so does what comes after. Honour both, and you’ll build not just endurance in your legs, but resilience in your mind.