Why a post-race plan is just as crucial as the pre-marathon training schedule

Independent

24-04-2025

As the sun rises over the River Thames on marathon day this year, tens of thousands of cheering spectators will fill the streets and a record-breaking 56,000 adrenaline-fuelled runners will gather at the starting line of the TCS London Marathon.
At the start of the gun, the stampede of runners will surge forward, bringing the streets of London alive with the rhythmic thud of trainers, the sweat of determination, and the roaring of the crowd shouting: 'Come on, you can do it!'
The race isn't just about competition; it's a celebration of perseverance, passion and overcoming adversity.
'Every marathon is up and down, very emotional' says 'Britain's bladerunner', double Paralympic gold medallist Richard Whitehead, who holds the Guinness World Record for fastest double amputee marathon in 2024.
At the finish line, exhaustion is mixed with triumph and runners share in a sense of collective achievement. But once the race is over, it's back home to daily tasks; the gruelling demands of the training schedule vanish, and the highs of the marathon can fade quickly.
The low after the high
While marathon runners usually experience a great sense of accomplishment and euphoria after completing a race, it can often be followed by a lingering sense of emptiness.
A 2024 study found that endurance athletes often face a mixture of emotions after a race, both physically and mentally. Their feelings seem to depend on factors like how much time they spent training and their ability to set new goals for the next phase of training.
A comedown after a major event is a common experience for many athletes. After the months of intense training, physical exertion and the emotional high of participating in such a momentous event, the mind and body can experience a crash and 'post-marathon blues' can set in as the excitement, adrenaline and sense of purpose and meaning fades.
The post-marathon blues describes mild depression and feelings of emptiness. It's characterised by increased anxiety levels, depression, burnout and challenges in adjusting back to everyday life.
Set goals, rest and recover
Marathon runners report that it can take between one to eight weeks before they feel their well-being return to pre-race levels. While setting goals ahead of time could help alleviate negative emotions after the marathon, attempting to achieve another goal too soon also has its risks, including injury and training plateau.
Eddie Izzard, who ran 43 marathons in 51 days in 2009 and 31 in 31 days in 2020, has been open about the physical toll of running multiple marathons.
For some, though, marathon running is a way of life, as ' ultramarathon man' Dean Karnazes explains: 'I run because if I didn't, I'd be sluggish and glum and spend too much time on the couch. I run to breathe in fresh air. I run to explore. I run to escape the ordinary. I run … to savour the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.'
Setting a new goal, however, doesn't have to be another marathon or even another sports-related goal.
Reflect on and enjoy the sense of achievement from running a marathon and channel this into other aspects of your life and explore other interests like a DIY project or a hobby.
A post-marathon plan is just as crucial as the pre-marathon training schedule. Proper recovery and continued maintenance of your physical and mental wellbeing are essential for long-term performance, injury prevention and overall health. While there is no one-size-fits-all recovery plan, some suggest a phased recovery, building up to a return to training after adequate recovery time.
In the end, post-marathon blues is a real challenge. Despite the euphoria of such an incredible achievement, experiencing negative emotions is inevitable and something you might not be able to avoid. But post-marathon blues doesn't have to define the journey. It's all part of the process. And athletes, if physically and psychologically prepared, can turn the finishing line into a new starting point.