Mental recovery after a marathon: finding mind-body balance

4 minutes

The roar of the crowd still echoes in your ears. You’ve just crossed the finish line, breathless, heart racing. For weeks, you’ve piled up kilometres, endured tough training and made sacrifices. The euphoria is real… but quickly, it can give way to a strange emptiness, sometimes even sudden sadness.

What’s going on? It’s the post-race blues. Above all, it’s a sign that your mind needs a break. This stage is natural and essential to maintaining your well-being and long-term motivation.

Mental recovery is often a majorly overlooked aspect in sports. It’s not just about marathons; it applies to all distances, from short runs to full marathons.

Taking time to breathe, step back from goals and reconnect with yourself is crucial to keeping your passion for running alive.

Why mental recovery after a marathon matters

Think about all the effort your body has put in during training. Your mind has been working just as hard, keeping you motivated even when your body’s tired or in pain.

It’s completely normal to take care of your mental health after your running achievements!

Euphoria, followed by.... depression

Post-marathon blues are more common than you might think. So why does the emptiness hit once the adrenaline fades? Reaching a goal that once may have felt impossible can leave an emotional void. You’re asking yourself: “Now what? What do I do next?”

You’ve just lived an intense moment, flooded with adrenaline and endorphins (the “happy hormones”). A dip in motivation or a sense of purposelessness a few weeks later is completely normal.

So you need to give your mind time to rest. It’s the best way to prevent long-term burnout and loss of motivation. If mental fatigue persists, it can even affect your physical recovery: disturbed sleep, weaker immune system, higher risk of injury, etc.

How to spot mental fatigue after a race

Running is great for your body… but it can exhaust your mind too. Signs to watch for:

  • Difficulty focusing
  • Lack of motivation, even for things you usually enjoy
  • Feeling more irritable than usual
  • A sense of emptiness or mental exhaustion

Watch out for these signs. Your body recovers with rest. So does your mind.

How to recharge your mental batteries

It’s time to recharge your mind.

You don’t need to quit running entirely, but consider scaling back your training for a bit. Take some time to rest, a walk in the forest can do wonders for your mind and let you soak up nature’s benefits.

Want to be more active? Try cross-training with swimming or cycling. Your body will thank you for using muscles other than those stressed by running. And your mind will appreciate the change of pace.

Keep up healthy habits like good sleep and balanced nutrition. They’re major boosters for your mental health and mood.

The power break

Accept this break, even if it feels negative at first. It’s just as important as prepping for a marathon.

"As a runner, we often focus a lot on physical training, the right shoes, or even the colour of our cap. But in my view, the real key to success is mental preparation," says Alex Ratthé, Executive Producer of the Beneva Montreal Marathon, but first and foremost a seasoned marathon runner

Even if this pause isn’t performance-focused, it lets you refill your energy tank and plan your next step.

No need to rush. Take the time to reflect before setting your next goal or resuming training.

To disconnect from “goal mode,” avoid comparing yourself to other runners. Maybe unplug from social media for a bit—it can add to your mental load.

Nothing seems to work?

Reach out to professionals, like sports psychologists or mental health specialists. They can help you manage the flood of emotions after intense training and prevent setbacks.

Have a group insurance plan? Check if it includes an Employee Assistance Program (EAP) that could provide this kind of support.

Marianne’s tips

Twenty-year marathon veteran Marianne Pelchat, Executive Producer at Gestev, shares her mental recovery tips:

"My trick: write everything down. I note what went well and what I could improve. It lets me replay the race and training in my mind.

I congratulate myself, reminding me I’m part of the 2% of people who run marathons. It helps me focus on my next goal."

This step is especially important if the marathon experience was tough. Be kind to yourself. Self-criticism only worsens mental fatigue and delays your comeback. Take all the time you need to recover and regain strength.

"After a race, what matters most to me is resting, eating well, hydrating and savouring that feeling of accomplishment!" says Marianne.

A step in every runner’s journey

Mental recovery is as important as physical training. It’s not a sign of weakness, but a key step for progress. During this downtime, your body and mind process all the effort you’ve put in. Giving your muscles, joints, and mind time to regenerate prepares you to come back stronger.

It’s an investment in your next races.