Many marathon runners go through mental, physical and emotional exhaustion post race day. This is what they call the “post-marathon blues.” This is when many runners fall into a funk after the race with no motivation to exercise. It is important to plan your mental recovery to minimize the sense of loss you may feel after race day. For months you are focused, planning your life around your trainings, being motivated by the excitement of the unknown and completing the race. Then it’s just over - or is it? It’s up to you to decide!
After the marathon, you’ll need to continue to listen to your body. Your body will need time to rejuvenate and replenish. Be mindful of your internal dialogue. Your thoughts may be saying “Rest is your reward for this great accomplishment.” Remember that while you rest, it is important to bask in your great accomplishment instead of the fact that training has come to an end. Talk about your success, journal about it and delight in the fact that you completed your goal with great intention and focus. Finishing is a great accomplishment, but address the definition of rest in your mind as well as how you will reward yourself. Taking the time to decide to sleep in until 9 am instead of getting up at 4 am is resting. Many people want to reward themselves with food after they have exercised; the voice is they deserve it. If you reward yourself with food make sure it is the 1oz of ice cream, candy or whatever goes with your meal. You may also want to think about buying a new pair of shoes, going on a mini vacation or giving yourself a weekend off to read the book you never have time to read. There are so many ways to reward yourself!
While resting, keep in mind that the longer you step out of your training/exercising schedule, the harder it is to get back into it. Think about cross training activities you may want to do or continue doing, i.e. swimming, spinning, yoga, etc. You may not continue to train for distance and time but keep up the exercise days that have been working for you. Possibly sign up for another marathon or a shorter distance race to assist in keeping the motivation going. Have a plan and be thinking about what you want to accomplish next. Your goal may be a faster time on another half marathon or something completely different. For example, in my mind I know of a sprint triathlon in April that I am already thinking about, talking about and getting excited about. I find this helps keep the motivation going and prevents the post training blues.
Remember that for most people, exercise time decreases after race day. If you have increased your caloric intake for your current training it will have to be adjusted after race day. You will not need the additional calories after the race - although you may have gotten used to consuming them. However, keep in mind that you may have gained muscled during the training and therefore your caloric intake might need to be lower than it was during training, but more than it was before training began. The key is to listen to your body; it will tell you what it needs.
The bottom line is plan ahead and be mindful. Listen to what your body is telling you but also decide whether what it is telling you is supportive of your future goals and intentions.
Happy and Healthy Training,
Prudence
