Coping with Marathon Blues and Post-Race Recovery
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- čas přidán 19. 06. 2024
- Finishing a marathon is exciting and brings all the feelings...especially when the buzz wears off and you have no idea what to do next. It can also be a weird time of knowing how to recover properly. Here I give you the answers!
Huberman Lab clip about the rise and fall in dopamine: • Controlling Your Dopam...
Article about post-marathon physical recovery: www.gobeyondexercise.com/blog... - Sport
I just finished my 2023 nyc marathon
Congrats Oscar!! How did it go?
The euphoric feeling of crossing the finish line never gets old, even after 22 marathons. I don't get the blues because I go right into prepping for the next training block.
I agree the feeling is always there. It can definitely become an addiction (mostly healthy??) getting that big dopamine hit once again.
@@runningwithjane It's why we run :-)
So many great points here. I wonder if there is also a dip in our immune systems as well, especially for us older runners.
Just ran my 1st marathon last month at 57 y/o. It was an awesome experience and i nearly reached my "A" goal.
Unfortunately caught COVID for the 1st time about 10 days later and I can't help but think a bit more post-race self care could have prevented this.
Recovery is so important especially after emptying the tank for 26.2.
Hi Thomas, I'm sorry to hear that. I've read/heard research that supports both ways. It's my understanding it's more likely that catching something post race is more attributed to being around a bunch of people in corrals as well as germs while flying, on a bus, etc. But your thought also makes sense to me and certainly if we aren't recovering well enough our immune system isn't going to fight as well. I know a couple people who got Covid after Chicago as well. I hope you are feeling better now!!
At the end of the day, the race is the cherry on top. Now that I’m back from injury I would be 100% fine just training. I absolutely love moving through a training block and checking off workouts. If you love the training I bet it helps you get over a “bad” race or even just the post race blues
I think enjoying the process helps a ton. I don't know that I really had the marathon blues until both Bostons. I think the first year because I'd finally achieved something after a long time and my whole family was there with me and then this year because I finally got my sub 3:30 for that I'd been trying to get for a long time. But it went away once I got back to training again.
Thanks, Jane! For years, I could never improve my 5K time. When I trained to go faster, I got injured. Then, a couple years ago, I decided to train for the 1/2M and then marathon distances. To my surprise, I found I could then run the 5K/10K faster than I ever thought possible! So, now after my 3rd marathon, I'm planning to try for PB's again in the shorter distances before the next marathon block. (And, I'm now implementing your strength training routines 🙂)
This is awesome! A result of all of that aerobic fitness you've built up running higher volume, no doubt. What many people don't realize is that the 5k is still highly aerobic, so running lots of easy volume is going to work wonders in that distance when you haven't yet come close to your potential. Hope the strength work is helpful!
I felt amazing during and after my first marathon 3 weeks ago. The taper was incredibly good to me, and I nailed the race on 21 mins sleep. I had weird pains in the aftermath, as I had never run 26.2 miles on road before.... my mid back was weirdly sore and it hurt to rotate my torso 🤷♂️. If I didn't reach my goal it would have been depressing, but the relaxation and junk food feels good. Now manchester road race and road to sub 3 hour marathon for my 2nd marathon.
Yeah, those weird pains post marathon are definitely normal. I would say typically it gets better as you run more marathons...though you never know what might come. Sounds like you've been good to yourself post marathon and have exciting things ahead!
@@runningwithjane Yep, thanks to CZcamsrs like you making good content for us to compile data of and trial and error in training to see what works.
Probs the best video by Coach Jane.
Aww thanks Mary Frances!! Glad you found it helpful!
I ran one last weekend and missed my goal because of 75 degree temps, but I signed up for another race in December and the last week was actually really tough mentally. Physically I’m back to feeling good again
Yes, that would be really hard to recover and go back so soon. Hope it goes well for you!!
I didn’t realize this was a thing. I was wondering why I felt so lost and depressed after my first marathon 😮..
I just ran my first half this morning, couldn't believe how well it went, I had a lot of fun and achieved all my goals. Training was getting to be a bit much there at the end of the block, I was definitely ready for the taper after a 20 week program. I enjoyed it but I'm thinking I'll focus on shorter distances for a little while to work on getting faster like you said.
I think that's great! Congrats on running your first half - a big accomplishment!
This was exactly what I needed! Thank you so much. I've been beating myself up for being SO lazy after Chicago (while I don't want to run as much lol)
Lazy is good! You've put yourself through a lot and you've earned the rest!
I had such a rough first marathon. Months on training, bonked at mile 18, missed my goal and struggled as I watched people pass me in the last 10k. Also the pain was so bad afterwards. I’m still feeling down 4 days later. I feel like I could have run so much better.
Hi there - I'm so sorry to hear this. This is really common on a first marathon. I'd recommend reflecting on what you think you could do better for the next training block. Do you need to run more volume? Run more easy paced miles? Fuel and hydrate better during the race? Pace better during the race? There are lots of ins and outs for sure. With training adjustments the second time around, people often have such a better experience which is exactly what our coaching team can help with.
Yes! Taking it easy post marathon sounds amazing. Not actually very good at executing time off though lol.
I agree it can be hard when we are used to being on the go all the time! Carve out extra rest and sleep time for sure!
Great video. Remember the most important thing IMHO after your marathon - Sleep.
Could not agree more! I struggle with sleep and know many do, too, so sometimes easier said than done, but I think even having the time to sleep in is something we don't let ourselves do during training that hopefully people can allow themselves the gift of post marathon.
Good stuff! Thanks for the video. I’m 5 weeks out from my first marathon, and already excited to take some down time.
Sounds like you're almost to the finish line! You got this.
I did not get a "High" after finishing the Houston Marathon in 4 hrs and 25 minutes. My legs felt like it went through a meat grinder. The weather was too cold for me and I did not wear enough layers, my error. During the last 6 miles, I was thinking I can't believe people pay as much as they do to be "torture" like this. Time perception was very slow for me the last few miles. Even though I ran 11 minutes per mile the last few miles, it felt like it was taking much longer to see the next mile marker. It was not a positive experience for me like when I ran previous half marathons.
I'm so sorry to hear that it wasn't a great experience for you. Hopefully you've taken some time to reflect on your training, pacing, fueling, etc. to figure out what to do differently for next time to have a more enjoyable experience if you decide you want to do it again. Unfortunately the marathon is a beast at times and it's not always going to go our way. In my opinion the unknowns and overcoming is what makes the distance the one I love to come back to - hopefully you will, too.
This came out at just the right time for me.. Thank You! I think I need some coaching on what to do next. After just doing a marathon last weekend, should I try doing another one on December 16th? 🤕
Hi there! No, I definitely don't ever recommend someone do two marathons that close together...that's like 7 weeks? Of course there may be a situation where it's an opportunity you just can't pass up, but it's not typically advised. Why are you wanting to do another one that soon and is it special to you in some way?
@@runningwithjane Thank you for the reply. Before my recent marathon, there had been a 9 year gap and there is definitely a fear that if I stop the momentum, I may end up prolonging my next one as well. I decided to just apply for The Chicago Marathon drawing and by the time I know whether or not I’m chosen, I’ll be thinking more clearly.🤕
With all that said, the last marathon I did was the first time I had tuned in my pace to a point that I didn’t bomb in the final miles and set a PR by 26 minutes. Your videos provided a mentoring voice of reason throughout my training, so please share in that success with me, even if you were not officially my coach. Thank You 🙏
For someone who’s never ran a marathon before but will be next summer, how far apart should another race be considering recovery time and such? I worry that I’ll never start consistent training again if I don’t set another goal within a reasonable time after the race
Hi there! If you make sure you get back to running a few times by the third week and back to your normal days of running by week 4/5 afterwards you'll be just fine! But I understand what you are saying. 1 in spring and 1 in fall is what many people do (or 5-6 months between). One per year is also great!
Thank you for the advice. One thing I was also wondering is, if it is okay for me to go ahead and start strength training again for my upper body. I just finished a marathon yesterday and felt pretty good overall afterwards except my ankles were very sore, and i had a slight discomfort on the right side of my hips. Today they are both sore but getting better. My upper body though feels good so I was wondering if I can start training it like doing pullups and pushups.
I'd recommend taking a few full days of rest from strength training, including upper body. Not going to hurt you to wait, but could set you back if you push to soon.
Okay I'll wait then. Thank you so much@@runningwithjane
I remember my sister saying once “are you running to race or racing to run?” Are you laser-focused on a race, the medal, the time, the BQ? Then you’re running to race. You have to be brave and put all your eggs in one basket on one day.
OR are you loving the training, feeling your body and mind get stronger and the satisfaction of a solid training block? Are you out there because you get to run, not because you have to?Then you are racing to run. There’s not a right or wrong way to do it but an interesting question to ask yourself and get some insight.
Love this sentiment. Perhaps a healthy approach is to have a balance of both. Cycles where you train to race and periods of time in the year where you just go out for the love of it. I think you've found this balance, Sarah!
"just wait"
That's why I sign up for my next race before I run the one coming up 😂
LOL usually you and me both. This time I'm waiting for my next race in January before I make anymore decisions for 2024.
Just reposting as I think my previous comment got caught at spam.
I've just finished my first marathon at the Auckland Marathon and I'm super disappointed that I wasn't able to hit my time goal of a sub-4 marathon despite training 20 weeks for it. Really did not feel like an accomplishment given that I miss my time.... but it really should be as finishing a marathon is a big accomplishment!
I did it in 4:36 as I didn't pace myself during the bridge climb and had fatigued my quads too much.
Now, do I try to do another marathon in about 4-5 months time given that my fitness is still pretty decent? My body feels fine a week after the marathon, I feel like I can tackle another marathon already! :).
Also do I need to to through a long training cycle or can I just skip to the final 10 weeks or so?
Hi Tony - yes, 100% main goal of a first marathon should always be to finish. You did it! No, you can't just skip to the final 10 weeks. You could perhaps shorten to 14 - 16 weeeks but if you have a big goal like that it should really be more thinking what can I do more of/better in the weeks ahead...including building up that base as soon as you are recovered from your other marathon.
Perfect timing, Jane. So, if you're going to compare the feels of finishing a marathon to the feels of birthing a child, especially the moment the baby pops out, the feels of the marathon I just finished today was comparable to losing that child. I worked my butt off all year, watched all the videos, followed a good nutrition plan, strength trained, and even prepared my gears, gels, etc for race day, but had the most miserable race, ever. There were countless things during the race that were completely out of my control that totally screwed me up. Long story short, I drove home balling my eyes out, questioning God why it turned out this way. 😔
Same here, I trained 20 weeks for my first marathon but didn't hit my time goal. :( Now feeling gutted and sad.
I need to keep on telling myself, a marathon is already a huge accomplishment!
Feels = emotions! fyi
Yep!! All of them are normal!