So, your big marathon debut didn’t go to plan. So what? Running 42.2 kilometres is not an easy ask–for your mind or your body. Such a long distance offers many opportunities for something to go wrong–and yet, you still gave it a shot.
If you feel disappointed, frustrated or just outright angry, that’s understandable–and you’re certainly not alone. But after tackling such a big feat–even if you stopped before the finish line–now is the time to go easy on yourself and focus on recovery, so you can take on the challenge again. So, where do you begin?
1. Be proud of yourself
Guess what. Whether your race went to plan or not, you’re officially part of the 0.01 per cent of the world’s population who ran a marathon this year. Now, that’s worth noting. What’s the first step to bouncing back? Soak it all in, don’t sell yourself short and be proud of yourself for this achievement.
2. Rest!
Just because you didn’t meet your expectations, there is no need to push yourself through a brief and inadequate recovery. Your body and mind still worked hard during and leading up to race day, and you have to give yourself time to process the experience. Take at least three to five days to rest completely, avoiding strenuous activities and sticking to light walks or spins to boost circulation–nothing more. Prioritize sleep, fuelling and hydration to support your recovery and get you back to feeling like yourself faster.
3. Write it all down
Once you feel ready, write down some notes about your race. What went right? What didn’t? Was it the final 10K where you bonked, or did you feel horrible from the get-go?
Documenting your race-day experience can help you set yourself up for success next time around.
4. Talk to someone
Even if someone is ecstatic about their race-day performance, they might be battling the post-race blues. Sometimes, going from intense feelings of anticipation to suddenly relaxing and wondering what your next step is can feel like going from a high to a low. If you’re going through these post-race emotions, talk with someone who’s been in your position and learn how to cope; being in tune with your body can make you a much better athlete.
5. Adjust your training as needed
Your disappointing marathon experience will likely provide great insight into what works, and what doesn’t with your training. Maybe adding in more mileage or speedwork into your marathon build would benefit you, or maybe your taper wasn’t long enough ahead of race day.
This might also just be the push you needed to take that next step, whether that’s joining a run club (so you don’t have to do all your training alone next time) or connecting with a running coach (maybe you’re just too good for those running apps).
6. Try again
Whatever you do, don’t give up. Take this marathon letdown as a learning experience, and come back even stronger for the next one.
