The Post-Run Spiral

(This art was AI generated through Canva.)

People like to ask me if I experience the "runner's high." [It's debated if the feelings of euphoria some people experience during, or immediately after running are due to the release of endorphins while running or due to the release of endocannabinoids after running, but that is besides the point here (Linden, n.d.).] Yes, sometimes. After a particularly good race, I may feel elated, and perhaps a little euphoric, but that is not every day. Most days, if I feel good after a run, it is in terms of experiencing a short burst of dopamine, and therefore an increase in goal-directed activities (Villarreal, 2021). I come home and I want to clean, or write, or do something. But then, often, the inverse starts to happen. I start to spiral.

What does the spiral look like? I start to lose focus and direction. I diddle-daddle. I find myself speaking aloud to try to motivate myself to stretch, shower, and refuel. The longer I delay, the worse it gets. Sometimes, after I eat, I feel better, but sometimes my energy still crashes and I just want to lay around for the rest of the day (TFoucht, 2020). That is not that great when days consist of responsibilities other than running.

Then there is the anxiety. Sometimes, that anxiety spikes, and abates. Other times, it seems to linger. And sometimes even after I sleep [if I sleep well-sometimes a long run spikes cortisol that keeps me tired, but wired (Rutberg, 2026)], I still wake up feeling depressed and/or stressed, often with a sense of dread and/or foreboding. It is not great.

Apparently these experiences are not abnormal. After completing a long-run, decision-making becomes harder (Motor-Ad6248, 2026). Hunger may or may not be present, so refueling can be a chore. Delayed, or inadequate post-run nutrition leaves the brain depleted of glycogen, which it needs to function (Forzoni, n.d.). Dehydration and low blood sugar can also lead to anxiety (Anonymouse, 2016). And when adrenaline and other exercise induced chemical wear off, there can be that dip in mood (Middleton, 2025). Some people just seem to feel this more acutely than others (Always-Woozy, 2022; CoolHandLuke9000, 2006; The Lorax, 2021). Apparently I am "some people."

So what's a girl who likes running to do? Keep working on the before-, during-, and after-run nutrition and hydration, for one (The PsychPlusTeam, 2024). For two, find other sources of joy and happiness. Three, anticipate that the post-run spiral might happen and do things to anticipate it and its effects [eg preparing food (MotorAd-6248,2026), planning for a lower-energy day), etc.]. I still like running, but it's not always enjoyable or fun. As with marriage, I am about bringing awareness to the full experience of what I do, to the "real life" of it, because I think that is part of what makes the beautiful moments even more worth savoring and celebrating.

References:

Always-Woozy. [Always-Woozy]. (2022). Post long run depression. [Online forum post]. Reddit. https://www.reddit.com/r/running/comments/yj6ua3/post_long_run_depression/

Anonymouse79. [Anonymouse79]. (2016). Dehydration and/or low blood sugar tend to spike my anxiety. You don’t say how far you’re running, but after a [Comment on the online forum post Anxiety after longer runs?] Reddit. https://www.reddit.com/r/running/comments/94rfk8/anxiety_after_longer_runs/

CoolHandLuke9000. [CoolHandLuke9000]. (2006). Depression after long runs. [Online forum post]. Reddit. https://www.reddit.com/r/running/comments/59258h/depression_after_long_runs/

Forzoni, F. (n.d.). Why you feel drained after long runs & how to fix it. Pretty strong coaching. https://www.prettystrongcoaching.com/blog/post-run-recovery-female-runners.

Linden, D. (n.d.). The truth behind 'runner's high' and other mental benefits of running. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

The Lorax. (2021, March 28). Does anyone feel depressed after long runs? [Online forum post]. Let's Run. https://www.letsrun.com/forum/flat_read.php?thread=10504536

Mahan, B. [Host]. (2021, January 30). Exercise as part of the ADHD treatment plan with Gabriel Villarreal, LMHC [Audio podcast episode]. In ADHD essentials. 

Middleton, A. (2025, September 29). Dodgy tummy, nausea and flu-like symptoms-experts explain how you can avoid feeling so rubbish post-run. Stylist. https://www.stylist.co.uk/fitness-health/workouts/nausea-headaches-feeling-rubbish-run/1021748

Motor-Ad6248. [Motor-Ad6248]. (2026). Post-run hunger as a training variable: appetite spikes and decision-making after runs. [Online forum post]. Reddit. https://www.reddit.com/r/running/comments/1qmyhpd/postrun_hunger_as_a_training_variable_appetite/?solution=efd9dfc862c9963cefd9dfc862c9963c&js_challenge=1&token=bbbe4bf1c9a2b5160829c4be34da5861527ca0c6006d84b38db3657b31fa08b3

The PsychPlus Team. (2024, August 30). Why am I depressed after working out? Understanding depression after exercise. PsychPlus. https://psychplus.com/blog/why-am-i-depressed-after-working-out-understanding-depression-after-exercise/

Rutberg, J. (2026, March 4). Why can't I sleep after a hard workout or race? Train right. https://trainright.com/cant-sleep-hard-workout-race/

TFoucht. [TFoucht]. (2020). Post-run crash. [Online forum post]. Reddit. https://www.reddit.com/r/running/comments/j7d2yn/postrun_crash/