You did it. After 4 months of training, getting up early for weekend long runs, and logging miles and miles, you finished your marathon. Whether it went poorly or great, it’s done and you achieved your goal of 26.2. So now what?

After runners spend weeks and months training for one specific event, completing that event can feel like a great success. Afterwards, however, without the push of that goal in site and with your body in great need of recovery, many runners can feel lost, sad, or down following the finish of a big event. There is a sense of loss after completing something you’ve worked for months for and after such rigorous training, recovery can seem long and boring.

Your body needs the recovery after a race, but it can be hard to beat the blues. Here are some ways in which you can work towards both a mentally and physically healthy recovery post-marathon.

Set recovery goals in your training plan

Most of us follow a training program that leads us up to our race, with no set schedule after. This is a critical period of rest and recovery, and setting up a specific schedule for recovery time will help ward off injuries and make sure you’re able to fully rest and recover after a rigorous race.

Setting a recovery schedule will help you move towards the next short-term goal, which is rest and recovery, and will give you a schedule, warding off blues that set in from not having a predetermined goal in mind.

Focus on nutrition

While many runners have healthy nutrition habits during training, we often use marathoning as an excuse to eat whatever we want. When that habit continues after the marathon and when we reduce our exercise, we can feel sluggish, bloated and tired solely from the food we eat.

It is very important to eat nutritiously following a marathon, because your body is rebuilding after a tremendous stress. Muscles are repairing, joints and ligaments are resting and in general your body is healing itself. Don’t deny yourself food just because you aren’t working out as much; your body needs nutrients to heal properly. However, you may not be able to eat 3,500 calories a day and not gain weight. Fueling your body with a healthy combination fruits and vegetables, protein, and carbohydrates will help with your rest and recovery.

Pick a non-running hobby

Find something that piques your interest not related to running. Maybe you gave up reading while you were marathon training, or didn’t have time to take pictures or cook like you had before training. This is a great time to delve into something that does not have to do with running.

If you don’t have a hobby, try something new that you’ve always wanted to do. Maybe yoga has been in the back of your mind, or you’ve wanted to learn how to knit. A new activity will help remind you that running isn’t the last thing on earth that makes you happy, and will rejuvenate you when you’re recovered and ready to train again.

Connect with others

One of the greatest ways to forget your troubles is to spend time with other people. Whether they’re your running buddies or friends you neglected during training, finding time to connect with others can help you take your thoughts off of yourself. Connecting with friends and family is also a great way to find support if you are feeling down, and having someone to talk to can help you express how you’re feeling.

Accept your feelings

You may try all of these tips and more, but still feel down after your race. This is very normal, and understanding your feelings can help you accept them and be prepared for this time. It’s okay to feel blue after you’ve accomplished a huge goal, so go ahead and get bummed. Wallow a little bit. Then, set your sites on the next goal and move forward.

Chelsea Hanson is a runner, certified personal trainer and running coach and owner of PR Fitness, a training studio for endurance athletes in Ann Arbor. She can be reached at chelsea@prfitnessa2.com.