Race season has started! After a long-distance run you need to take the necessary steps to recover and take care of that body. Read on for a few tips:

GIVE YOUR BOD A BREAK.

After being pushed to its limits, your body is in need of some serious rest and relaxation. As soon as you can handle it after your run, try to take an ice bath to help all your sore aches and pains. Getting a massage is a great way to treat your body right too. If you can’t give up running for a few days, when you head out, be sure keep things really easy and light (if you’ve just completed a marathon, you should take a break from running for at least three days to help prevent injury).

EAT AND DRINK THE RIGHT THINGS.

After a big run or race, it’s crucial to continue with a healthy diet. You need to build your muscles back up with foods that are packed with protein and good, healthy carbs. In addition, as soon as you finish your race — and for a few days after — drink lots of fluids to replenish what you lost during your big race.

STRETCH IT OUT.

Having a flexibility routine will aid the recovery of your sore joints and muscles. If you love yoga, no need to run out for a strenuous vinyasa class, but maybe check out some yin or restorative yoga sessions that you normally don’t make it to.

SLEEP IT OFF.

If you rest now, you’ll feel better later. Remember: you just ran a huge race! You’re going to experience some serious fatigue after pushing your body’s boundaries. Be sure to take it easy and get lots of rest.