Bounce Back After a Challenging Race

When you get home: Soak your legs in a cool bath for 15 minutes to reduce inflammation. Walk around for 10 to 30 minutes, two or three times during the afternoon. Between your walks, recline with your legs elevated. Eat small meals every two to three hours—aim to get 25 percent of calories from protein, 20 percent from fat, and the rest from complex carbs. And drink water or sports drink—your urine should be pale yellow.

Days to Follow: Continue to hydrate. Massage sore muscles with your hands or a foam roller for five minutes each day. If you’re really suffering, ask your doctor whether anti-inflammatory medication might help. Every other day, do this gentle workout to encourage bloodflow to recovering muscles: Walk for 10 minutes, run a few seconds each minute for 10 to 20 minutes, and finish with 10 minutes of walking.