When Tiffany Hoffman finished herfirst marathonin Chicago in October, she felt elated.

It was something Id never experienced before.

But not long afterward, she found herself on a bit of an emotional roller coaster.

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When she tried to run again, she felt slow and awkward.

At some points, she even questioned whether shed run another race.

Its not like it slowly tapers off.

Those bittersweet vibes can occur regardless of how the race went, which can often take runners by surprise.

Prepare for the rise and the fall.

Simply anticipating these emotions can go a long way toward helping you move through them.

This can send you into a spiral of negative thoughts.

That means no work and no other big obligations, if possible (and absolutely no working out).

Keep it loose, and use that time how you want at the moment.

Take care of your body.

Any big effortespecially a race as long as a marathonrequires significantrecovery.

These steps enhance your mental recovery as well as your physical.

Take refueling, says Roth-Goldberg, whos also a certified eating disorder specialist and intuitive eating counselor.

Make a real effort to celebrate your achievements.

And if you know you wont feel up to celebrating right after the race, youre definitely not alone.

After youve taken some time to rest, pencil in some future festivities.

So first and foremost, know this: Youre allowed to feel disappointed if you missed your goal.

Remember, it wasnt just about that day, it was about the big picture, she says.

And no matter what, it’s possible for you to find something that went well, Hoffman says.

Write about the race and your feelings surrounding it.

First, theres the practical: Remembering the things you did well, or could improve in the future.

Prompts can include: What do I feel capable of doing today?

What do I think would help me today?

What am I proud of from the event?

Recap with your running buddies, and reconnect with your other friends.

And then all of that goes away and now your mood changes.

(Hereshow to find an inclusive run club.)

Use motivational sayings, just like you might for the race itself.

Before each race, Gersten comes up with a new motivational phrase to get her through the journey.

She writes it on her hand on race day and repeats it to herself as the miles go by.

Running is a metaphor for life, she says.

Once the finish line is in the rear-view mirror, you may miss the act of striving.

If thats the case, another option would be to set a goal outside of running.

But your next goal doesnt have to be physical at all.

Another aim to consider: Make more time formeditation.

Talk to a mental health professional.

Ive had clients who have launch the marathon and discussed it with me.

Its definitely something that you’ve got the option to talk about in therapy.

(If youre interested in learning more, hereshow to find an actually affordable therapist.).

The same goes if your disappointment in missing a goal turns into global statements about your worth.

Support someone else in achieving their goals.

Shes eased back into running, keeping her pace relaxed.

And, she further lifted her spirits by supporting her team.