Cool Down After Running Is Essential, Here Is How To Do It Properly

While the importance of warming up before running to prevent injuries is well-known, many runners overlook the significance of cooling down after a workout. Cooling down properly after running can help prevent muscle soreness, reduce the risk of injury, and improve overall recovery time. In this article, we’ll explore the benefits of a cool-down routine and provide tips for how to cool down effectively after a run.

Why should you cool down after a run?

First of all, the cool-down dramatically reduces the chances of running injuries.

The cool-down helps the recovery after a run and increases the workout’s effectiveness.

It lowers the heart rate and breathing gradually, relaxes the muscles after intense training, and helps to eliminate the lactic acid and other metabolic waste products from the muscles.

Static stretches improve your flexibility and range of movement. Also, the stretches speed the recovery by bringing more blood and oxygen to your muscles.

Besides the physical aspect, the cool-down has a relaxing effect on our minds after intense running.

The benefits are clear, so how to cool down after a run?

A proper cool-down after running includes two parts:
1) Jogging and/or walking
2) Static stretching

1. Easy Jogging and Walking

Our body needs a gradual slow down and stopping the activity suddenly after running can cause blood pooling in your muscles, dizziness, and cramps.
Therefore, we should never move from high-intensity running to total rest.
It is important to lower the pulse while moving, walking slowly, and calmly.

Walking after training is essential for two reasons:

1) The relaxation and the contraction of the muscles during walking, even in slow walking, creates a kind of “squeezer” on the veins, helping the body to pump the blood accumulated in the legs while running back to vital organs such as the brain, heart, and other internal organs.

2) Walking helps to gradually lower heart rate (pulse).
Just as at the beginning of the workout, we made sure to raise the pulse gradually, we need to lower the pulse the same way after the workout.
Our heart does not like rapid and sharp changes.

A heart rate monitor watch can be useful also during the cool down.
Depending on the intensity of the workout and your fitness, the pulse should be lowered to normal within 3 to 10 minutes.

It is recommended to walk for at least seven minutes, depending on the intensity of your workout.

2. Static Stretching

After the easy jogging and walking at the end of the training, it is very important to perform static stretching of the muscles.
The cool-down stretches after running are a necessary part of the workout, not less than the running.

Static stretching also sends a message of rest and relaxation to the body, which is exactly what we want to achieve at the end of the workout.

In the short term, running weakens the muscles, but at the end of the training, there is super-compensation that finally strengthens the muscles. However, this also shortens and hardens the muscles.
To prevent muscle shortening, it is important to stretch them, regain their elasticity, and remove toxins that relieve pain and stiffness.

Guidelines For The Stretching:

• The stretching should be only after walking and not immediately after running. If we stretch the muscles while they are too warm, we may hurt them.
• The static tension should not be too long, and you can count 20-30 seconds per stretch. Stretching too long, such as yoga stretching, is not recommended when our muscles are tired after a running workout.
• For efficient stretching, it is best to do several sets of exercises and not just one symbolic stretch of each muscle.
• It is important to be attentive to the body and stretch the muscles gently, without exaggerating the stretch. At the end of the training session, the muscles are sensitive, and aggressive stretching can damage the muscles.
• Do not stretch too much, this can be dangerous after running when our muscles are warm, especially if the workout was intensive or extremely long (certainly if after a race).
• Do not perform dynamic/ballistic stretching.
  While static stretching is holding a stretch without moving, in dynamic/ballistic stretching we repeat the same movement, each time the contraction is for about one second, thus increasing the stretch range. The experts say that long-distance runners do not need this stretch, which can damage the muscle or tendons.
• Do not stretch an injured muscle. When the traction itself causes severe pain, you should stop. It means that this specific stretch can cause damage, and in such a case, it is highly recommended to seek the help of a professional physiotherapist or massage therapist.
• Stretch not only the legs. It is clear that during running, the legs work the hardest. On the other hand, it is important to remember that other muscles in the body also worked and need some treatment, even a small one. The hands worked, the lower back worked because it holds us as well, and the core muscles that need a small stretch. Therefore, we should stretch also the upper body.

The stretches after running must include the following stretches:
1) Hamstring Stretch
2) Standing/ Lying Quad Stretch

In the following video you can see a demonstration of static stretching after the training session:

Important Static Stretches for Runners:

Some of the most important static stretches for runners include:

1. Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your knees straight.
2. Quadriceps stretch: Stand with one hand against a wall for support. Bend one knee and bring your heel towards your buttocks, holding onto your ankle with your other hand.
3. Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back and press your heel down towards the ground.
4. IT band stretch: Cross one leg over the other and lean towards the side of the crossed leg, keeping your feet flat on the ground.

Including these stretches in your cool-down routine can help improve your flexibility, reduce the risk of injury, and enhance your overall running performance.

3. Recovery After The Cool-down

Nutrition

Nutrition is a major key to proper recovery after running. Sometimes runners are pedant regarding the timing and quality of the post-workout meal but neglect their eating habits the rest of the day, and this is a mistake.

The nutrition for recovery is not only in the post-workout meal but in the overall aspect of a healthy and correct lifestyle and eating habits.

The carbohydrate stored in our body is limited, and their main use is for endurance efforts. After a medium to high-intensity activity, there will be a significant depletion of the reservoirs and an energetic replenishment will be required according to the activity.

The longer the activity is, the higher the need for carbohydrates to grow.
However, the need for protein for recovery does not change and should be 20-30 grams of protein.
The carbohydrate amount should be in appropriate proportion according to the activity.
After a long-distance run, we increase the number of carbohydrates and can leave the protein unchanged.

Until a few years ago, the keyword was “window of opportunity” and according to this approach, the post-workout meal should be eaten within 60-90 minutes after the training to achieve optimum recovery.
Well, it turns out that this is not true for everyone. It depends on the frequency and nature of each person’s training. As a rule of thumb, the shorter the recovery time, the greater the importance of the window of opportunity.

Rest and Sleep

Runners who suffer from lack of sleep, are at increased risk of injury.
Proper sleep and rest between training are crucial parts of the body’s recovery process.

When the body does not get enough sleep, the levels of cortisol (the stress hormone) in the blood rise. As a result, mental stress increases, there is a decrease in the growth hormone levels used to build muscle, muscles become more tired, and performance decreases.
Also, the ability to concentrate decreases and this makes it difficult to perform exercises correctly or to identify obstacles and changes in the running route.

Without enough rest, runners find themselves in a frustrating loop.

The more they practice, the greater the risk of a decline in performance if their body fails to fully recover. This causes weakness in the muscles, including the small muscles around the joints that help strengthen and stabilize the body. As a result, the risk of injuries increases.

4. Incorporating Yoga Poses Into Your Cool-Down Routine

Yoga is a great way to incorporate some gentle stretching into your cool-down routine after running. Not only does yoga help to increase flexibility, but it also promotes relaxation and can reduce stress levels. Here are a few yoga poses that are particularly beneficial for runners and are easy to incorporate into your cool-down routine:

1. Child’s Pose (Balasana): This pose is great for stretching the lower back and hips. Begin on your hands and knees, then sit back on your heels, stretching your arms out in front of you. Rest your forehead on the ground and breathe deeply.
2. Downward Dog: This pose helps to stretch the hamstrings, calves, and spine. Begin on your hands and knees, then lift your hips up and back, straightening your arms and legs. Keep your head and neck relaxed.
3. Pigeon Pose: This pose targets the hip flexors and glutes. Begin in a downward dog position, then bring one knee forward and place it behind your hand. Stretch your other leg out behind you and lower yourself down to the ground.

Incorporating these yoga poses into your cool-down routine can help to improve your flexibility, reduce muscle soreness, and promote relaxation. Plus, they’re easy to do and can be done anywhere, making them a convenient addition to any runner’s post-run routine.

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How To Cool Down After a Run Frequently Asked Questions

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