Cooling down after running is an important part of your workout – but so many runners skip it.
After all, you have things to do and places to go. Once your heart rate goes down, shouldn’t you be okay? The answer to that is: sort of.
While a short cool-down walk and some water might seem like a fine way to recover from a run, it’s not the best choice. There’s so much more you can do for a quicker, more complete recovery, so you are ready and raring to go the following day.
Doing a full cool down after running is the best way to heal your body after the difficulty of a tough workout.
In this guide, we will look at the benefits of a cool down after running, and what it should include to ensure you are recovering as quickly and efficiently as possible.
Why Should You Cool Down After Running?
Cooling down should be integral to your post-run routine because it prepares your body for regular activity.
When you push yourself during a run, your body must pump blood quickly to fuel your muscles. When you stop running, it can’t immediately stop the process.
When you abruptly stop running, blood can pool in your legs, and you may feel dizzy or even faint.
A cool down can prevent this and allow your heart to begin evenly circulating blood throughout your body. In addition to slowing your blood flow, cooling down helps your body safely lower your heart rate and return your breathing back to normal.
This helps your heart understand that your run is over and can return to baseline and you can go about your day. Cooling down also helps your muscles fully relax. Your body can now begin oxygenating your muscles more efficiently, as well as eliminating waste products, like lactic acid, that were created during your run.
Cooling down after running dramatically reduces the risk of developing stiffness and adhesions that will leave you sore, and can help you avoid a big case of the DOMS.
Ultimately, the result of cooling down is that your progress from your run is cemented in your body. Think of a cool down as the save function after writing a document or playing a game.
It increases the effectiveness of your training and speeds up your recovery. This means you’ll be ready to hit the road for your next run, less sore, and more energetic.
It also means you’ll be less prone to getting injured!
How Long Should A Running Cool Down Last?
A good rule of thumb is to cool down for 5-15 minutes, depending on how strenuous your workout was.
This means your cool down should be proportionate to your run. If you have just run a race or completed a difficult training run, then you need to cool down for much longer than if you ran a short, easy run.
What Are The Stages Of A Cool Down?
There are a few different pieces to a proper cool down. The best way to begin a cool down is by either slowly jogging or walking immediately after your workout.
Depending on how your heart works, you may find that walking is the most effective way to bring down your heart rate back down to baseline. Your cool down should feel easy and require no effort, so adjust your cool down pace accordingly.
The goal is to get your breathing and heart rate back down to a normal state.
Once you’ve done this, you can move on to stage two: your cool down stretches!
What Next After Cooling Down?
Once you’ve cooled down, jump into some of our Recovery Tips!
After your light jog or walk and static stretches, you can continue to recover by doing some light foam rolling, fueling with a post-run breakfast or snack, and hydrating to replenish fluid and electrolytes lost.
Any running coach will tell you, a proper cool down is an essential part of a runner’s routine and training plan.
Unfortunately, most runners neglect it because they don’t feel like they have the time or don’t want to do the extra work.
However, cooling down ensures that your body correctly recovers from your run so that you will feel healthy and reduce the risk of injury. It’s the safest way to end a run, and it will help you feel better.
It’s a built-in stress reliever to get you ready to face the rest of your day!
