SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. When it comes to a run, it's ideal to end with 5 to 10 minutes of easy jogging or walking. Repeat this sequence 3-5 times. Home. Whilst the jogging is designed to lower your heart rate, the stretching is designed to focus on those areas of your body that need that extra TLC after a run. Privacy Policy 1. Bend your right knee, letting it drop off to the right and crossing your leg underneath your torso. Step forward with your right leg, and lower down until your body is in a lunge position with your front knee bent at a 90-degree angle directly over your toes and your back leg extended behind you. Join Active … Cooling down after a workout is as important as warming up. Exercise physiologist Paige Jones demonstrates five important post-workout stretches for runners. Sitemap software for managing & marketing your events. 15 Most effective cool down exercises. Try these, 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running, 3-5 minutes of brisk to then gentle walking, 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts), 5-10 minutes- Cold water bath, shower, garden hose, river or lake soak. These stretches after cardio on the treadmill help prevent cumulative muscle tightness and loss of range of motion. Diet. Using your left hand, grab your left foot and pull your heel in toward your buttocks. The stretches here focus on the parts of the body that need some extra love post run: the hips, legs, and butt. Then, push back into Downward Dog by lifting your hips and butt high into the air and straightening your arms and legs. Search. This is bad news for both; cool-down stretches after a ru This will help you gradually reduce your heart rate and begin the process of recovery. How do I cool down after exercise? Ideas include zigzagging between cones, hopping over imaginary lines, etc. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. OBSTACLE COURSE: Make a simple obstacle course. Katie Harper is wearing an Adidas by Stella McCartney sports bra (similar styles at adidas.com), Sweaty Betty leggings (similar styles at sweatybetty.com), and Adidas sneakers (similar styles at adidas.com). Search. When you have finished an easy run of just a few miles your cool down process can be between 10 to 15 minutes, divided into 5 to 8 minutes of jogging and 5 to 10 minutes on stretching. and/or its affiliates and licensors. insights, ACTIVE Works® is the race management ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Stopping abruptly after runs encourages blood pooling and can cause dizziness. Static stretches are a good way to improve flexibility after a run. So which ones are the best? After your workout, perform three to five minutes of walking, rowing, cycling, or jogging on an elliptical trainer. Slowing down gradually and letting your body return to baseline is an easy way to prevent this from happening. Cool down exercises are always good for you, even if they don’t do all the things that some people claim. There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. The terrain isn’t as varied, and the repetitive movement can lead to tight calves, hamstrings, and glutes, as well as ankle and shin pain. The creme de la creme of cool down exercises, according to our research, is walking. Ad Choices. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Dynamic exercises like lateral lunges, arm circles and wide-stance star jumps will increase your blood flow and heart rate, making your muscles more limber overall and preparing them for your run. "It allows you to return your heart rate to baseline gradually, instead of abruptly. Compared to static stretching, the benefit of a cooldown with more movement lets you use a broader range of motion, so you can find and address any mobility issues you need to work on. Running on a treadmill can have a different effect on the body compared to running outside. Here are 10 cool down exercises for after you workout! It also just feels good to stretch and cool down, especially if you've been running for a while. SELF does not provide medical advice, diagnosis, or treatment. 24-48 hours post long distance race- Massage. Look for this banner for recommended activities. Rest, then repeat until cool. These five stretches will help you feel better after a walk and improve flexibility. At the end of a run, chances are, you just want to sit down and rest. It’s important to do these stretches immediately following your workout because your muscles are warm and supple. Support & Feedback ", 2-6 hours post long run finish- Total body stretching and foam rolling. Go for a Walk. One immediate reason is that skipping can leave your muscles sorer and stiffer than if you had taken a few minutes to cool down and stretch. RUNNER’S CHOICE: Have each runner pick his/her favorite cool down exercise and perform for 30 seconds. Static stretching before, during, or immediately after exercise hasn't been … Even though we were running nearly an hour and a half every day, there were so many other things to do: Barefoot strides Form drills Cool down exercises (more on this soon!) If it’s not comfortable to hold a stretch for a full 30 seconds, hold it for 10 to 15 seconds at a time, and repeat as needed to reach 30 seconds total. 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. Cookie Settings. Beyond that, cooling down via stretching can reduce the buildup of lactic acid, which can help prevent cramping and stiffness. Contact Us. 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani" (see #6 Leg Drop Pose in this video). Profile. Press your heels into the ground. ... You can also press down on the right knee to deepen the stretch. The cool down is designed to gradually lower your heart rate after exercise, back to its pre-exercise state. To cool down after swimming, swim laps leisurely for five to 10 minutes. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Stretching can also be part of a cool-down. According to the American Council on Exercise, stretching is more beneficial when performed post exercise, mainly as a part of the cool down. "We should always move through our full available range of motion post-exercise in order to reduce the risk of muscle and joint adhesions and stiffness, which can ultimately compensate our ability to move down the road," Harper says. And here’s how to do each move in the stretching sequence: Amy is a freelance writer who covers health, fitness, outdoors, and travel. Lean your body over your right leg, resting your forearms on the ground if you can. Terms of Use Adding family members helps ACTIVE find events specific to your family's interests. Harper recommends the dynamic stretching sequence below post-run. All rights reserved. You can perform this on the floor, on the ground in the shade of a tree, and in bed. In case you have just come back from a long distance run or full marathon race, you need to cool down … For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice. This is the simplest cooldown of all. This allows your body (muscles) time to replenish fluids, energy and recover from the demands of the long run, which makes for more optimal timing to stretch and release tight muscles. Simply reduce the intensity of the activity you have been doing – if you have been jogging, then walk; if you have been running, then jog; fast swimming then easy swim. Cool down. Even five to 10 minutes of easy running or walking will achieve the purpose of a cool down. We’ve run down 15 of the most effective cool down exercises for any workout. 5-10K races- 10 minutes of easy effort running or run-walking followed by 5-minutes of easy effort walking. Keep your knees close together during this stretch. The best way to get new runners off the couch and across the finish line of their first 5K. Hold each stretch for 30 seconds. These exercises can also prevent—or at least minimize—delayed onset muscle soreness, or DOMS , the pain and stiffness in the muscles you feel anywhere from 24 to 72 hours after exercise. Find Camps & Activities for your Active Kids, Read the original article at Runner's World, Here’s How to Run in Public Without Feeling Embarrassed, The Most Extreme Running Challenge: the FKT, Runners and Foot Injuries: 4 Causes of Foot Pain, 3-5 minutes of brisk then gentle walking—think of exiting off the expressway, and transition from running to brisk walking to easy effort walking, (Optional) 5-10 minutes - Perform form drills for form, strength, and mobility, 5-10 minutes- Perform total body flexibility (foam rolling, stretches). Here are some of the better ways to do it: 1. Here is a sequence of seven cool down yoga poses that nurture your tired muscles, calm your mind, and if done regularly, these yoga sessions featuring some of the most dynamic stretches around, can help increase flexibility and mobility. No one ever regrets spending some quality time in Downward Dog, right? Staying in a lunge position with your right leg forward, rest your left knee on the floor. at a slower pace (jog, walk slowly). Lower your right arm to the floor so that your elbow is next to the instep of your right foot. Careers Sign In. What you need is a sequence of stretches or – more specifically – the best stretches for after running. Extend your left leg straight behind you. https://www.active.com/running/articles/best-cool-down-exercises-for-runners There are a lot of mythical benefits attributed to cooling down after exercise, but cooling down after a run is still good for you even without those benefits. Contact Us. Stretching Before or After Running Stretching used to be part of every warmup and cool-down, but the evidence doesn't find that it has the benefits it was thought to bring. © 2020 Condé Nast. You... Hip Circles in Lunge — 30 seconds each leg, Downward Dog With Alternating Calf Marches — 30 seconds, Hip circles in lunge — 30 seconds each leg, Downward Dog with alternating calf marches — 30 seconds each leg. A cool down includes moving your muscles at a lower intensity and stretching. Created with Sketch. Lift one heel off the ground and bend your knee while keeping the other heel planted and leg straight. It refreshes circulation, gently stretches the legs, and is a great way to reflect on your long run. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. or However, if you are running high mileage, a cooldown run of two or three miles can supplement your weekly mileage. To revisit this article, visit My Profile, then View saved stories. http://www.piedmont.org/livingbetter Use your entire body. Walking. How to Effectively Cool Down After A Run. © 2020 Active Network, LLC and/or its affiliates and licensors. A cool down after exercise is mostly used for aerobic exercise. From marketing exposure to actionable data Sign In, Join Active It is important to gradually lower the heart rate back to under 120 beats per minute during a cool down, instead of drastically stopping after exercise. Walking a few minutes post-run is the minimalist cool down if you run out of time, and if you're looking to reap even more benefits, consider tailoring the cool down routine to the type of workout or race. Exercise. You start out slow and then increase your pace over a distance of 40-60 meters until you are nearly sprinting. Walking post-run efficiently transitions blood from the working muscles to the resting flow patterns. Half-full marathon+ races- 10 minutes of easy effort walking. https://www.self.com/gallery/the-best-cool-down-to-do-after-a-run Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Privacy Settings Shop. When you’re finished, whether it’s a mile or a marathon, be sure to pay as much attention to your feet as you do to your legs during your cool-down. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. To prevent your hamstring from straining it is essential to do a cool-down session after you’ve exerted your body in a rigorous activity. With many of us still social distancing, we want to make sure you can find activities that suit your needs. To cool down after a run, walk briskly for five to 10 minutes. Footwear | Fitness Apparel | Outdoor Gear. Here are some examples of cool-down activities: To cool down after a brisk walk, walk slowly for five to 10 minutes. Repeat on the opposite side. A proper cool down should include both light jogging and stretching. This usually comprises of stretching exercises that help loosen tight muscles which helps to increase the blood flow to … Continue alternating feet in this marching motion for 30 seconds, making sure to really press the heel down each time to stretch out the hamstring. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Abruptly stopping a workout also abruptly slows circulation, causing blood to pool in your legs instead of promptly returning to the heart and brain, which can cause lightheadedness and even fainting. Place your left hand on the ground for balance. Shop: After a run, your muscles are warmed up so they are more pliable and elastic, which can help you get the most benefits in … Cookie Policy https://www.healthline.com/health/exercise-fitness/cooldown-exercises Try to keep your hips square with the ground, pressing them into the ground to deepen the stretch. But while plopping down on the sofa immediately sounds ideal, skipping the whole cooldown thing is likely to just end up making you more uncomfortable later on. The cool-down stretches after running are a necessary part of the workout, not less than the running. Copyright Policy Yes, it is just that simple. Quality Run (hard effort)—Cooldown Routine: 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running. If possible, try to avoid high-impact exercise like running or jogging as a cooldown: The impact places a strain on your joints that tends to rev you up rather than cool you down. Then, rotate your torso to the right while extending your right arm up toward the ceiling. Repeat until cool. She holds a B.A. Run through all the above stretches on one leg first, then switch sides and do them all again. Do whatever activity you plan on doing (running, walking, cycling, etc.) Do Not Sell My Personal Information Here are a few ways to go about easily doing this: Quality Run (hard effort) Cool Down Routine: More: 12 Habits of Highly Motivated Runners. Most people agree, however, that walking after a run is a cool-down, for example. With your front foot planted and your back foot on your toes, circle your hips clockwise five times. Breathe deeply and regularly during the stretches. From lunge position, step back into a high plank. These stretches are best done after exercising, when your muscles are warm and more elastic. Wait 2-6 hours after a long run finish for stretching, massage, or self-massage (foam roll). What you can do and what many aspiring runners do is to create an additional training stimulus after the cool-down by running a few accelerations. Aim to stretch … Tweet At the college level, it seemed that we spent as much time doing non-running training than we did running (and we ran 80+ miles per week!). or The workout doesn't end there—follow these tips to Recover The Right Way From Long Runs. Yoga. Are you sure you want to delete this family member? That’s always my immediate desire—along with a nice big glass of icy cold water. Running Shoes|Fitness Apparel|Sports, Daily Deals: This is better for the sake of training adaptation—if your heart anticipates a sporadic change in pace every time you run, then it is not going to know how to regulate itself properly in future training endeavors," Harper explains. All rights reserved. While it's tempting to skip your cooldown in the interest of saving time and getting on with your day, this routine only requires three minutes, so no excuses allowed! Keep your head in line with your torso and look back toward your feet to avoid straining your neck. For me, stretching after a run is like doing the dishes after I cook—something that I say I will do later, with full knowledge that I won't. Please see your Privacy Rights for how your information is used. “It's important to incorporate a proper cooldown after your run in order to enhance recovery,” Katie Harper, D.P.T., of Bespoke Treatments Physical Therapy, tells SELF. Hold onto a pole, door, wall or chair for balance, or practice looking at one spot on the floor. 5-10 minutes- Cold water bath, shower, garden hose, river or lake soak to reduce swelling, 5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani. All rights reserved. Your cool down does not need to last a long time in order to be effective. What is also unclear is what a proper cool-down is supposed to do. Switch legs. Repeat at a slow (walking) pace until cool. Of icy cold water with the ground, pressing them into the air and straightening your arms and legs your... Your toes, circle your hips square with the ground for balance, or treatment race software... Down includes moving your muscles at a lower intensity and stretching laps leisurely five.... you can find activities that suit your needs knee while keeping the other heel planted and straight! A cool-down, for example Works® is the race management software for managing & marketing your.. 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Physiologist Paige Jones demonstrates five important post-workout stretches for runners after running a! And leg straight event registrations from 5K running races and marathons to softball and... Affiliates and licensors lift one heel off the ground in the shade of a cool exercises. Or jogging on an elliptical trainer running or run-walking followed by 5-minutes of effort..., walking, cycling, etc. right way from long runs la creme of cool down, if! Can perform this on the ground and bend your knee while keeping the other heel planted leg. Just want to make sure you want to make sure you can weekly. Three to five minutes of easy jogging or walking will achieve the purpose of a cool down moving... & marketing your events stretches the legs, and is a great way to get new off... Foot planted and leg straight five important post-workout stretches for runners you to return your heart to... More elastic: //www.piedmont.org/livingbetter most people agree, however, that walking after walk. Ground, pressing them into the ground and bend your knee while keeping the other heel planted and leg.... Cool-Down stretches after running are a necessary part of our Affiliate Partnerships with retailers http //www.piedmont.org/livingbetter! Walking will achieve the cool down exercises after running of a run, it 's ideal to end 5... Wait 2-6 hours after a walk and improve flexibility good to stretch and down! Straining your neck marathons to softball leagues and local events Policy Privacy Settings Careers Support & Feedback Cookie.... Distancing, we want to sit down and rest will suffice with your and... Instead of abruptly running, walking on a treadmill can have a different effect on the floor on... One heel off the ground and bend your knee while keeping the other heel planted your... Of two or three miles can supplement your weekly mileage most people agree,,! It refreshes circulation, gently stretches the legs, and is a great way to improve flexibility a slow walking.