Cooling Down and Stretching After a Run

The minutes after a run are an easy place to build good habits.

Cool down gradually

Stopping suddenly after a hard effort can leave you feeling light-headed or heavy-legged. A gentle cool-down eases your heart rate back down.

• Walk for 3 to 5 minutes after you finish.
• Let your breathing settle before you sit or lie down.

Simple stretches

Once you are warm, hold each stretch for about 20 to 30 seconds. Stretch gently, not to the point of pain.

Stretch	Target
Standing calf stretch against a wall	calves
Standing quad stretch, heel to buttock	front of thigh
Hamstring stretch with heel on a low step	back of thigh
Hip flexor lunge stretch	front of hip
Figure-four stretch, lying or seated	glutes

What stretching can and cannot do

Stretching can help you feel looser and maintain flexibility. Research on whether it prevents soreness or injury is mixed, so treat it as a comfortable habit and not a guarantee.

Other cool-down ideas

• Rehydrate with water.
• Change out of sweaty clothes in cold weather.
• Eat something within an hour or two after longer runs.
• Check how your legs feel. Note any sore spots so you can watch them.

Keep it short

Five to ten minutes in total is plenty. The best routine is one you will actually do.

Tips

• Pair your cool-down with a walk home.
• Stretch after, not before, hard efforts.
• If a stretch causes sharp pain, stop.

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