How to Cool Down after Running

Whether you're completing a marathon or finishing up a quick jog around the block, making sure your muscles and joints cool down properly is an essential step for staying healthy. The cool down period lets your blood flow properly and maintains steady circulation. This is an important step after any activity and is part of the natural recovery process. An effective cool down can help you build strength, endurance and also protects muscles and joints. Here are some effective strategies for cooling down after running.

Things You'll Need

• Water bottle
• Sweatshirt and sweatpants
• Heart rate monitor

Instructions

1. Begin with a five to eight minute jog or light walk. Steadily lowering your heart rate can help your body wind down after physical activity, and this is the healthiest strategy for maintaining steady circulation as well.

2. Breathe deeply. Make sure your body can supply enough oxygen and blood to all your muscles for recovery by taking deep breaths. You can combine this with stretching exercises in the next step.

3. Stretch core muscle groups. Begin a stretching routine that stretches out core muscle groups such as your thighs, calves, abdominals and back and hold each pose for at least 15 to 30 seconds. You can also stretch your arms, shoulders and chest muscles in succession to cool down each area of your body with ease.

4. Drink water. Drinking water will help replenish lost fluids in muscles and joints and can help you cool down naturally. This is especially important for long-distance runs and jogging that causes you to sweat.

5. Stay warm. Put on a sweatshirt or sweatpants to keep your muscles warm. This helps improve your stretches and can prevent muscle soreness.

6. Keep moving for at least 10 to 20 minutes. Depending on how vigorous your run, you'll need to keep moving to maintain steady circulation and reduce your risk of injury. Stand up, move around and walk slowly to keep your energy up as you cool down.

Tips & Warnings

• Stretching is easier and more effective when your body is still warm.

• Remember to warm up before your run to make your entire workout safe and enjoyable.

• Avoid eating anything immediately after running; you need to cool down first so that blood can go to your muscles for repair and recovery, and not your stomach to digest food.

• You should never sit down after a run; this prevents your blood from flowing properly and can impair muscle recovery.

• Avoid bouncing while stretching as this can tear muscle fibers and pull muscles and tendons out of place.

• Avoid skipping a stretching session as part of your cool down; this is an optimal time to keep blood flowing to all important muscle groups and will help you cool down more effectively.