How To Cool Down And Stretch After Running
After a tiring run, it’s tempting to skip the cool-down and get straight into relaxation mode. If that sounds familiar, then rest assured that you’re not alone – it’s one of the most common running mistakes – even among experienced runners!
But cooling down after running is essential for reducing muscle soreness and speeding up recovery.
This guide covers the key benefits of stretching after running and the best post-run stretches to help you recover faster.
Let’s dive in!
5 benefits of stretching after running
Cooling down after a run helps your body recover faster and reduces the chances of stiffness or injury. Here’s why you shouldn’t skip the cool-down:
Gets your heart rate back to normal
After a run, your heart is still pumping fast. Cooling down with a gentle jog or walk – instead of stopping cold – helps to lower your heart rate gradually, reducing the risk of dizziness or lightheadedness.
Reduces muscle soreness
Stretching after a run helps release tension in your muscles, reducing soreness and stiffness the next day. It keeps your body feeling loose, limber, and ready for your next workout.
Improves flexibility
Post-run stretches target muscles that tighten during running, reducing stiffness and improving flexibility. This makes everyday movements easier and reduces the risk of muscle strains, keeping your body feeling loose and ready for your next run.
Speeds up recovery
nutrients to tired muscles. This speeds up recovery, so you can hit the ground running again sooner.
Prevents injury
A proper cool-down keeps muscles from staying tight, which can lead to strains and injuries. Stretching helps keep your body running-ready
New to running?
Check out our list of beginners’ running tips to start your running journey with confidence.
6 essential post-run stretches for faster recovery
Once you’ve finished your run, walk for a few minutes to gradually lower your heart rate, then take a few minutes to stretch the key muscle groups involved in running. Unlike running warm-up exercises, which involve dynamic stretching, your running cool-down is all about static stretches – holding specific positions to release tension.
Here are six cool-down stretches for faster recovery – hold each stretch for 20-30 seconds on each side to really feel the benefits.
Quadriceps stretch
Stand tall and grab your right ankle behind you, pulling your heel toward your glute. Keep your knees close together and your back straight. Repeat with the other leg. You should feel a nice stretch down the front of your thighs.
Hamstring stretch (for the back of the thighs)
Place one foot slightly in front of the other, keeping the front leg straight. Hinge at the hips and lower your upper body toward the extended leg. You should feel a stretch down the back of your thighs.
Calf stretch
Stand in a lunge position – with one foot forward and one foot back. Keep your back leg straight and press your heel into the ground while bending your front knee. This stretches the muscles in your lower legs, which can get tight from long runs or hilly routes
Hip flexor stretch
The repetitive motion of running can leave your hips feeling tight. To target your hip flexors, kneel on one knee with your other foot forward in a 90-degree lunge position. Gently press your hips forward for a satisfying stretch.
Glute stretch (for the glutes and outer hips)
Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg toward your chest. This is called a “figure four” stretch – it relieves tightness in the glutes and hips, which in turn helps with lower back tension.
Lower back stretch
This is also known as the “cat-cow”. Start on all fours, then arch your back upward, tucking your chin toward your chest (cat). Then lower your belly, lifting your head and chest (cow). This gently stretches your lower back, relieving tension after a run.
Ready to hit the ground running?
Cooling down after a run is the best way to help your body recover, reduce soreness, and prevent injuries. Taking just a few minutes to stretch can make your next run feel that much easier and more enjoyable.
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