The Best Cooldown to Do After a Run

And why you shouldn’t skip it!

After you have completed that run, you may find it tempting to kick off those runners and hit the shower or to just sit down and rest. However, research over the years has shown that static stretching is a great way to cool down and help lengthen the muscle fibers, tendons and surrounding fascia.  This type of stretching after a run will increase mobility, range of motion and improve flexibility and prevent future injury.

Here’s the cooldown routine:

• Calf Stretch
• Hamstring Stretch
• Hip Flexor Stretch
• Quad Stretch

And here’s how to do each move in the stretching sequence:

• Calf Stretch – Using a step or a yoga block, place your toes on it and allow your heels to lower.  You will begin to feel a stretch, deep within your calf muscle.

• Hamstring Stretch – While sitting on the floor, reach forward and gently pull at the ball of the foot.  You will feel a stretch in both the hamstring and calf.  Attempt to hold for 20 seconds.

• Hip Flexor Stretch – Using a yoga mat, lunge forward onto one knee.  As you do so, try to keep your back as straight as possible to increase the stretch at the hip of the opposite leg.  Attempt to hold for 20 seconds.

• Quad Stretch – Begin by lying on your side with your legs stacked on top of each other and knees at 90 degrees.  Grad the ankle of the top leg and gently pull backwards until you feel a stretch in the quad.  Hold for 20 seconds.

Remember, it’s important to also include a dynamic stretching routine before your run and then after you finish a run, the cool down static stretching routine.  Stretching before and after a run will help prepare your muscles and tissues for the task at hand and prevent injury.

However, if an injury occurs, don’t ignore it, listen to your body and seek the proper medical care.