How to Cool Down After a Run: The Importance of running cool downs

November 1, 2024

When you reach the end of a run, do you perform cool down exercises? If you don’t, you’re not alone. According to one study, less than half of long distance runners say they always do cool downs.

Now, if you’re really tired after your training, then it’s totally fine to take a minute to catch your breath. But it’s generallyrecognised that a running cool-down routine provides a range of physical benefits, so trying to include a run cool down as part of your routine is definitely worth it. The good news is that cooling down exercises don’t need to take lots of time or effort.

Why should you cool down after running?

While there is somedebate as to the importance of running cool-down routines, there’s no obvious drawback to cooling down after a run, and the potential benefits of doing so are clear:

May prevent dizziness or even fainting: When you exercise, more blood flows to your extremities. If you stop immediately after running, this blood may ‘pool’ and take some time to distribute evenly around your muscles and back to your brain. That can cause dizziness or even blackouts. Cooling down gives your body time to adjust back to normal.
Reduces soreness: By performing cool-down stretches shortly after a run, you can stretch out any tightness and potentially reduce soreness and stiffness in the days following your exercise. For example, one study found that people who performed cool down exercises felt less pain after training than those who didn’t do cool downs.
Allows your body to adjust back to normal: Studies show that various cooling down exercises can help reduce blood lactate concentration and reduce the perception of fatigue after a run.
May protect against injury: Running cool downs could potentially prevent injury by restoring and maintaining your mobility.

Read next: Our ultimate running warm-up guide

How to cool down after a long run or race

Different distance runs and races will require different amounts of cooling down. For shorter runs (for example, 5K or less), a very basic cool down will be more than enough. On the other hand, anyone who’s run a marathon – or even something longer, like an ultra-marathon – will definitely benefit from a more comprehensive after-run cool down.

Try the following cool down exercises after running, to help with recovery and potentially reduce your injury risk.

Walking it off: This is by far the most basic of cooling-down exercises, and should be used immediately after a run by runners of every level. Don’t just stop dead – instead spend five to ten minutes walking back and forth while your heart rate starts to slow down and your body adjusts back to a more normal pace.

Gentle jog: Some runners find that a gentle jog can help cool down after a long run. Aim for a 5-15 minute jog, within an hour of completing your longer runs.

Gentle cycle: Similarly, a gentle cycle can also be a good way to cool down after running. If you have access to an exercise bike, spend 5-15 minutes pedalling gently on a low setting. This can help with the recovery process, but avoids you using all the same muscles you used while running.

Full-body stretch routine: There is a wide range of cool-down stretches that you can incorporate into your routine. For shorter races you’ll only need to spend a few minutes on these stretches. By contrast, long-distance runners may well benefit from a more complete stretching session. Common cool-down stretches include:

Hamstring stretches:

Lie on your back and raise one leg while keeping the other on the floor and bent at the knee
Holding the back of the raised leg, pull it up towards you to feel a stretch

Calf stretch:

Standing upright, step forward with your right leg and bend it at the knee to elongate the left calf muscle for a deep stretch
Then change legs

Inside thigh stretch:

Sit down on the floor with your back straight
Bend your legs and press the soles of your feet together
Holding your ankles, stretch your knees towards the ground

Quad stretch:

With your weight on your right leg, grab your left foot with your left hand and pull it up towards your buttocks
Hold the stretch for 10–15 seconds, then change legs

Abdominal stretch

Get into plank position, then lower your legs to the ground
With your arms still extended, bring your chin up so you are facing forward

There are, of course, many more stretches for cooling down after a run. Read our guide to stretching after a run for more ideas.

Yoga stretches: If you are confident with yoga, consider working through a series of yoga stretches to help loosen up your entire body while also getting your breathing back to a steady pace.

Active recovery day: An active recovery day is one of the best ways to cool down after a run. Use an exercise bike, rowing machine or hit the treadmill and train below your maximum level. This can help flush out lactate and aid your recovery.

Massages: Massage is another great way of helping your body recover after a long run. Generally, you shouldn’t have a massage immediately after a race but instead leave it until at least a couple of hours after finishing. You can either get a professional physiotherapist to work on your legs and any other painful areas you noticed niggling while you were running, or you could use a foam roller to work out knots and discomfort in your thighs, calves and feet yourself.

Take a dip in an ice bath: Ice baths can offer many benefits when you’re cooling down from a long run, as dipping your body into cold water helps to combat inflammation and can play a really big part in recovery. Fill a bath with cool water and get in, then add ice from a separate bucket to gradually bring down the temperature without giving yourself a big shock.

Your running cool-down routine

By working out your preferred running cool-down routine, you can give yourself the best opportunity to recover after a run – and stretching out, sinking into an ice bath and engaging in other exercises can all offer a pleasant and calming experience after the intensity of long-distance running.