Post Run Cool Down [3 Minutes]
Contents Show
Ever done a run or workout, got up the next day, had to roll yourself out of bed and limp downstairs praying you don’t fall because every muscle in your body is aching? It’s not a good look at home, or the office is it. And it’s something you can MASSIVELY offset by doing a post run cool down.
If you’re a guy reading this, thinking to yourself –
“My cool down is the journey back to the car...
The walk to work...
Or the shower after my workout!”
This won’t cut it! Just like skipping past a warm up won’t either.
This blog will walk you through cool down stretches you can do in 3 minutes.
Is a cool down necessary after running?
Yes. Here’s the benefits:
Brings your heart rate back down to resting levels, which helps prevent blood pooling and dizziness
Stretching your muscles after running reduces the risk lactic acid meaning less muscle cramps, soreness, and stiffness
Maintains and improves your range of motion and muscle elasticity, meaning less chance of pulled muscles in future runs
Post run cool down exercises
You don’t need loads of time to cool down after your run. You should always start with a 1-2 minute light jog after your run, to bring your heart rate back down to resting levels.
After this move into some static stretches, not dynamic stretches.
Dynamic stretching vs static stretching
You should do dynamic stretching in your warm up. Dynamic stretching moves your joints and muscles through a range of motion. The goal is to improve your range of motion at your joints. So when you run you do not have restrictions in movement, and subsequently reduce the risk of injury.
You should do static stretching post-run. Static stretching is where you hold a position for a period of time. We’ve already spoken about the benefits of static stretching, let’s get into the run stretches you should do.
Here are 6 cool down stretches that will only take 3 minutes.
The standing quad stretch
This is an easy stretch. This stretches your quad muscles on the top and front of your legs, and also your hip flexors. You’ll also be working on your balance, win-win!
Stand with your feet shoulder-width apart
Find something to hold onto for balance, if you aren’t back at the car then a tree fence or lamppost will do
Stand nice and tall and focus on something directly ahead of you. This will help you keep your balance, and your posture nice and upright
Raise one leg up behind you and grasp your foot and pull it up into your first stretch
You should feel a stretch down the front of your thigh, and up into the hip flexors
Recommend: 1 set, hold for 15-30 seconds on each leg
The standing quad stretch
The seated hamstring stretch
This will help you stretch out your hamstrings.
Your hamstring muscles can get very tight and are commonly injured in running.
Stretching them out after your run greatly reduces your chances of pulling them
Sit on the floor with one leg stretched out in front and the other bent with your knee out to the side
Lean towards your foot and bring your hands as far down the leg as you can
You should feel a stretch on the back of your thigh
Recommend: 1 set, hold for 15-30 seconds on each leg
The seated hamstring stretch
The prone gastrocnemius stretch
This will help to stretch out your calf muscles. Also, if you’re struggling with knee pain, stretching out the calf muscles can really help.
Put your hands and feet on the ground while facing down, think of this like a plank
Straighten your knees and try to push one heel down towards the ground
Cross the other leg over the top to apply extra pressure to the stretch, hold for 30 seconds and repeat on the other side
You should feel a stretch towards the bottom of your calf muscles
Recommend: 1 set, hold for 15-30 seconds each leg
The prone gastrocnemius stretch
The soleus stretch
There are two muscles in the calf. The gastrocnemius that we just stretched, and the soleus muscles.
Sometimes when you have pain in your calf, it can be the soleus that’s causing you pain. The soleus can also rub against your shinbone and make it feel like you have shin splints.
Stand with your feet shoulder width apart
Find something to hold on to
Put 1 leg forward to stay stable
Keep the back foot on the floor making sure the heel always stays on the ground during this stretch
On the back leg you want to get that knee over toe
You should feel a stretch towards the top of your calf muscles
Recommend: 1 set, hold for 15-30 seconds on each leg.
The soleus stretch
The box t-spine stretch
You use your upper body as much as your legs when you’re running. It’s important to look after your upper body as much as your legs.
This stretch will help stretch out your lat muscles and your shoulder muscles. Grab a light barbell if you’re in the gym, a dowel, or a piece of plastic pipe if you're at home to do this stretch.
Grab the dowel and kneel down
Position your arms in a “V” position (hands wide elbows close)
Place your elbows on top of the box holding the dowel
Drop your chest towards the ground
You should feel a stretch on the outside of your back muscles below your armpit
Recommended: 1 set, hold for 15-30 seconds
The box t-spine stretch
The standing pec stretch
This stretch will help to stretch your pectoral and shoulder muscles.
Stand with your feet shoulder with apart.
Next to a doorway or corner of a wall, put the palm and elbow of one arm on the wall with a 90-degree bend at the elbow. Your elbow should be slightly above your shoulder
Keeping your hand and elbow on the wall, turn away from that arm and stretch your chest
You should feel a stretch in the top right of your pec
Recommended: 1 set, hold for 15-30 seconds each arm
The standing pec stretch
Summary
You’ve just completed a quick 3 minute run cool down.
To recap...
Cooling down post-run is a must
A post run cool down will reduce the risk of injury
Stretch both your upper and lower body
Hold each stretch for 15-30 seconds
Want help becoming a faster runner?
Click the link below and let’s see how we can help you.
