It’s tempting to go straight from a run to shower, couch…or nap. But taking a few minutes to bring your body back to baseline can jump-start your recovery afterward.
When you’re walking or running, your heart beats faster, and your blood vessels expand to shuttle oxygen-rich blood to your muscles. A cooldown allows you to reverse those changes slowly, gradually ramping down your breathing, heart rate, and blood pressure so you don’t wind up dizzy or lightheaded. The goal is to bring your body back to a state of calm, as well as possibly reduce soreness and stiffness later on.
A cooldown can be as simple as 10 minutes of easy walking (and, if that’s what feels best for your body, you’re more than welcome to cool down in that way during SELF’s Learn to Love Running Program!). But because your muscles are already warm, the post-run period is prime time for adding stretching and mobility work that can counteract the high impact and demand of a running routine.
Here are two routines that offer the best of both worlds, increasing mobility—so you move more smoothly—while gradually restoring your cardiovascular and nervous systems to their pre-run status. One of them can be done entirely while standing, so you can even do it before you head back inside; the other is seated, perfect for if you’ve already plopped on the floor afterward.
Cooldown 1: Standing
What you need: Just your bodyweight!
Directions
- Complete each exercise for the allotted amount of time. For moves that are single-sided, complete on both sides.
- When you’re done with each exercise, move on to the next.
- Do this circuit once—though you’re welcome to repeat any specific moves (or the entire circuit) if you’re feeling extra tight!
Standing Hip Flexors Stretch
Katie Thompson
