There is nothing more satisfying than a long run, but if you don’t care for yourself after coming to a stop you could soon regret your decision.
A proper cool down routine can help you avoid injury, while feeling your best in the hours after your run. While there is more than one way to do this, here is a routine to experiment with:
· Three minutes of brisk walking, followed by two minutes of gentle walking. With this, transition from running to brisk walking to a gentle stroll in succession.
· Five to seven minutes of stretching. While your legs require most of your attention, don’t hesitate to stretch out other parts of your body, such as your arms and neck.
· Foam rolling. It’s not necessary, but if you want to take your cooldown routine to the next level use a foam roller to work out your muscles after stretching.
While you’re taking the steps above – or immediately after – be sure to hydrate. Even if you do everything above, neglecting to hydrate immediately following an intense run can result in muscle cramps, spasms, and a variety of other concerns.
What steps do you typically take to cool down after a run? Do you have a routine that works for you?
Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.