Who doesn’t dread warming up and cooling down before and after a workout? We would much rather get started with our workouts, but to prevent injuries, it’s essential to properly warmup and cooldown. This is especially important when running.
Before going on a run, do some dynamic movements like calf stretches, spine rotations, and hamstring stretches to get your heart rate elevated and your muscles ready to go. When you’ve completed your run, you need to cool down properly.
While taking an extra 10 minutes to cool down after a run may seem unnecessary, it can help you avoid feeling tightness in your muscles or sick. Cooling down normalizes your heart rate, breathing, blood pressure, and it brings your body’s temperature back to pre-exercise levels. It’s also a great time to stretch out tired muscles with static stretches like the forward fold and the straddle stretch.
In regards to what to do for your cooldown, complete a slow jog for three to five minutes and then walk for one to two minutes. When you’ve finished your walk, focus on slow stretches that target the muscles and joints you just used. Foam rollers are great for when you’re feeling extra sore.
After you cool down, make sure you fuel your body with nutritious foods to sustain your energy levels and repair your muscles.
