Post-workout cool-down routine for runners

Cooldown is important after running. It involves some stretches and simple movement so that your heart rate and respiration rate came back to normal and you can relax. However, the reason behind cooldown is that during workout our heart rate increases and our muscles work hard, and when you stop working out, it may cause dizziness, lightheadedness, and heart palpitations due to working hard and suddenly shifting to no working. That is why a cool down is important to bring the body back to a rest state. Post-workout cool-down should be done approximately 5 to 10 minutes after a run. Once you are done with a cool-down, it’s time for static stretching. This will help your muscles to return to resting length and promote flexibility.

Post-workout stretches and movements for runners:

1. Walking:

This is a very common and simplest way to cool down. When you run for while, you should not just stop suddenly, instead after you stop running walk a little so that your heart rate comes to normal.

2. Knee to chest pose:

In this stretch, you have to lay down.
and bend your one knee and push it against the chest. Repeat this 3 to 5 times on each leg And hold this position for 1 minute.

3. Butterfly stretch:

This stretch is very easy and it will help you to loosen the inner thigh muscles and back muscles.
For this stretch sit on a mat or floor, join the bottom of both of your feet together and then bend forward, as much as you can. Do not force your body too much.

4. Standing quadriceps stretch:

It is an important post-running stretch. Because it stretches your quadriceps muscle which involves a lot while running.
This starts from a standing position to bending your knee and pushing your heel towards buttocks and hold for 30 seconds and repeat 3 to 4 times each leg.

5. Child pose:

It is a great yoga pose for cool down because it stretches lower back muscles and thigh muscles and helps in relieving stress.
It starts from the tabletop position, sinks back to sit on your heels, reaching your arms forward. Hold this position for 1 to 3 minutes.


This article is about post running cooling and why is it important and some stretches and movements for cool down:

  • Walking
  • Knee to chest pose
  • Butterfly stretch
  • Quadriceps Stretch
  • Child pose


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