how to cool down after a run: post-run stretches for recovery, by Krisella on YouTube. 3 min 22 s.
- Video length
- 3 min 22 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Slow to a walk for the last 3 to 5 minutes of your run, or walk briskly right after you stop, so your heart rate comes down before you stretch.
Do a standing quad stretch. Hold one ankle behind you, keep your knees close together and stand tall for 20 to 30 seconds, then swap legs.
Face a wall and stretch your calves. Put both hands on the wall, step one foot back with the heel flat on the floor and lean in for 30 seconds per side.
Stretch your hamstrings. Rest one heel on a low step, keep that leg straight and hinge forward from your hips until you feel the pull. Hold 30 seconds each side.
Kneel into a hip flexor lunge. Tuck your hips under, keep your back straight and hold 30 seconds per side to release the front of your hips.
Sit down and do a figure-four glute stretch. Cross one ankle over the opposite knee and lean forward gently for 30 seconds, then change sides.
Finish with your shins and lower legs. Kneel and sit back on your heels, or point and flex each foot slowly, to ease the muscles along the front of your shin.
Stand still for a few breaths and check in with your body. Note any tight or tender spots so you can watch them over the next day.
Tips and common mistakes
Hold each stretch still and breathe slowly. Bouncing makes the muscle tighten instead of relax.
Stretch to a mild pull, not to pain. If a stretch hurts, ease off and try a smaller range.
Keep each hold around 20 to 30 seconds. Rushing through the routine gives you very little back.
Drink some water afterwards and repeat the routine after your next run to build the habit.
Questions
How long should a post-run cool down take?
About 8 to 10 minutes is plenty. A few minutes of walking plus 5 to 6 stretches at 30 seconds each side covers the main running muscles.
Should I stretch before or after my run?
These are static stretches, so do them after your run when your muscles are warm. Before a run, use gentle movement like walking or easy skipping instead.
What if I only have a few minutes?
Pick your tightest areas, usually calves and hamstrings for runners, and hold those for 30 seconds each side. Something is better than skipping it entirely.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
