The Perfect Post-Run Cool Down Routine: 5 Steps Every Runner Should Follow

Finishing a run doesn’t mean your workout is over. A proper post-run cool down routine is essential for helping your body recover, reducing muscle soreness, and preventing injury. However, it’s one of the most commonly skipped parts of running. Whether you’re a beginner lacing up for your first 5K or a seasoned runner training for a marathon, taking a few extra minutes to cool down can make a noticeable difference in how you feel during your next run. In this guide, we’ll break down five simple steps to create the perfect post-run cool down routine every runner should follow.

The Perfect Post-Run Cool Down Routine: 5 Steps Every Runner Should Follow

Why is a post-run cool down routine important?

A post-run cool down routine helps your body transition from being in a highly active state during your run back to a resting state. It gradually lowers your heart rate and can support faster recovery so that your next run feels good.

Step 1. Get your heart rate down

As you finish your run, take some time to slowly lower your heart rate and slow your breathing. After a hard workout it’s important to do some easy running as part of your cool down, and then walk for bit. If you did an easy run, walk for a few minutes to help get your heart rate down.

If you stop abruptly, especially after a hard effort, your can risk feeling dizzy or lightheaded. Light movement keeps your blood flowing, which helps support recovery and may reduce post-run stiffness. It even supports long term heart health by giving your cardiovascular system time to adapt to the end of your workout.

Step 2. Rehydrate

Your hydration plan will likely vary based on the length of your run, the intensity of your workout, and the weather. There are also individual factors to consider.

Everyone can benefit from drinking water after finishing a run. If it was hot or you did an intense workout, you may want to consider also taking in electrolytes.

This is especially important if you did not hydrate during your run, but even if you did it is still worth ensuring proper hydration as a part of your cool down.

Step 3. Refuel

Many runners have a hard time eating right after a run, especially if their run was long or intense. It’s important to eat within 30-60 minutes of a run, but it doesn’t necessarily need to be a full meal.

If you aren’t up for a full meal yet (or don’t have time to make one right away) you can try having a smoothie, some chocolate milk, or a snack. Then, a little later aim to get in a full meal.

Aim for a ratio of 3:1 or 4:1 carbs to protein to replenish glycogen and support the repair of your muscles following a run.

Step 4. Dynamic Stretching/Mobility

While static stretching isn’t absolutely necessary after a run, some light dynamic stretching or mobility work can help you recover and prepare your muscles for your next workout.

This may include foam rolling, using a massage gun, and doing some mobility exercises and dynamic stretches. Focus on your problem areas and don’t worry about stretching every single muscle after each run. Pay attention to what works best for you body.

Step 5. Relax

If possible, try to relax after your run, especially if it was a harder effort. This could include some deep breathing exercises, or it could just be a shower and a nap.

Our body lives make it difficulty to find time to relax, but it can help transition from a hard workout back into your regular day if you can get in a little bit of down time.

While I’m sure we would all love to nap for an hour after a run, or even just lay on the couch and scroll through our phones, when that’s not possible consider spending 2-3 minutes closing your eyes and doing some deep breathing. It can make a big difference in how you feel!

Common Questions about Post-Run Cool Down Routine

How long should a post-run cool down routine take?

It can really vary based on how much time you have. At a minimum, try to give yourself 5 minutes. This can include 2 minutes of walking and 2-3 minutes of mobility and deep breathing. Hydration and refueling can happen while you are doing other things (for example, drinking a smoothie while you get ready for work).

Do I need to stretch after a run?

Only if it feels good to you! I have heard many runners say “I stretch all the time and I still get injured”. Unless directed specifically by a PT, long durations of static stretching are not usually necessary.

Some light dynamic stretching and mobility can give you a bigger bang for your buck. These types of exercises help your body to learn to control movements into their full ranges of motion. Do what feels good and what gives you the most benefit to your running!

What happens if I don’t cool down?

Skipping a cool down routine once in awhile usually isn’t a big deal, especially after an easy run. But always skipping a cool down, never refueling properly, and constantly shifting your body from high activity mode into the next part of your day can cause slower recovery, may lead to injuries, and you probably won’t feel as good!

You may also like:
Top 5 Important Recovery Tips for Runners
The Most Effective Recovery Tools for Runners
How Runners Can Improve Their Recovery During Marathon Training
How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide

What does your post-run cool down routine look like?

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs, to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.