Post-Run Cooldown

Whether you hit the road for a short fun run or a long-distance race, it is essential to perform a proper cool-down after your run. Taking the time to cool down will help return your body to it's resting state, flush out the waste that builds up in your muscles, and help you recover before your next run. From replenishing the water and nutrients that your body burned to stretching, try these tips:

1. Finish your run with an easy jog or walk. U.S. 50K Record Holder Josh Cox recommends cooling down for:

  • 10 minutes after long runs
  • 15-20 minutes after tempo or race-pace runs
  • 20 minutes after harder effort interval workouts and races

Here are some examples cool down’s for various workouts and races:

  • After a long run: Walk for ten minutes.
  • After a 20-minute tempo: Easy jog or run and walk for 15-20 minutes.
  • After a hard interval effort run, 5K or 10K race: Easy jog or run and walk for 20 minutes.
  • After a hard half or full marathon: Walk for 20 minutes.

2. Hydrate and refuel. Protein and carbohydrates are necessary to rebuild your muscles and top off your fuel. Try a Picky Bar, with the perfect blend of 4:1 carbs to protein! Re-hydrate with nuun or other electrolyte-enhanced beverages to help you absorb water faster.

3. Massage and stretch. Finish your recovery with a foam roller or massage stick to release muscle tightness. Then, try some gentle stretches to calm your muscles.

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