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