After a long run, cooling down properly is essential. Slowing your pace gradually starts the process, and once you hop off that treadmill, there's no better time to hit the floor and move through a few yoga poses. Giving some extra attention to your legs, hips, and lower back will lovingly prep your body for your next run.
Photos: Jenny Sugar
Congrats, you've completed a workout for the day! Sometimes, nothing feels as good as knowing you've sweat it out and burned calories. But before you think you're done, make sure you do these four things after your workout (and avoid doing the last one!).
Today I ran for 60 minutes and slowed to a walk for the last two blocks to cool down, allowing my heart rate to lower to something closer to my normal range. I stretched my calves as I walked up the stairs to my porch. Once inside, I stretched for five minutes or more, and it felt great. But I just read that the importance of cooling down is in question. According to an article in the New York Times, the notion of the cool-down remains from the bygone era when lactic acid was believed to cause post-workout muscle soreness. We know now that lactic acid actually fuels the muscles and a little cool-down does nothing to flush the once believed cause of pain out of the muscle. Why the benefits of a cool-down and pain prevention might be mythic, there are times when it is necessary. The NY Times explains:
Exercise researchers say there is only one agreed-on fact about the possible risk of suddenly stopping intense exercise. When you exercise hard, the blood vessels in your legs are expanded to send more blood to your legs and feet. And your heart is pumping fast. If you suddenly stop, your heart slows down, your blood is pooled in your legs and feet, and you can feel dizzy, even pass out.
The cool-down is especially important for elite athletes since they have slower heart rates than the average joe and due to their high fitness level their heart rates return to normal quickly as well, making the pooling of blood even more intense.
I personally enjoy a cool-down period. It punctuates a hard workout and gives me time to transition into my next feat — be it navigating the kids' car pool or making dinner. What about you?
Hiya Fit,
I still consider myself to be a novice runner and am plagued with lower leg issues — mainly shin splints. I realize how important stretching is to prevent these types of issues but am just confused on when to stretch. So, I've got a question for you. For a runner, what are the best stretches to do before a run, the best stretches for right after a run, and the best stretches for rest days?
Thanks!
— Running Newbie
This is a great question, especially since stretching has long been associated with warming up. Learn when to stretch when you read more
When you love to run and daylight is limited, you might feel a little pinched for time. One way people save time is skipping the cool down since it is cold outside anyway. I am here to remind you that no matter the length of your run you need to cool down. 
Cooling down after a run isn't really about lowering your body temperature. It is about allowing your heart rate to slow down gradually so you don't shock your cardiovascular system. When running, your heart pumps large amounts of blood to your legs and skipping a cool down means blood will pool in them, overtaxing your heart. Since one of the reasons to run is to keep your heart healthy, you don't want to end a workout leaving your heart in a lurch. So pay attention to your heart rate rather than your temperature.
A good cool down will also help reduce sore muscles. It generally requires jogging slowly for five minutes, followed by five minutes of walking. The walking will help stretch your hip flexors, too. If it is too cold outside, move the walking portion of your cool down inside. I will admit when I do this, my dog gets very confused as I pace around, but my heart and leg appreciate it.
You're asking and I'm answering . . .
Hey FitSugar,
I've been reading that warmups on treadmills are important to lose weight; why is warming up and cooling down important?
— Confused Cardio Fan
Thanks for the question. I'm happy to say that your sources are correct, both warming up and cooling down are very important. To find out why just read more
Even if you're only lifting weights or doing body resistance exercises, you should still cool down. A great cool down for your lifting days is stretching the worked muscles for five minutes. Then using a foam roller over the worked body parts for another five minutes. Your tired muscles will appreciate the love after making them work so hard.
Need ideas for stretches? Be sure to check out all the stretches I've posted about.
You might not have ever thought about this but what do you do once you've finished 30 minutes of cardio and lifted your last rep of your last set? Go home? Not quite.
Just because you've done the hard part does not mean that you should just pack up and head on home. Feel free to congratulate yourself for a job well done, but here are a few more things you should consider doing:
There are a few more tips so read more
I think it is safe to say that no one enjoys being sidelined by an injury. If you have ever sat on the sidelines and watched your team play, you know how sitting out can hurt almost as much as the injury. On that sad note, here are a few ideas on how to avoid those sports related injuries that put you off your fitness track.
Hopefully these tips will keep you playing all season, no matter if your sport is soccer, running, or step aerobics!
Temperatures are cooling down, and if you work out outside, you are going to need to lengthen your warm up time. It seems obvious, but our muscles and joints take more time to warm up in the cooler weather.
So you need to factor in the temperature when warming up. The cooler the weather, the longer the warm up. Especially if you are running in the morning and it is cold, add at least five minutes to your warm up pace before kicking into high gear. Also, save intervals for the latter part of a run to decrease your chance of pulling a muscle.
Also, since it is cool outside you may not feel the need to cool down, but I am here to remind you not to skip this important part of your workout. You need to give your heart time to slowly lower. You should pay attention to your heart rate, not your body temperature. You are cooled down when your heart rate and breathing rate have returned to normal.
Want to know more about the importance of the cool down? Then be sure to check out 5 Things: The Cool Down.
