Video:How to Cool Down After Running

Transcript:How to Cool Down After Running

Hi, I'm Jacob Taxis for About.com. In this video you will learn how to properly cool down after running.

Why You Should Cool Down After Running

After your run, it's important to give your body time to transition safely to its pre-exercise state with a quick cool down. Cooling down is essential because doing so properly:

• guards against muscle soreness by helping to remove lactic acid from your muscles
• guards against light-headedness by lowering your blood pressure and heart rate gradually
• helps to build strength and endurance while also helping to prevent injury

A typical cool-down period takes 5-15 minutes.

Starting Your Cool Down After Running

First, it's important that you keep moving. Do not stop abruptly after your run by sitting or lying down. This can cause muscle tightness and it is stressful on the heart. Instead, begin the cool down process with 5-8 minutes of light jogging or walking.

Second, drink plenty of fluids. This will replenish your joints and muscles with fluids your body lost during exercise, helping your body cool down naturally. Third, breathe deeply. Give your muscles the oxygen they need to prevent injury and soreness.

Exercises that Help You Cool Down After Running

Fourth, supplement with drills such as high knee marches, high skips, straight leg shuffles, and jumping jacks. For high knee marches, stand tall and lift your right knee to your chest while moving up onto the toes of your left foot. Keep your knee straight and aligned with your shoulder. Then, using your hands, bring your knee a few extra degrees closer to your chest. Let go of your leg, step forward, and alternate.

For high skips, skip as high as you can while keeping a straight back leg. Make sure your directing most of your movement upward by using your arms and lifting your knee as high as possible. For straight leg shuffles, make sure you keep your core tight. With straight legs, scissor forward quickly into a shuffle. For jumping jacks, keep your knees are slightly bent, your shoulders relaxed and your back as straight as possible.

Stretch Muscles When You Cool Down After Running

After you've started the cool down process with some light jogging or walking, start stretching. You'll want to stretch out your core muscle groups.Each stretching position should be held for about 15 – 30 seconds. Be careful not to overstretch. Because your muscles are fatigued after a run, they are highly susceptible to injury.

When stretching, avoid any quick movements. You'll want to stretch each muscle slowly and gradually in a stable position.Cooling down is very important for maintaining healthy circulation and preventing injury. Make sure your body is ready for your next run by giving it the time it needs to recover.

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