It’s tempting to go straight from a run to shower, couch…or nap. But taking a few minutes to bring your body back to baseline can jump-start your recovery afterward.
When you’re walking or running, your heart beats faster, and your blood vessels expand to shuttle oxygen-rich blood to your muscles. A cooldown allows you to reverse those changes slowly, gradually ramping down your breathing, heart rate, and blood pressure so you don’t wind up dizzy or lightheaded. The goal is to bring your body back to a state of calm, as well as possibly reduce soreness and stiffness later on.
A cooldown can be as simple as 10 minutes of easy walking (and, if that’s what feels best for your body, you’re more than welcome to cool down in that way during SELF’s Learn to Love Running Program!). But because your muscles are already warm, the post-run period is prime time for adding stretching and mobility work that can counteract the high impact and demand of a running routine.
Here are two routines that offer the best of both worlds, increasing mobility—so you move more smoothly—while gradually restoring your cardiovascular and nervous systems to their pre-run status. One of them can be done entirely while standing, so you can even do it before you head back inside; the other is seated, perfect for if you’ve already plopped on the floor afterward.
Cooldown 1: Standing
What you need: Just your bodyweight!
Directions
- Complete each exercise for the allotted amount of time. For moves that are single-sided, complete on both sides.
- When you’re done with each exercise, move on to the next.
- Do this circuit once—though you’re welcome to repeat any specific moves (or the entire circuit) if you’re feeling extra tight!
Standing Hip Flexors Stretch
Katie Thompson
- Stand tall with one foot about two feet in front of the other. Place your hands on your hips or rest them by your sides. Slightly bend your front knee, tilt your pelvis back, and squeeze both glutes.
- You should feel a stretch in the front hip and/or thigh of your back leg.
- Hold for 15 to 30 seconds. Switch sides and repeat. Alternate until you get to 30 to 60 seconds total per side.
Your hip flexors, the muscles in the front of your hips and upper thighs, tend to shorten while sitting—and they work hard when you’re running, since they’re the muscles that lift your legs.
Standing Hamstring Stretch
Katie Thompson
- Stand on your left foot with your right foot in front of you, heel on the floor, toes up. Hinge forward at your hips and bend your left knee as you sit back a bit.
- As you bend your left leg, keep your right leg completely straight with your weight on the edge of your heel. You should feel this stretch in the hamstring of the straightened leg. Hold for 15 to 30 seconds.
- Switch sides and repeat. Alternate until you get to 30 to 60 seconds total per side.
In addition to producing power and controlling your leg swing when you run, your hamstrings support your hips and knees.
Standing Quad Stretch
Katie Thompson
- Stand with your feet together.
- Bend your right knee and use your right hand to pull your right foot toward your butt. Keep your knees together.
- Squeeze your glutes to increase the stretch in the front of your legs.
- Hold for 15 to 30 seconds, then repeat on the other leg. Alternate until you get to 30 to 60 seconds total per side.
Like hip flexors, quads can also tighten with sitting; when you run, they extend your knee and propel you forward.
Hip Adductors Stretch
Katie Thompson
- Stand tall with feet slightly wider than shoulder width apart.
- Shift your weight to the right, bending the right knee slightly. Hike up your right hip slightly while keeping the left hip pulled down. You should feel a stretch on the inside of your left leg.
- Hold for 15 to 30 seconds, then switch sides and repeat. Alternate until you get to 30 to 60 seconds total per side.
Your adductors, or groin muscles, bring your leg toward the center of your body—they work hard to help stabilize you with each stride.
Lunging Calf Stretch
Katie Thompson
- Stand with your feet hip-width apart. Take a step back into a mini-lunge with your left foot. Bend your right knee and keep your left leg straight.
- Press your back heel down so it’s flat on the ground, or as close as you can get. The further apart your feet are, the deeper the stretch will be.
- Hold for 15 to 30 seconds, then switch sides and repeat. Alternate until you get to 30 to 60 seconds total per side.
Keep your back knee straight and you’ll target the gastrocnemius, the bigger calf muscle. Bend it and you’ll target the soleus, the smaller, flat muscle underneath it.
Cooldown 2: On a mat
What you need: Just your bodyweight, and a mat for comfort.
Directions
- Complete each exercise for the allotted amount of time. For moves that are single-sided, complete on both sides.
- When you’re done with each exercise, move on to the next.
- Do this circuit once—though you’re welcome to repeat any specific moves (or the entire circuit) if you’re feeling extra tight!
Lunging Hip Flexor Stretch
Katie Thompson
- Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
- Lean forward, stretching your left hip toward the floor.
- Squeeze your left buttcheek; this will allow you to stretch your hip flexor even more.
- Hold for 15 to 30 seconds, then switch sides and repeat. Alternate until you get to 30 to 60 seconds total per side.
Your hip flexors and quads often tighten up on the run; this stretch addresses both.
Downward Dog with Alternating Calf Marches
Katie Thompson
- From a high plank position, push back into Downward Dog by lifting your hips and butt high into the air and straightening your arms and legs. Keep your head in line with your torso and look back toward your feet to avoid straining your neck. Press your heels into the ground.
- Lift one heel off the ground and bend your knee while keeping the other heel planted and leg straight. Continue pedaling your feet in this marching motion for 30-60 seconds, making sure to really press the heel down each time to stretch out the hamstring.
This yoga-inspired movement dynamically stretches your calves, which do much of the work of propelling you upward and forward.
Loaded Beast To Runner’s Stretch
Katie Thompson
- Start on all fours with your shoulders over your wrists and hips over knees. Lift your knees 1–2 inches off the floor and sit your butt back toward your heels.
- Pushing with your quads, explode forward and step your right foot to the outside of your right hand so that you’re in a low lunge. Your back leg will straighten as you lunge forward.
- Bring your right foot back to meet your left and your butt back toward your heels again. This is 1 rep.
- Continue for 30 seconds, then repeat on the other side.
Moving through this sequence loosens nearly every muscle in your lower body. Pause in the lunge to give some extra attention to your hip flexors.
Knee to Chest Stretch
Katie Thompson
- Lie on your back with both legs extended.
- Pull your left knee into your chest, while keeping the right leg straight and your lower back pressed into the floor.
- Hold for at least 30 seconds.
- Repeat on the other leg.
You’ll feel this one in your glutes, hamstrings, and lower back.
Lying Quad Stretch
Katie Thompson
- Lie on one side.
- Keep your bottom leg straight and bend your top knee so your foot is by your butt.
- Hold your top foot with your hand, pulling it toward your butt.
- Keep your hips stable so you’re not rocking back as you pull.
- Hold for at least 30 seconds.
- Switch sides and repeat.
Your quads can often take a beating during a run, especially if it’s on hilly terrain. This side-lying version of a quad stretch eliminates the balance challenges of stretching this muscle while standing. And let’s be real: Lying down after a run feels so damn good.
Photography: Katie Thompson. Wardrobe styling: Kathleen Thomas. Hair: Walton Nunez. Makeup: Miranda Richards.
Athletes in order of appearance: Morit Summers, a Brooklyn-based trainer and the owner of body-positive gym, Form Fitness Brooklyn, wears: Lululemon top and leggings, Aerie sports bra, and Nike sneakers; Laura Girard, a NASM-certified personal trainer and founder of The Energy Academy, wears: Alo jacket, sports bra, shorts, and sneakers, and Comme si socks; Ameerah Omar, city captain and mindset coach for Adidas Runners NYC, wears: Alo sports bra and leggings, Nike socks, and Hoka sneakers; Amanda Katz, a certified personal trainer and running coach in New York City, wears: Adanola top and shorts, Nike sneakers, and socks.
