Post Run: Cooldown

    

    After a tough run, the last thing many runners want to do is run some more. But actually, running at a slow relaxed pace for even a mile can prevent soreness and muscle fatigue the next day. So why should you incorporate a cooldown run into your running routine? Below I'll share what to do after a run, and the reason behind it. 

What Should I Do for my Cool Down?

A cooldown is a slow, relaxed jog done at the end of a workout. This jog doesn't need to be very long, usually a mile or so and should be done at a pace that feels comfortable. If your running a cooldown after a race, try not to wear spikes, but rather a comfortable pair of trainers. Trainers have more cushioning and are better for slow jogging that spikes, which are built to be fast. This run should be done anywhere from immediately after, to 20 minutes after the intense run, or briefly in between repetitions of a workout (for no more than a quarter mile). Waiting more time causes the heartbeat to slowdown too much, and defeats the pupose of the run. 

    When a runner runs, the main form of respiration completed is aerobic (using oxygen). When the body becomes fatigued during an intense workout or race, it needs to produce more energy, so the body starts to use anaerobic respiration which does not use oxygen, but carbohydrates. This form of respiration is not very efficient and it produces a waste product, called Lactic Acid. Lactic acid can build up in the legs, and cause them to feel heavy and tired post run. 

    The reason cooldown runs decrease soreness the next day is because the run keeps your heartrate up, meaning the blood circulates around the body quicker, moving the lactic acid out of the legs to be filtered more. By filtering the blood more it removes the lactic acid that makes you feel sore the next day, therefore making you feel better. 

    Any runner looking to run more, and run multiple days of the week needs to be able to properly recover, and a huge part of this recovery is running cooldowns after long runs. Now, cooldowns don't get rid of all soreness, but they help greatly. In addition to stretching, a cooldown can let a runner feel more energized and ready to run the following days, allowing for better workouts in the days to follow, maximizing a runner's potential. 

Photo Credit to Istock, and My Heart