Running for Beginners: The Training Guide to Run Properly, Get in Shape and Enjoy Your Body by Peter Coleman

Author:Peter Coleman [Coleman, Peter]
Language: eng
Format: azw3
Published: 2020-03-01T00:00:00+00:00

How to Cool Down

For many, cooling down is the most fun of any run because it puts less pressure on the body and allows breathing to return to a normal rate. It is natural for the body to continue to feel the need to move after a long, difficult run, so cooling down immediately after a long workout should feel like a relief. Consider these tips to make the most out of your cool down.

Slow Then Stretch

There are two parts to a cool down: walking and stretching. Both are vitally important to lower your heart rate at a reasonable pace and to give your muscles the proper relaxation after working at a high level of intensity.

First, walk off your heart rate. Walk until your heart rate returns to normal, and you can return to normal breathing. When you advance in running, your threshold heart rate decreases because you have trained your body to accept high heart rates. The only way to increase your heart rate is to run further or faster. So, when you finish a run, the time it takes to cool down will vary depending on your level of fitness.

It is common for tension to build when you run. When you run for long periods, your muscles start to tighten from constant use. Therefore, the best time to stretch is right after a run. Stretching before a run is important, but you can get the most out of your stretches when your muscles are still warm.

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