We’re all guilty of it—finishing a tough workout and then rushing to shower and move on to the rest of our busy day. But stopping abruptly after a run can lead to stiff muscles and a sluggish recovery. Instead, head into a cool-down routine like a pro, using tried and tested techniques to help your body recover quickly and keep injuries at bay.
Get started by slotting an extra five to 10-minute period of very easy running post-workout, or gradually slow your pace for five to 10 minutes at the end of your run. This keeps your blood circulating and reduces the risk of post-run dizziness.
Stretch, but listen to your body
There’s still debate over the best types of stretches for runners and when to do them, but easing into less intense movement right after a run can feel great while your muscles transition into recovery mode. Instead of stopping cold, try gentle dynamic stretches like leg swings, hip circles and walking lunges to maintain mobility without overstressing tired muscles. Save longer-held static stretches for later in the day or after some foam rolling, if that’s part of your recovery routine. Here are a few simple mobility exercises to add after the easy run section of your cooldown.
Thoracic spine rotations
Lie on your side with knees bent at 90 degrees. Extend your top arm forward, then slowly rotate it open, reaching toward the floor behind you. This helps loosen up your upper back, which takes a beating from long runs.
Ankle circles
Sitting or standing, rotate your ankles in both directions to improve mobility and reduce stiffness (especially important for trail runners).
Couch stretch
Place one foot on the ground and the other shin against a couch or wall behind you. This deep hip flexor stretch helps counteract tightness from running.
Fuel and hydrate for faster recovery
The window for optimal recovery starts within 30 minutes of finishing your run. Aim for a 3:1 ratio of carbohydrates to protein to replenish glycogen stores and repair muscle fibres. Try some of our post-run snack suggestions here.
Rehydrating is more than just drinking water—especially if you’ve been sweating heavily. Electrolytes like sodium, potassium and magnesium help maintain fluid balance and prevent muscle cramps. Try coconut water, a sports drink or even a homemade electrolyte mix with water, lemon juice and a pinch of sea salt.
Foam roll like a pro
Many elite runners swear by foam rolling to loosen up tight muscles and boost circulation, and if it works for them, it might work for you, too. The key is to roll with intention—don’t just rush through it. Target areas like your quads, calves, hamstrings and glutes, rolling slowly and pausing on any tight spots. Aim to spend at least a minute on each muscle group, breathing deeply to help release tension.
Sure, some days you barely have time to take off your shoes, let alone foam roll—but when you do have a few extra minutes, it’s worth it. A smart cooldown isn’t just about shaking out your legs and grabbing a snack—it’s a full-body reset that keeps you running stronger, longer.
