Cool-downs for Runners

Cooling down after a sessionwhile not as important as warming upis an important component of several athletes' routines, and many swear by the benefits of a cool-down.

Benefits of a Cool-down

Cooling down has several purported benefits, though it should be pointed out that opinion is mixed and evidence is patchy for several of these. Possible benefits of cooling down are:

• Body temperature regulation. This is literally cooling down. That is, allowing the body to gradually return to its normal temperature.
• Heart rate recovery. Returning the heart to its resting rate.
• Metabolic clearance. Helping to remove waste products from muscles.
• Reducing DOMS. Minimiing Delayed Onset Muscle Soreness.
• Oxygenation. Providing a fresh supply of oxygenated blood to fatigued muscles.
• Reducing dizziness. Preventing venous pooling, whereby blood stays in the extremities once the heart stops beating so vigorously.
• Psychological transition. Helping the mind to calm down and transition from an excited state to a relaxed state.

One review carried out in 2018 suggests that cooling down after exercise has little impact on improving recovery. And a recent study from 2024 compared cold water immersion, active cool-down, and yogic practice, and found that the different cool-down methods are equally effective.

As is always the case when opinion is divided about the potential benefits of an activity, it's worth experimenting and seeing what works for you. Try both cooling down and not cooling down after sessions and noting how you feel later on in the day and in the following days and how well you recover. If you feel better then keep doing them; if not then you may as well save yourself some time.

One important non-physiological benefit of cooling down after group sessions is that it allows runners to socialie and share in the runner's high that is often experienced after a tough session or race. Most runners get very talkative after a good race! In contrast to warm-ups, which are usually best individualied, there is little harm in runners of all abilities cooling down together, assuming that everybody is taking it easy.

Yet another benefit is that a cool-down jog can help you add a few extra miles to your weekly total. However, since the cool-down is likely to be taking place after a hard session or race, be careful not to overdo it and impede your recovery.

Components of an Active Cool-down

There are two main components of a typical active cool-down:

1. 1. Jogging/Walking

   5–15 minutes can be spent on this according to taste. A longer cool-down has the benefit of allowing more time to gradually recover, whereas a short one allows for the runner's attention to be turned to other important aspects of recovery, such as rehydration, refuelling and rest.

   Jogging pace should be slower than usual easy run pace. Adherence to this principle is unlikley to prove a problem, especially after a tough session or race. Those who wear a heart-rate monitor will notice that their pace-to-heart-rate ratio is higher than usual following a hard session.

   Following a repetition-style session it can sometimes be nice to alternate walking and slow jogging when cooling down.

   After a longer sustained effort (such as a long run at marathon pace, or a threshold run) a gradual reduction in pace taking place over about 15 minutes can work well. For example, 5 minutes at your typical easy run pace, 5 minutes a touch more slowly, and then 5 minutes very slowly.

2. 2. Static Stretching

   See our article on stretching for advice and tips. Remember to stretch gently and that you shouldn't hold stretches for too long following a hard session or recovery could be negatively affected.

   5–10 minutes spent stretching is sufficient post-workout.

Passive Cool-downs

Passive, or non-active, cool-downs are those that don't involve much cardiovascular effort.

Ice Baths

Some runners love ice baths; others can think of nothing worse. Proponents claim that they are good for controlling post-exercise inflammation and opponents argue that allowing natural muscle adaptation is better.

Foam Rolling

Several studies show that self-myofascial release (SMR) can significantly reduce Delayed Onset Muscle Soreness (DOMS) and help improve range of motion. The idea is that it sends signal to the nervous system to relax muscle tension and increases blood flow to help remove waste products and supply nutrients.

Combining Cool-down & Recovery

Since it is important to rehydrate and refuel as soon as possible after a session, it is worthwhile combining your cool-down with the start of your recovery.

Rehydration can take place during a session and certainly before a cool-down begins. Re-fuelling with solid food may be difficult to stomach prior to the jog/walk component of the cool-down, but a sugary drink will likely be tolerable. Remember that how soon you re-fuel and rehydrate will affect how well you recover so it's worth trying to find something that you can incorporate.

The Ultimate Cool-down Routine

• 5–15 minutes: Light jog or walk (active recovery)
• 5–10 minutes: Gentle static stretching of the major muscle groups
• 3–5 minutes: Foam rolling any hot spots and tight areas
• Immediate: rehydration and a hig-carb/protein snack