Cool down after a running: Why do you need a cool down after a hard workout or race?

cooling down after a run

Many trainers talk and write about the benefits of a Cooling down after a hard running workout or race. Yes, after an intense run, you must first slow down, and only then stop. But whether a runner needs a Cool down as a separate part of the workout, you will find out in this article.

The calcrun.net website has useful calculators for runners, one of which is the pace converter min/mile to min/km, which will help you quickly convert pace or speed into your usual measurement values.

What is a cooldown after a run?

A cool down is a slow paced run after a more intense main workout or race, allowing your body to gradually transition into a resting state. Depending on the intensity of the workout and the level of the athlete, the cool down may include jogging or walking.

The cool down is the final part of every hard running workout. The duration of the Cooling down, depending on the intensity of the workout, will vary from 10 to 20 minutes.

cool down fast after running
How to cool down fast after running

Why do you need a cool down after a hard running or race

Cooling down after running allows you to smoothly reduce the load on the cardiovascular system and the intensity of the heart. Thus, the increased heart rate and pressure during the main workout gradually return to their normal values.

During training in the blood, muscles, and organs, the concentration increases, and various metabolic products accumulate lactate, stress hormones, carbon dioxide, free radicals, etc. It takes time to remove or neutralize them. This is exactly what low-intensity running during a cool down contributes to.

When to cool down after a run

For maximum effect and benefit, a hitch is performed immediately after the completion of the main part of the workout:

how to cool down after running
why is it important to cool down after running

It is also very important to cool down after the race:

  • Marathon
  • Half Marathon
  • 10k etc.

If you plan to run a marathon with a target time and pace, we recommend using a split calculator to create a strategy for the race.

How to cool down after a run

Some of the most versatile cool-down exercises are jogging and stretching after running. Jogging helps to reduce the increased load and normalize the functioning of the heart, lungs, and other organs, as well as remove lactate residues from the muscles. Even 10 minutes of jogging with a heart rate of up to 120 beats per minute will be enough for effective recovery.

It will also be useful to perform sets of exercises during a hitch for stretching, developing flexibility, as well as strengthening joints and ligaments.

For beginners or those whose level of training is not yet cool down, it is recommended to use simple walking as cooling down after running. The duration of such a hitch is also about 10-15 minutes, with a transition from a fast pace to a gradual slowdown.

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