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It’s so important to both warm up before a run and cool down after a run. For the past few months, I’ve been making a better effort to do both a proper warm up and cool down, especially for longer runs or Saturday60 bootcamps. Although I am not currently training for a race, I want to make sure I am doing everything possible to keep my joints and muscles happy. Here are a few ways I warm up and cool down before/after a run.
Warming Up: Treadmill Runs
I normally take a 5 minute pre-run stretch class on the Peloton app before class. I like these classes because the instructor always talks through each stretch and why it’s important. This is super helpful information to me because it helps me select the type of stretches I do before starting an outdoor run. If I don’t do a stretch, I will do a 5 or 10 minute warm up walk or run.
Warming Up: Outdoor Runs
No matter the temperature, I always walk briskly before starting a run. This normally last a few minutes and when I finish walking, I do a few stretches. This works well for me because it’s a short warm up and my body feels ready to go.
Warming Up: OrangeTheory Fitness
There isn’t a designated stretching time before class, so I do what I can in the lobby right before class starts. I normally start on the rower/floor which gives my body more time to warm up before hitting the treadmill. Once I’m on the treadmill, I power walk for a minute before getting into my run. Because these classes normally start very quickly, this is the best way for me to ensure that my body doesn’t go into shock by starting off with sprints right away, lol.
Cooling Down: Walk it Out
The easiest way for me to cool down after a run is to walk for a few minutes. I would say I normally walk anywhere between a quarter of a mile to a half mile (depending on the amount of miles I run). It’s never good to just come to a complete stop right after a run because it doesn’t give your body enough time to adjust. For me the cool down walk is amazing because it also gives me a chance to check my stats (I normally don’t look at my pace until after the run).
Cooling Down: Peloton Cool Down Stretch
If I’m near my phone after a run, I often like to log onto my Peloton app and select one of the 5 minute cool down stretches. These are quick guided stretches that always makes me feel 10x better after I do them. One of the best things you can do for your body is a pre and post workout stretch.
Cooling Down: Jog
Sometimes if I know I’m near the end of a run, but a little far from my car or house, I’ll do a cool down jog. I’ll run slower than my base pace, but won’t walk (since that will take me too long to get to my destination, lol).
Tell Me: How do you warm up before a run and cool down after a run?
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