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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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Shathiso says
I always feel I have no time to warm up or cool down but I know this is really not a good habit! So thanks for this great reminder as well as your ideas. It just has to be a few minutes so I don’t know why I tell myself it takes too much time! LOL!
kookyrunner says
I was notorious for always skipping the cool down after a run but my body is now telling me that’s a non-negotiable, lol/
Catrina says
I love doing dynamic drills before a run – booty kicks and high knees and side steps. It gets the blood flowing and the heart rate up.
I like to walk after a run as well. So relaxing!
kookyrunner says
Those dynamic drills can feel so good, especially for those early morning runs. Great way to wake up the body after a night of sleep.
Kimberly Hatting says
I don’t usually do a very long or structured warm-up, but I always make an effort to spend a few minutes doing some dynamic moves (squats, but kicks, high knees, etc.). Last year, I got in the routine of doing 10 flights of stairs before most of my runs, and that habit has stuck (stair-climbing utilizes almost every lower-body muscle group , and it gets the heart pumping!). I usually do a little walking or a Peloton stretch as my cool-down , so (again) we’re #KimTwinning 🙂
kookyrunner says
I feel like the classes kind of force me into doing a warm up and cool down, but I don’t use them all the time, especially if I am pressed for time.
Debbie @ Deb Runs says
Great topic and tips, Kim! I am so bad about doing a proper warmup prior to my runs and bike rides – I just head out the door and get going. I’m good about stretching and rolling after a run, but not after riding. I need to get better at both warmup and cooldowns. Thanks for the reminder!
kookyrunner says
I used to skip both the warm up and cool down but lately my body has been telling me that’s no longer an option, lol.
Deborah Brooks says
Similar to you, warming up and cooling down has become an essential part of my run workouts. I am religious about doing a 5-minute Peloton run warm up class before heading out. I then walk about a mile post run and then do at least 1 stretch class per day. This has made a huge difference for me!
kookyrunner says
I want to start incorporating more stretch classes into my daily routine so thanks for that reminder!
Chocolaterunsjudy says
I agree on the importance of this!
I actually do like a short Peloton cycle class before a run if I’m running from home. I combine that with dynamic stretching. If I’m running a place I need to drive to, then I’ll use the stick & my dynamic stretching. I should walk before I run — I do sometimes, but not often enough!
For a cool down it’s almost always a walk & more stretching. Most of the time. 🙂
kookyrunner says
Using a short cycle class is a great warm up! I feel like it gets the blood flow going to my legs which is definitely helpful.
Nothing beats a cool down walk!
Darlene S. Cardillo says
Neither since I’m always in a time crunch with work.
Sometimes after a long run I do stretch a bit.
I know I should. But I’m happy to get the run down.
kookyrunner says
I’m usually pressed for time too, especially in the morning, but my body feels so much better when I do a warm up and cool down.
Jenny says
I do a lot of muscle activation before I run- banded side steps, squats, lunges, etc. I”m not great about doing a cool down, and a lot of times that’s because I’m going straight into a strength class after the run. I know I could be better about stretching, but I try to do yoga throughout the week (even if it’s not right after a run.). Great topic!
kookyrunner says
I like side steps as part of a pre-run warm up!
Cari says
Same on a cool down walk. I either run to my corner or 7/11 depending on whether I need cofffee and the rest of the way is a nice walk. Plus of course my stairs.
I always feel guilty on the Pelo runs when they talk about how we should have taken a warm up. One day I’ll find a wifi place to start a class after Ive warmed up. Maybe
kookyrunner says
Love that you can use the cool down walk to get coffee – that’s definitely a nice way to end a run.
Denise says
Occasionally I will do some dynamic stretches before a run but not too often. I don’t do a cool down per se but I don’t just stop either. Usually after a run I’m walking around, doing chores, feeding the dogs, making breakfast, etc,
I know I should stretch after a run but I rarely do.
kookyrunner says
Walking after a run is typically how I cool down as well.
Zenaida Arroyo says
I only do a cool down walk after my run. But it is only for about 1 minute. Afterwards, I like to sit down on the steps for a few minutes to check my stats and cooldown. If I don’t, then after my shower I am still sweating a lot. I guess a 5 minute stretch before won’t kill me. 🙂
kookyrunner says
Walking after a run is the best way to cool down in my opinion. Sometimes if I’m pressed for time i will include some stretches in my walk lol.