Dr Erin B


The Made to Move Blog

The Definitive Running Cooldown

You've just got back from your run and you're feeling great -- your body is pleasantly fatigued, and your endorphins are running high. But before you hit the showers, you need to cool down if you want to properly recover and prevent imbalances. Here's what to do:

1. Refuel

Within thirty minutes of finishing your run, refuel your muscles with a recovery drink. I prefer BioSteel's Advanced Recovery Formula, but chocolate milk-- which has the right ratio of glycogen to protein--is great too. 

2. Static Stretches

Whereas a dynamic stretch is great for a warm-uo, a static stretch is best for a cool-down. After a run, focus on the muscles you just used: the glutes, hamstrings, achilles, quads, calves, and hip flexors. Hold each stretch between 40 seconds and two minutes.

3. Foam Roll

Foam rolling is a great supplement to stretching. Again, focus on the areas you just worked, and aim for ten passes per body part--and don't forget your IT band!

4. Activate your Glutes and VMO

After a strenuous run, the muscles can fatigue and shut off. So before you finish and go about the rest of your day, take a moment to activate your glutes and activate your VMO.

Colin Fleming