1. Slow Your Pace
While many people are very conscientious about warming up before their workout, most will skip their cool down. The importance of the cool down phase during a workout cannot be overstated. Not only is your cool down time a great way to savor the accomplishment of your run, it also helps to prevent injury and enhance future workouts. After you are done with your run, it is imperative that you allow your body to return to a resting state slowly. Abruptly ending your workout can cause blood to pool in the legs, resulting in light headedness and even fainting. In addition, slowing your pace at the end of your workout can help condition your body to perform while fatigued by adding extra mileage in preparation for half marathons and marathons. Leave yourself at least five to 10 minutes at the end of each run to slow down to a jog and even a fast walk. Try to keep moving until your have stopped sweating.
2. Myofascial Release
Myofascial release (MFR) is typically done with a foam roller, stick or body rolling ball both before and after a workout. MFR helps break up tight areas of connective tissue in the body, and is a great way to keep the body moving at the end of a run. Every runner should incorporate MFR into their workout, as it is a valuable tool for decreasing muscle soreness and preventing injury.
3. Stretching
Stretching is one of the most overlooked parts of a runner's routine despite its numerous benefits. Not only does stretching feel great after a long run, it also helps to improve the ability of the muscle to contract and relax efficiently during your run, making you a stronger, faster runner. Although traditional training protocols emphasized stretching before a run, static stretching after a run will help prevent injury and decrease muscle soreness. While a total body stretching program is ideal, targeting the hips, hamstrings, quadriceps, hip flexors and calves is crucial after each workout.
4. Refuel and Rehydrate
The first 15 to 30 minutes after a run are not only a great time to stretch, but also the best time to refuel and rehydrate the body in preparation for the next workout. So often a runner's complaint about 'heavy legs' can be attributed to what he or she did not eat the day before. Depending on the length and intensity of your workout, foods such as a banana with peanut butter and honey or cereal with skim milk and fruit are well-balanced examples of good foods to consume post exercise. Rehydrating with a sports drink, such as Gatorade is necessary for prolonged workouts, but water is fine to drink after most workouts.
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