Cooling down is just as important as warming up when it comes to getting the best from your body. Spend time cooling down sufficiently at the end of a run and you’ll reap the benefits in terms of injury prevention and optimising your performance for your next run.
Slow jog or walk
Walking or jogging gently for a couple of minutes will allow the body to slowly return your heart rate and blood flow to normal.
A favourite amongst our Montane athletes, who preferred foam rolling to specific stretches, rolling can help flush toxins out of tired muscles.
Get those legs in a stream, bath, paddling pool, whatever. "If a hose pipe is good enough for a race horse," says Jayson, "it’s good enough for me!"
If you are doing specific stretches, it’s best to do them soon after you’ve finished your run while your muscles are still warm and haven’t stiffened up.
PAIN? NO GAIN!
When doing specific stretches you need to feel the pull or slight discomfort on the muscle but definitely not any pain. Any ‘ouches!’ and it’s time to visit the physio.