Running Efficiency Part #6 (Proper Cool-Down)

We have not had a chance to touch on this yet which is a mistake on my part. A good Cool-down is essential for anyone who exercises. During the course of your exercising and in this case running. Your body can develop muscular imbalances. Certain muscles will become tighter than others, some will fatigue more quickly. These and other factors can all lead to an imbalance in your muscular system or like we always say, a lack of muscular efficiency. 

We have talked at length now about how our inefficiency can lead to issues with our performance. Now imagine after using the inefficiencies for an hour long workout the problems that could arise. A good cool-down is designed to be a neutralizer to the negative impact of the workout you just did. 

The components of a cool down are very similar to that of a warm-up. Your goal is to address all the tightness and restore the performance of the muscular system. So just like in the warm-up you will need to take the upper and lower body through their 4 directions, lengthen out the hamstrings and hip flexors along with anything else that may have tightened up during the workout. Also it is a good idea to finish by reintroducing some vertical loading exercises designed to promote good posture.

Here is a basic cool-down for you to try. It only takes a few minutes but can drastically reduce soreness and improve your overall muscular efficiency.

1. Calf Stretch – 30 seconds each side (stand next to a stair or wall and place your toes up on the wall so they are higher than your ankle. Now keeping your leg straight, hold this position)

2. Feet Wide Big Arm Circles – 20x each direction (Stand with your feet out wider than your hips and contract the muscles of the glutes and thighs. Now keeping your arms straight, make as big of a circle as you can forward with both arms at the same time. Try to keep your torso still. After your 20 reps, repeat with both arms now going backwards)

3. Standing forward Hang – 30 seconds (Stand with your feet directly under your hips and your toes pointing forward. Now breathe normally as you lower your torso by bending at the waist until you are unable to go any farther without pain. You should just feel a stretch, if it is actual pain, come back up to the point where you feel a stretch)

4. Feet Wide Sequence – 30 seconds each position (stand with your feet much wider than your hips and make sure your toes are pointing forward. Now keeping your legs straight, lower your hands down to the floor in front of you. Try to keep the back as straight as you can. Now in this position, flex your thigh muscles as hard as you can and hold. After 30 seconds, bend your right knee and sit back into your right hip. Keep your left thigh flexed and hold. Switch to the other side, then finish by bending both of your knees and lowering your hips as close to the floor as you can.

5. Kneeling Hip Flexor Stretch – 30 seconds each side (From the lunge position above, lower your back knee all the way to the floor. If you are on a hard surface, stop a few inches from the ground and hold. If you are on a soft enough surface go head and place the knee all the way down to the floor and hold)

6. Squats – 10x (stand with your feet directly under your hips and make sure your feet are pointing forward. Place your hands behind your head. now slowly lower your hips towards the floor, making sure your heels stay flat on the floor. Go as low as you can without dropping your chest towards the floor.)

As always, let us know if you have any questions.