The Complete Guide on What to Do After a Run

Are you trying to figure out what to do after a run? If yes, you should check out our detailed guide by clicking right here.

Have you been crushing your running goals?

Whether it’s 5K, 10K, or you’re preparing to run a marathon, knowing what to do after a run is critical. Not only will this help your body to recover properly, but it’s also going to improve your running and reduce muscle soreness.

So, what should you be doing after your run is complete?

Read on to learn six actions that every runner should consider once their run is complete. In committing to such a post-run routine, you’ll inevitably start to crush your running goals even further!

Cool Down 

Of course, the first thing you’re going to want to do after a run is to commit to the “cool down” process.

Despite the importance of doing so, this is something that many runners ultimately fail to do. This is because the exhilaration of the run often comes to an end as the runner slows their pace. Regardless, committing to the cooldown is an incredibly important piece of the running puzzle.

Once you finish your run, bring yourself to jogging or walking pace, which will transition your body back to a resting state. With this, your blood pressure is going to drop, and your heart rate will slowly decrease.

Following this jog, you can transition to a series of light bodyweight exercises—anything from jumping jacks to lunges. These exercises will help to strengthen your muscles and reduce soreness.


Next, it’s time to bid farewell to run your run and begin your stretch routine.

Generally speaking, each and every runner needs to establish an after running stretch. However, this is even more important for those runners that are prone to sore muscles, shin splints, or general injury.

To begin your stretch, transition your body slowly into your initial stretch position. From here, hold your stretch for thirty seconds. Once this time has elapsed, you can transition into your next stretch. All in all, even stretching for five minutes can help to prevent severe injury and minimize post-run tightness.

You can also invest in running recovery merchandise to help speed up your recovery process. This could be anything from a medicated muscle ointment to recovery sandals.


Now that you’re home, it’s officially time to hydrate!

Of course, we all know the importance of drinking eight 8-ounce glasses of water each day. But, if you’re committing to an active lifestyle, your body will naturally require even higher water intake.

Remember, your body experienced high levels of sweat during and after your run. With this, it’s essential to reintroduce liquids into your system. If your urine is dark in color, take this as a sign to consume even more water.

While it might be tempting to reward yourself with a cold beer, it’s always best to opt for water or a sporting drink that contains plenty of electrolytes. If you’re a big fan of the latter, always be sure to read the label. While these drinks are advertised as healthy, some will contain just as much sugar as a can of soda.

Refuel Your Body 

From here, it’s time to treat yourself to some food and refuel!

After all, your body exerted a ton of energy throughout your run and should be replenished. In consuming after your workout, you’re providing your body with the energy that it needs while also reducing your chances of developing sore muscles.

With this, nutritionists recommend sticking to carbohydrates and food items that are high in protein. Remember, this doesn’t mean that you have to commit to an entire meal. Instead, small yet hearty snacks such as yogurt or cottage cheese will do the trick just fine.

Rest Your Feet 

After a long run, it’s essential to resist the urge to challenge your body even further.

The truth is, your body is going to require a serious period of rest after such an activity. This is especially the case if you find yourself running on hard surfaces such as road running or you suffer from any type of muscle pain.

To do so, don’t hesitate to kick your feet up and relax. You might also find it helpful to take a cold bath or place cold packs on your sore muscles. A cold bath is going to provide your body with the opportunity that it needs to relax and redevelop.

You’re also going to want to align yourself for a great sleep after running. As a general rule, the sleep foundation recommends for adults to sleep between 7 and 9 hours each night. Sleeping is undoubtedly the best way for your body to recover and rebuild after any form of vigorous activity.

Track Your Progress 

Last but not least, don’t forget to track your running progress!

Tracking is one of the most effective ways to monitor your progress and challenge yourself in the future. With this, you can track your distance, calculate your steps per minute, and observe your heart rate. Most trackers will also store your data so that you can monitor your progress over time and share it with friends.

The good news?

Tracking your running progress has never been easier or more affordable. With the scope of workout based technology available today, there are plenty of tracking options to choose from. This could be anything from a smartwatch to a simple app on your phone.

Get Serious About What to Do After a Run 

If you’re serious about your running routine, it’s time to get equally serious about your after running routine.

For many runners today, understanding what to do after a run doesn’t always come naturally. So many fitness enthusiasts focus their attention on the activity itself but fail to focus on the recovery.

In following the guide above, you can ensure that you’re perfecting both you’re running routine and your recovery routine!

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The Complete Guide on What to Do After a Run

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