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Cool Down Routine for Runners – By Becca Watson, Registered Physiotherapist

Stopping after a run encourages blood pooling. Adding at least a 5min walk shifting from brisk walk to easy effort allows blood to efficiently transition from the working muscles to resting flow and heart rate to gradually return to resting rate. To get even more benefits you can adjust the cool down to your workout efforts.


Following every run I complete:


  • 5 min transitioning walk
  • Dynamic stretches (10 repetitions each side)
  • Hamstrings
  • Quadriceps
  • Adductors
  • Gluteals



~2-3 hours after hard/long run I complete:

Static stretching (30sec hold x3 each side)

  • Quadriceps
  • Hamstrings
  • Gluteals
  • Soleus
  • Gastrocs
  • Foam rolling (full body; 30sec each muscle group) – if your teeth are clenched it’s too much!
  • Hamstrings
  • Gluteals
  • Thoracic Spine

I personally wait 2-3 hours after a difficult workout to allow my muscles time to recover from the high demands of the run. 

If you are looking for a cool down routine tailored to you, BOOK A PHYSIOTHERAPY ASSESSMENT HERE.

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