Skip to main content

What to Do after a Run

Learn what to do after a run from competitive runners Doug Oldiges and Stephanie Coburn in this Howcast video.


A couple of things that you want to consider after your run are doing a cool down, some light stretching, and making sure you get some proper nutrition to refuel yourself.

When you do a cool down reduce your speed for about five to ten minutes whether it's a light jog or light walking. You want to do this to bring your heart rate back down to resting, and to allow the metabolic waste to, kind of, make its way through your system.

Some stretching that you can do. This is a good time to do some static stretching. So we don't necessarily recommend static stretching before your run, but after your run is a great time to do that. And what I mean by static stretching is when you hold your stretch instead of, kind of, bouncing the stretch a little bit.

Depending on how long your run was you want to consider getting some quality carbohydrates and some protein to help you refuel yourself after the workout you've just done. Some great options to do that are chocolate milk. The reason why chocolate milk is such a good option is because it has those quality carbohydrates, it has the sugar, and it has some lean protein in it. You can do soy milk. You can do almond milk, or you can do dairy. It's your preference. Another great option is fish, chicken, maybe some rice, but do make sure you refuel yourself after your run as quickly as possible. 15 minutes is ideal, but at least within about 45 minutes after your run.

And more importantly, after your run give yourself a pat on the back for getting out the door.

Popular Categories