Before you don these, get your cool down in.
For the 12 years that we’ve been parents, Mr. Zippy and I have always alternated who gets what early morning for workouts. It’s a system that has served us well and when it’s my day, my only requirement is that I am back home by 8:00 to allow him to get out the door to work.
Tuesday I badly miscalculated how long my workout was going to take. Suffice it to say that it involved six hill repeats plus a tempo effort, and the hill repeats had to be 90 seconds each. When you add in the slow recovery jog between each, the workout gets lengthy, longer than I expected. So as I was doing my tempo after the hills, I started flipping screens back and forth on my watch to do time checks. I knew I wasn’t going to get both the tempo and the cool down in by 8 a.m., but I did manage to finish off the tempo miles in time.
My cool down was supposed to be two miles on this run. So here I was, flying into the house right off my tempo so that I could relieve Mr. Zippy. I then had about 15 minutes to get my daughter all situated and out the door to school. By the time I walked out with her, I was in no mood to add on two more miles of cool down to that run. But I did, and here’s why:
Cool downs are important. As much time as we spend wearing compression socks, icing, stretching, etc. in order to speed recovery, our first step should always be a cool down. I knew skipping mine yesterday would lead to stiffer legs today. When you stop cold after a hard effort, your legs pool with blood, lactic acid accumulates, and the process of developing sluggish legs gets under way. Run an easy mile or two and your body has a chance to ease back into a slower heart rate and start moving the junk out of the legs.
So I sucked it up and headed back out for my cool down miles yesterday, chilled and already starting to become a bit stiff. But I made the right move and come Friday when I have to run MP miles, and Saturday when I am running 22 with an insane amount of progression miles, I’ll be primed for having done them. Now do I recommend doing it with a 15-minute break in there? Nooo, but you’ve gotta do what you’ve gotta do!
Do you always get a cool down in or do you skip it when time is short?
I’m SO glad you wrote about this! I’m always tempted to skip the cool down… even though it feels great after speed work. I’ve actually started enjoying super easy recovery runs the day after hard runs, too
GreenGirlRunning recently posted..Eh… Not So Bad
I’ve actually just started doing this. But my cool down involves harnessing the beasts and taking them for a three k walk. I figure if I have to do a little more I might as well multi-task.
Char recently posted..Amazing Real-Life Stories
I don’t always do a cool down, but then some of my runs are at cool down speed!
Jamoosh recently posted..Will Row For Beer
I am usually pretty bad about it, it seem slide something is always pressing. I am making an effort to be better this year though.
I confess it is the first thing I skip!
Gracie (Complicated Day) recently posted..Why I stopped going to the chiropractor
thank you! i needed this reminder as i skipped my cool down yesterday and can feel a HUGE difference today. Slap my hand!
lindsay recently posted..Recovery Carnival: A Cotter Concoction
Love the socks … my favorites
I wonder if I get my cool downs without trying. I often end up with my speed in the middle of the run and my last mile or so a wind down as it is. I haven’t thought of purposely aiming for the cool down, just that I feel my most speedy in the middle. Good idea!
Christina recently posted..Marathon training week 7 and a new kitty!
Good advice. Sometimes when I am running a tempo run and I am at a good pace, I just maintain that til I get home. I am gradually learning the importance of mixing up my paces.
Amy @ Writing While Running recently posted..The Piriformis Muscle (Or Nagging Sore Butt)
I am a big believer in cool downs, I dont like being sore the next day
Scott recently posted..Weekly Ramblings
Great points – it’s always easy for people to neglect the extra stuff (strength, cool down, etc) in lieu of the “work”. One other option for those that might have some flexibility is to go for a short easy2-4 mi run in the afternoon (6+ hrs later). I try to do this following my hard days (even if I cool down) because I always enter the next real run primed to do work. Doubles aren’t for everyone but this is one way to add them without adding too many new miles.
UGH!!! No :/ I am so so so bad at this. I feel like I always miscalculate my time and have to RUSH home (or off treadmill) to relieve my husband so he can go to work. Both boys are up, Ryan needs to be nursed, and AJ is looking for breakfast so I almost never (99% of the time) have the chance to do the cooldown then. I often end with my fastest mile and then that’s it. Not smart, I know. I am so careful about every other aspect of running – EXCEPT cooldowns.
Michele @ Nycrunningmama recently posted..Milestones
I don’t actually think I run fast enough or hard enough on most days to need a cool down. But I do walk for a few minutes at the end of whatever I am doing.
The Kidless Kronicles
Nicole@TheKidlessKronicles recently posted..Book Club: World War Z
Great post…I’m pretty bad with the cool down… Have a great 22 mile run!
Robin recently posted..Tired Runner
Ha, my cool down is usually getting my son ready for school and feeding all the animals. I’m back latest 06:15 from my run and then I am just in time to see my wife out the door. I then have to rush to get my son to school in time. So, no, I never do a cool down… Luckily my running pace is so slow I don’t need it.
Johann recently posted..Training Update
Excellent post! I think this is a step I often dismiss as well. I don’t take the time to cool down my muscles and stretch – then wonder why my legs are tight! I may put on my compression socks, but I obviously need to focus more on cooling down. Thanks for the reminder!
Megan recently posted..Staying True to Yourself
I usually always cool down even if I don’t have a lot of time and even if I don’t want to. I think that cool downs are a necessary part of training. I have had to take a “break” like yourself and then do my cool down before. Not ideal, but you do what you gotta do!
Tasha @ Healthy Diva recently posted..Ragnar Las Vegas!!!!!
Cooldowns are a big weakness for me, especially after CrossFit, the main reason, I’m sure, that I’m sore for days after.
Kovas – Midwest Multisport Life recently posted..Midweek Motivation: Stairs to Success
Ughhhhhhhhhhhhhh I should be better about this! I tend to cool down after crossfit by foam rolling and/or stretching, but I’m pretty bad about it after running. I rarely do anything other than run straight to my door and go inside!
Heather@Just a Colorado Gal recently posted..Running off my Dessert(s)
I try to get my cool-down miles. Yesterday was a big fail on that – I finished my run and pretty much just quit cold – not cool!!!!
Kim recently posted..150th Day = 150 Minutes of Running!!!
I don’t have kids but I have two dogs who dictate my runs. Since I take the younger dog last, who doesn’t know what “slow” or “easy” means, most of my runs, no matter what I”ve done are typically fast finish. I go back and forth whether this is good or bad since running my last 1 to 3 miles with Zoey might be fast, she pulls and that allows decreased resistance but quicker leg turnover. Your thoughts? Helping or hindering my running?
Joanne recently posted..CNYEats A Taste of Utica Homemade Spumoni
So very true!! I find that doing any kind of cool down after running and even working out (cross training) helps with being stiff/sore TREMENDOUSLY. Plus, it helps stave away injuries
beka @ rebecca roams recently posted..Rock N’ Roll St. Pete Expo+Race Recap
i cut my cool down short on sunday after a long (to me) steady run. it took maybe two days for them to shake out the heavy feeling, but i just didn’t have it in me to get that last 1.5 mile in. it was cold, pouring rain, and windy where i just wanted to be inside drinking a hot cup of coffee. hate doing that, and i always relearn my lesson why it’s a bad idea.
Britt @ Chicago Runner Girl recently posted..all those other runs…
Thanks for the reminder. I definitely needed it as I know I haven’t been given myself a long enough cool down. My legs were like lead this morning after Monday’s 10 km.
Leslie recently posted..Monday’s Mantra
Such an important tip . I often forget/skip my cool down when I am in a rush. But it does make such a difference!
Krysten Siba Bishop (@darwinianfail) recently posted..#WIAW 5 Happy Heart Diet Tips
If there were a prison camp for cool down offenders, surely I would be there. I need to allow myself more time. But on the other hand, I am HUGE on warming up. 10-15 minutes of warm up time. It always make my workouts that much bettah.
Yum Yucky recently posted..Tea Slurpin’ Gone Wild (action photos)
Wise words, Miss Z! Sunday’s run was an interesting combo of 12 slow miles followed by 4 5K pace miles in 3 relay legs. I was toast after that, but joined a couple of team-mates for an easy 1.5 mile cool down. I’m so glad I did that! Glad you got out for your cool-down, too!
Alison @ racingtales recently posted..Klean Athlete, Banned Substances in Sport, and Me
I’m a firm believer in a cool down. I feel so much better when I get slow movement in post run. I make sure I do it before I show my face at home otherwise it’s not going to happen with 2 toddlers. Great advice!
Angela @ Happy Fit Mama recently posted..Keeping it Klean with Klean Athlete
Such a smart lady – cooldowns (and warmups) are often overlooked. I *almost* always include mine, but I also admit to the occasional misses – and I pay for it!
Heather @ Better With Veggies recently posted..Ralston Creek Half Marathon + Training Update
This is great advice. I am a big big believer that doing the “little things” is very important in staying healthy and progressing as a runner, and the cool down is very important. Great post!
Erin recently posted..What’s next?
You make a really good point. I generally walk for a few minutes after my workouts to get my heart rate back down, but doing more of a cool down would probably be good for me. I’ve been really concentrating lately on getting in a good warm up, maybe I should concentrate on getting in a better cool down, too.
Beth @ Running with the Sunrise recently posted..Valentine’s Presents
oh man. I’m so jealous of this. I rarely get to the cool down. I feel like I am done by the time the run is over that cooling down isn’t necessary. I’ll do better…I promise.
Katie @momslrb recently posted..Traditions that Transcend
Did you write this for me?? I can’t tell you the number of times I’m running late (also try to get back by 8am) and skimp on the cool down. I definitely needed this reminder. And I’m so impressed you still finished those last two!
Laura @ Mommy Run Fast recently posted..Valentine’s Day Treats Round Up
Man, what a great reminder. I’ve been trying to run before work, but the last two times, I’ve had to cut things short because of time, and skipped my cool down… No more!
Heather recently posted..Patience is like bread I say, I ran out of that yesterday
In spinning, there’s always a cool down. When running, I cooled down but I’m sure not long enough!
Kierston recently posted..The Competition Eats Resume…
Thanks for the reminder. I’m not always the best about this. I usually find my dog eagerly awaiting me when I get home from a run though and he is always ready for the cool down, so most of the time it works out.
Michael recently posted..StrideBox Review & GIVEAWAY
Unfortunately I am a skipper. I try to get my cool down but if I need to be some where, I skip out. I gotta get better at this!
Taylor @ LiftingRevolution recently posted..Weak Wrists Stopping You From Push-ups? How To Strengthen Your Wrists
This is the story of my life! I race home like a wild woman and the Caveman is literally sitting in his car in the driveway waiting to go to work. Guilty as charged on skipping cooldown miles.
Marcia recently posted..Weigh-In and a Winner
Warm up and cool down miles always seem like such a burden but they’re so important. No matter how much I don’t want to do them I always make sure I do…now I just need to add that mentality to stretching
Amanda recently posted..Running and Alcohol
I’ve cut my workout short for the same reason and paid for it! You’re right on! Cool down is so very important!
LisaM@RunWiki recently posted..An Old Marine and the Trail Run
I do .25 mi of walking after every run, but I do a mile cool down on most of my speed based workouts, especially track ones. It feels good.
Karen recently posted..Mile Repeats
i do usually try to get in some sort of cool down and now I’m getting better at warming up too. I’m learning quickly that skipping on either isn’t great for me.
Jen recently posted..Swim, Bike, Run, Sweat: My week of tri-ing new things
Definitely good advice. I occasionally shorten my cool down or skip it all day together. It hasn’t been much of a problem the past year, though, as I haven’t done as many intense workouts and run more easy miles in general — though I’m trying to change that these past couple of months.
Raquelita recently posted..A Love List
Such a great post! I think we often forget about how important it is to cool down and we just focus on the meat of our workout. I find that on my lunch runs that if I don’t have a proper cool down I actually feel a lot more tired/less alert in the afternoon at work!
Leana recently posted..Crave Chick Chaser 5 Miler
I think cooling down is a great idea, but I don’t always do it! However, most of the time I have kind of a forced cool down, as my house is 1.5 miles from the lake that I use to do speed and tempo work. So I run to the lake, do my hard work out, then run home. If I didn’t have that, I probably wouldn’t take the time to do it.
Travel Spot recently posted..Currently: February
Great stuff. Way to go!!!
It’s not always easy but when you do it right the reward is always worth it – that feeling. It can’t be said enough: cool down is mega-important. It makes the difference.