Thoughts on running & cooling down

When it comes to running & training I feel like I’ve come a long way over the last few years.  But, like everything there’s always room for improvement. 

Pre-injury running routine:

  • Get dressed.
  • Sync Garmin.
  • Run.
  • Pound a bottle of Gatorade while hanging out with Bam outside.  Or Pookie & Bo back in the day.  <3

I can’t see how I got injured.  <-please sense my sarcasm.

Here is what my current running routine looks like:

  • Drink a cup of Gatorade while I get ready.  I usually do this before a long run and I feel a big difference. 
  • Set my Garmin on the patio to sync while I stretch for about 10 minutes.
  • Run.
  • Come home and enjoy a glass of Nuun while I sit in the backyard and watch Bam chase squirrels.
  • Recover with Pro Compression sleeves.  I dig the sleeves because I can wear flip flops with them.  

Photo by skinnychickblog • Instagram

One thing I can improve on is the post run cool down.  I often feel dizzy and/or a little queasy after a run and I just thought it was normal.  At least for me.  That was until my 10 mile run on Saturday.  I over estimated the mileage and ended up walking .25 mile home.  I couldn’t believe how much better I felt when I got home.

So I did a little research on the benefits of cooling down after a workout and found a few interesting points.:

    • The benefits of cooling down are just as important as warm up period but bring you different benefits than the warm up routine.
    • The main purpose of cooling down is to bring your breathing, body temperature and heart rate back to normal slowly.
    • During the cool down routine you are allowing the blood to properly redistribute itself to the heart.
    • This redistribution helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout.
    • If you stop your aerobic exercise abruptly and do not cool down, the blood can pool up around your muscles in the legs.
    • This can cause insufficient blood flow and oxygen to the brain giving you a light headed and dizzy sensation.  Dizziness, nausea and feeling worn out are common symptoms of an improper or no cool down period.


Cool down tips from SCB :

  • At the end of a run, slow your pace a little every minute.  Then walk it out.
  • Stretch
  • Ice sore muscles
  • Foam roll
  • Hydrate with an electrolyte
  • Drink coffee

In other news:

T-minus 3 days until we head to Pismo Beach for 8 days!!  I’ll be running the half marathon on Sunday and then we’ll be spending the rest of the time being lazy, coffee sipping, exploring, beach bums.  I’m pretty sure I was born to live a the beach.

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What is your running routine?

How do you cool down after a run or workout?

What are you looking forward to this summer?


0 Comments on “Thoughts on running & cooling down

  1. I tend to do a little bit of stretching to and a walk to warm up if I am just starting out in the morning. I cool down the last block to my house, so for several minutes. then foam roll, stretch, and ice whatever was feeling cranky.

    totally looking forward to beach time and hopefully running along the coast in some race or 2 🙂

  2. I got some of the Pro Compression low trainers for the discount, and I’m super pumped about it! I also love the sleeves because I can wear them under pants and no one will even know. I have two pairs of the sleeves and three pairs of the socks. I might be addicted. I want them to make a PC thigh high sock!

    I always walk for 5 minutes before and 5 minutes after my run – I’ve found that it really helps my soreness – I need to get better about stretching before – I only stretch after now. I do need to get a foam roller though.

    Good luck on your half marathon!!! I would be an awesome beach bum – too bad I live in the Midwest, far from the ocean.

  3. I always do at least 5 minutes (but usually more) each of warm up and cool down. Once home I usually do a few yoga poses/stretches for about 15 minutes.

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