Yes, you can do exercise after running, but it's best to start with a cool-down.
Post-Run Exercise and Recovery
After a run, your body needs to transition back to a resting state gradually. Instead of stopping abruptly, a proper cool-down is essential for recovery and can involve light exercise.
The Importance of a Cool-Down
A cool-down helps your body:
- Reduces muscle stiffness and soreness
- Helps your heart rate return to normal
- Prevents blood from pooling in your legs
Types of Post-Run Exercise
The reference indicates that following your run, you should engage in low-intensity activities for around 5 to 10 minutes. Here are some options:
- Light Jogging or Walking: Continue at a reduced pace to help your muscles gradually relax.
- Easy Aerobic Exercise: Activities like leisurely cycling or swimming at low intensity are suitable.
- Stretching: Gentle stretches targeting the muscles worked during the run can improve flexibility and reduce muscle tension.
Structuring Your Post-Run Routine
| Step | Activity | Duration | Intensity |
|---|---|---|---|
| 1. Cool-Down | Light jog or walk | 5-10 minutes | Low |
| 2. Optional Exercise | Gentle aerobic or stretching | Variable | Low |
Following your cool down you can then engage in other exercises if you choose.
Example post run workout
- 5-10 minutes of light walking.
- 5 minutes of gentle static stretching for major muscle groups like quadriceps, hamstrings, and calves.
- If you choose, engage in other types of exercise like Yoga or swimming.
