You’ve crossed the finish line—sweaty, spent, and smiling (or maybe grimacing). Whether you’ve just set a personal best or simply accomplished the goal of finishing, it’s tempting to stop moving and collapse into celebration. But before you grab your post-race snack and snap a selfie with your medal, there’s one more important step: the cool down!
Cooling down after a race is just as important as the warmup that got you started. While it might feel like your work is done the moment you cross the line, your body needs time to transition out of high-intensity mode. A proper cool down helps gradually bring your heart rate down, keeps your blood circulating, and can prevent the lightheadedness or nausea that sometimes follows a hard effort. It’s also your body’s chance to start clearing out the byproducts of exertion, such as lactic acid, that can contribute to soreness and stiffness if you stop too suddenly.
Race day efforts tend to be more intense than your typical training run, especially in shorter races like 5Ks and 10Ks where you’re pushing yourself close to your max. That’s why a cool down after a race is especially essential. Instead of coming to a full stop, aim to walk or jog slowly for 5 to 10 minutes after you finish. This gentle movement helps your body reset and reduces the shock to your system. You might also notice that your legs feel better the next day if you take the time to cool down properly.
Cooling down is also a great mental reset. It gives you space to reflect on your race—what went well, what challenged you, and what you’re proud of. Taking a few minutes to decompress physically and mentally can help you finish the day feeling more grounded and proud of your accomplishment, instead of just wiped out.
So next time you finish a race, don’t rush straight to the snacks and selfies. Give your body the cool down it deserves. You’ve just asked a lot of it, so return the favor with a few minutes of gentle movement. Your future self will thank you. For more practical suggestions about cooling down including some stretches to include after your race, find some great tips at Runna.