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The essential post-run cool-down

1. Taper jog

Slow down gradually until you’re at a walking pace, but maintain your running gait. Continue for 3 minutes or until your breathing is only slightly elevated. (If you’re on a treadmill, start at your easy jog pace and then lower the speed by 0.5 mph every 30 seconds.)

2. Calf stretch

Step foot back with straight leg and press the heel into the floor. Hold for 30 seconds, then switch sides.

3. Standing hamstring stretch

Bend left knee softly and extend right leg straight in front with heel resting on floor. Hinge forward from the hips, maintaining a flat spine. Hold for 30 seconds, then switch sides.

4. Standing quad stretch

Find balance on left leg, using a wall or solid support if necessary, bending right knee back, and pull heel to glutes, holding onto right ankle or shin. Hold for 30 seconds, then switch sides.

5. Standing anterior shoulder stretch

Standing tall on both legs, soften knees, interlock fingers low behind the torso (resting on glutes), maintain tall spine and long arms, and reach hands as far back and up as you can, careful not to move into pain. Hold for 30 seconds.