How to cool down after a 10k

You’ve just run your 10k race. You’re buzzing with excitement and a great sense of achievement. Now it’s time to either go home and put your feet up, or dash off and celebrate. But not so fast! If you want to avoid walking round with tight, aching legs for the rest of the day – or even longer – you need to cool down first. Here’s how to do it the right way.

Stretch it out

After a three to five minute jog to cool down, stretch thoroughly.  Stretching your hamstrings, calves, quads and glutes will flush out the lactic acid created in your muscles during the run. Hold each stretch for at least 30 seconds to let the lactic acid flush out into your bloodstream and out of your body.

Soak it up

Take a hot bath, or relax in a hot tub. Soaking your legs in warm water means your muscles will relax back into their normal shape. A shower doesn’t work as well, but it’s still good for your legs if a bath is out of the question.

Eat your greens…and your proteins

After blasting through a race or workout, one of the two meals that follow should be a solid protein meal to help your muscles rebuild themselves. It’s also a good idea to throw in a hearty green salad with fresh vegetables to replenish your body with plenty of vitamins and minerals.

Stay hydrated

Whether you’re an experienced runner or a complete beginner, you should be drinking water all day long. Eight to ten glasses of water spread throughout the day will replace any fluid lost to exercise. Don’t down the water all at once though! Keep an even intake going. Then, when you hit the finish line, take the free drinks on offer to give your recovery a boost.