You just finished a long run or a tough workout at the gym — now what? Cooling down is really important to prevent injuries and allow your body to recover. Follow these simple suggestions to help you cool down and bring your body into a state of balance.

Reduce Intensity and Pace

As your workout comes to an end, bring down the intensity and slow your pace. For example, if you’re running, take it to a brisk walk for a few minutes and then an even slower walk for a few minutes. If you’re out for a walk, take a slower pace as you finish the route. If you’re in the gym, transition from high intensity or heavy reps into a light bodyweight core exercise and stretching.

Stretch

Stretching is important. Make time for 5+ minutes at the end of your workout— preferably longer if you can. It helps to reduce soreness, improve flexibility, increase range of motion, and prevent injury. Also consider a mix of both static and dynamic stretching. Static means you’re holding a single position for a period of time, whereas a dynamic stretch is a controlled movement that takes your muscles, ligaments and joints through full range of motion for an exercise. Dynamic stretching is also great for warming up before your workout.

Hydrate!

Hydration is key post-workout… and, please remember, it’s also important during your workout. Be sure to drink water during vigorous workouts if you’re sweating a lot. Drink water in the hours leading up to your workout, throughout, and right after. Add electrolytes if you’re feeling thirsty or have had an especially sweaty workout.

Take a Cool Shower and Rest

After a workout, your body is in need of some time to rest, recover, and cool down. Take some time for you.

Foam Roll

Myofascial release and foam rolling are great practices to do post-workout. Although it can be uncomfortable, this helps boost circulation and lymphatic flow and relieve inflammation, . Be careful and kind to your body when foam rolling or using a racquetball-style ball. Start with lighter pressure and shorter times and work your way up to more intense rolling. There are lots of great videos online about how to foam roll correctly; if you’ve never done this practice before, research how to do it the correct way.

Sleep

Sleep is an underrated and sometimes disregarded step in the recovery process. You’ve put your body through a lot, and now it’s time to rest! If you’re struggling with sleep, here are some tips on how to sleep better.

In the week to follow

Did you just finish a big race, long training run, competition or other activity that really impacted your body? These are some other helpful ways to aid in your recovery: