Yes, You Really Do Need to Cool Down After a Run. This Quick Routine Helps You Keep Logging Miles.
Runner's World
February 26, 2026
AI-Generated Deep Dive Summary
A proper cool-down routine is essential after a run to prevent muscle soreness and injuries while enhancing recovery. Runner's World highlights five stretches recommended by Scott Murr, an expert in running performance and Ironman triathlon finisher, to help runners maintain flexibility and avoid postworkout tightness.
1. **Kneeling Hip Flexor Stretch**: Targets the hip flexors, crucial for runners as they often tighten during runs. This stretch helps improve hip mobility and reduces muscle tension.
2. **Hamstring Stretch**: Focuses on elongating the hamstrings, which are prone to tightening during high-intensity activities like running. It enhances flexibility and prevents stiffness.
3. **Figure-4 Stretch**: Aids in stretching both the hamstrings and lower back by crossing one ankle over the opposite knee and gently pulling the thigh towards the chest. This promotes better hip mobility and muscle balance.
4. **Lower-Back Stretch**: Targets the lower back muscles, which can become tense during runs. By bringing knees into the chest
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Originally published on Runner's World on 2/26/2026