What is the best thing to do after running?

Running is one of the best workouts that people can do. It helps in improving cardiovascular endurance and overall fitness levels. When you go for a run, your body is put through its paces, and it’s important to look after yourself properly afterward. Here are some of the best things to do after a run.

1. Cool down properly

Cooling down after a run is essential as it allows your heart rate and breathing to return to their normal rates gradually. Cooling down typically involves slowing down your pace and walking for five to ten minutes. You can also try stretching after your cooldown to stretch your muscles.

2. Hydrate

One of the most important things to do after a run is to hydrate. When you run, you sweat, and this means that you lose fluids. It’s important to replace those fluids by drinking plenty of water after your run.

3. Refuel

After running, your body needs to replenish its energy stores. Refueling with a combination of carbohydrates and protein is essential. A good source of carbohydrates is fruits and whole grains, while protein can be obtained from beans, lentils, and lean meat.

4. Massage

A massage after running can help reduce muscle soreness and prevent injury. A massage can be a great way to relax your muscles and promote healing. You can use a foam roller or a massage ball to massage your muscles, or you can get a professional massage.

5. Rest and recover

Rest and recovery are critical after a run. It’s important to listen to your body and give it the rest that it needs. Getting enough sleep is also important. If you’re experiencing pain or discomfort, it’s essential to take a break from running and rest until you feel better.

6. Set goals

Setting new goals is essential after running. It can be helpful to set both short-term and long-term goals, such as running a specific distance, running a race, or improving your pace. Setting goals can be a great way to stay motivated and stay on track.

7. Cross-train

Cross-training is a great way to stay in shape and improve your overall fitness levels without putting too much strain on your body. You can try cycling, swimming, or yoga to mix things up and keep things interesting.


Running is an excellent way to stay fit, but it’s also essential to take care of yourself afterward. Cooling down, hydrating, and refueling are all important steps to take after a run. Rest and recovery, massage, setting goals, and cross-training can all help you stay motivated and stay in shape. By following these tips, you can get the most out of your running workouts and stay healthy and fit for years to come.

Activity Calories Burned per Hour
Running (8 mph) 1,074
Cycling (14–15.9 mph) 720
Swimming (vigorous) 715
Yoga (power) 554

*Calories burned may vary based on weight and intensity of the activity.