To sustain exercise in the long term, recovery must be recognized as part of the workout. Warm-up and cool-down stretches play an important role in injury prevention, but while many people perform warm-ups before running, few do cool-down stretches after running. Especially for high-intensity exercises like running, gently relaxing a tired body is essential. So, today I'd like to introduce a cool-down yoga routine that will boost recovery with gentle movements. All you need is 20 minutes when you return home after your run!
Why Cool Down with Yoga
Post-exercise recovery is more than just rest. While Zone 2 running is low in intensity, it involves sustained aerobic activity, which puts tension on the muscles. (In my case, it feels like my thighs get particularly tense because I run with a light, bouncy feeling without overextending my knees). Yoga gently releases this tension and promotes blood circulation, aiding in faster recovery. Specifically, a routine that focuses on releasing the lower body, waist, and ankles is effective for injury prevention and fatigue recovery. I believe yoga is a better fit for finishing Zone 2 running, like meditation, than dynamic cool-downs.
Gentle 20-Minute Cool-Down Yoga Sequence
The following yoga routine consists of poses that even beginners can follow. Just unroll your mat and perform it in your running clothes! For each pose, follow along with slow breathing for about 2 minutes.
- Balasana (Child's Pose)
- Place your hips on your heels and shift your weight to your lower body.
- Once your rapid breathing returns to normal, bend your upper body forward, resting your forehead down, and release tension. (Child's Pose - Relaxation)
- Marjaryasana-Bitilasana (Cat-Cow Pose)
- On an inhale, lengthen the sides of your body, arch your back into a U-shape, slowly open your chest, expand your belly towards the floor, and look up towards the sky.
- On an exhale, tuck your tailbone, pull your navel towards your spine, and tuck your chin so you can see your navel.
- Adho Mukha Svanasana (Downward-Facing Dog)
- After running, your heels may not touch the floor, but that's okay. You shouldn't force yourself during a cool-down.
- After running, your heels may not touch the floor, but that's okay. You shouldn't force yourself during a cool-down.
- Anjaneyasana Twist (Lunge + Lunge Twist) - Perform on both right and left sides
- Ensure the knee of the bent front leg does not extend past your toes.
- Ensure the knee of the bent front leg does not extend past your toes.
- Eka Pada Rajakapotasana (Pigeon Pose) - Perform on both right and left sides
- You will particularly feel your thighs and front thighs releasing in this pose. (A sign that you are relaxing well~)
- Maintain your balance so your pelvis doesn't tilt to one side.
- Supta Matsyendrasana (Supine Spinal Twist) - Perform on both right and left sides
- Keep your shoulders from lifting off the floor.
- Keep your shoulders from lifting off the floor.
- Savasana (Corpse Pose)
- Release all tension from your body and breathe deeply. Enter a state of complete relaxation, complete rest!
This routine will help with quick recovery immediately after your run and leave your body feeling refreshed the next day. Invest just 20 minutes.
Yoga is Part of Recovery
To make exercise a 'sustainable routine,' the quality of recovery is important. Cool-down yoga goes beyond simple stretching; it becomes a 'ritual' that calms the mind and concludes the workout. In particular, yoga pairs well with exercises like Zone 2 running, which aim for 'not getting exhausted'. I believe that making yoga a habit after running will create a foundation for running for a long time without injury!
🙋♀️ Q. Can I do Zone 2 running before yoga?
The answer is YES, it's actually a good order!
Zone 2 running may not be sufficient as a warm-up for high-intensity exercises, but it can help release mental tension and warm up the body before yoga. If you're doing dynamic power yoga, you might need more warm-up. However, for stretching-focused yoga like gentle Vinyasa or Hatha, it's fine. Generally, the flow of running → yoga (cool-down) is natural and effective, in my opinion. It's also my current exercise + practice routine. Organizing your routine from highest energy consumption to lowest is also good for recovery.
We live in an era where health is an asset and wealth. Just as we talk about preparing for old age solidly and early as average life expectancy increases, the same applies to health. I hope everyone can exercise for a long time and sustainably!
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