6 Things To Do After A Run
Cool Down and Stretch
Most runners will have a warm up routine before they head out on the road, but not as many follow through at the end of a run with a cool down. Just like doing a warm up prepares your body for the following workout or run, a cool down routine after a run eases you body and muscles back into a restful state. This will return your heart rate and blood pressure to a normal level. A cool down with a few minutes of walking and a few minutes of stretching can reduce the stress on your muscles, decrease the number of aches that develop and improve your recovery.
Clean Up
You have finished a long run, you have cooled down, stretched and are in the house, and now it is tempting to grab a fast snack and plop down for a few minutes. First do a quick cleanup and both you and your equipment will thank you. Damp sweaty clothing is a perfect place for bacteria and staying in damp clothing can give you an after-workout chill. Place your shoes somewhere they can breathe and dry out, and then even if you are not going to shower change into something clean and dry. This will keep your muscles warm and looser, and you will just feel better.
6 Things To Do After A Run
Cool Down and Stretch
Most runners will have a warm up routine before they head out on the road, but not as many follow through at the end of a run with a cool down. Just like doing a warm up prepares your body for the following workout or run, a cool down routine after a run eases you body and muscles back into a restful state. This will return your heart rate and blood pressure to a normal level and will. A cool down with a few minutes of walking and a few minutes of stretching can reduce the stress on your muscles, decrease the number of aches that develop and improve your recovery.
Clean Up
You have finished a long run, you have cooled down, stretch and are in the house, and now it is tempting to grab a fast snack and plop down for a few minutes. 
First do a quick cleanup and both you and your equipment will thank you. Damp sweaty clothing is a perfect place for bacteria and staying in damp clothing can give you an after-workout chill. Place your shoes somewhere they can breathe and dry out, and then even if you are not going to shower change into something clean and dry. This will keep your muscles warm and looser, and you will just feel better.
Hydrate
After a run it is important to hydrate your body and replenish the fluids you have lost. Making sure that you replace what you have lost through sweat and exertion will help your post run recovery. It can also help prevent you feeling weak or tired or even nauseous. Replacing the electrolytes that have been lost in your sweat is also important. This can be done by incorporating a sports drink into your after run routine.
Eat
Just as it is important to replenish the fluids you have lost it is important to eat and refuel. It is also important to make sure that your post run snack is something nutritious and beneficial. If you are going to have a reward of something sweet save it for later. Make sure that you are replacing some of the carbs that were burned during your run. Eating something high in protein is also good as this will benefit your muscles and help them recover.
Hydrate
After a run it is important to hydrate your body and replenish the fluids you have lost. Making sure that you replace what you have lost 
through sweat and exertion will help your post run recovery. It can also help prevent you feeling weak or tired or even nauseous. Replacing the electrolytes that have been lost in your sweat is also important. This can be done by incorporating a sports drink into your after run routine.
Eat
Just as it is important to replenish the fluids you have lost it is important to eat and refuel. It is also important to make sure that your post run snack is something nutritious and beneficial. If you are going to have a reward of something sweet save it for later. Make sure that you are replacing some of the carbs that were burned during your run. Eating something high in protean is also good as this will benefit your muscles and help them recover.
Rest
The best way to recover after an intense work out or long run is for your muscles to rest. There is nothing better than sleep for allowing the body to repair itself. Many elite runners will take a nap right after they have finished a long run. This might not work for everyone but giving your muscles a chance to rest is a good idea. It is also important to make sure that you are getting a full night’s sleep after strenuous exercise so that your body can do what it does best and fully recover.
Think and Reflect
This is a good time to think about your run. Consider what is going well in your exercise regime and what needs to be adjusted. Think about some of the future plans and goals. Make sure you consider all the positives and give yourself a pat on the back for a job well done.
Rest
The best way to recover after an intense work out or long run is for your muscles to rest. There is nothing better than sleep for allowing the body to repair itself. Many elite runners will take a nap right after they have finished a long run. This might not work for everyone but giving your muscles a chance to rest is a good idea. It is also important to make sure that you are getting a full night’s sleep after strenuous exercise so that your body can do what it does best and fully recover.
Think and Reflect
This is a good time to think about your run. Consider what is going well in your exercise regime and what needs to be adjusted. Think about some of the future plans and goals. Make sure you consider all the positives and give yourself a pat on the back for a job well done.
