5 Your 12-Week Base-Building Plan

After a run, your heart rate We may earn commission from links on this page, but we only recommend products we back breathing faster. Your muscles and the rest of your body are on alert, too. It is in your best interest to take a few minutes to bring your body back to a balanced state because taking this time will help loosen up muscles that might be tight from clocking all those miles day after day. If you stretch and cool down postrun while your key running muscles are still warm,your body and mind will be better prepared for your next run.

The two of us—both longtime runners flexibility, and of course, stretching Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, frequently hear from runners who want to get faster and enjoy the sport for life, as well as, unfortunately, from those who’ve given up on running entirely. Mostly, they stopped because injuries have made it too frustrating or too painful to continue.

To that end, we spend a lot of time discussing what we can do now to increase the likelihood that we’ll log miles well into old age. We want to be able to keep doing what we love to do—and that’s probably a goal of yours, too.

Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our book Scott Murr, co-author of. Updated: Mar 05, 2025 10:21 AM EST cardiorespiratory endurance, muscular strength and endurance, Scott Murr, co-author of.

Health & Injuries faster. Here are five cool down stretches we recommend you add to your regular routine.

How to do this workout: Perform the stretches immediately following a run or workout. Hold each stretch for 30 seconds on each side. Repeat as many rounds as needed. An exercise mat is optional, but will make each move more comfortable. Jess Movold, run coach and certified trainer, demonstrates each move.