Exercises after running are often used to successfully cool your body down and prevent you from pulling muscles or straining ligaments. While cool-down exercises after running are often reduced to simple jogging and stretching exercises, some cool-down exercises focus on building muscle in your arms, legs and abdomen.
Bicycle Crunch
This abdominal exercise is designed to tone and strengthen your upper and lower abdominal muscles. After your run, lie down on the floor with your legs fully extended. Place both of your hands behind your neck and bend at the elbows to provide proper support for your upper back and neck muscles. Tighten your core muscles and bring your left knee up to your chest. As you bring your knee up, use your abdominal muscles to lift your head off the ground and lift your right elbow to your left knee. Repeat with your other knee and elbow.
Walking Cool-Down Exercise
This walking exercise is designed to reduce your risk of injury as well as bring your heart rate to a safe level after running. After you finish your run, walk at a constant pace for 10 to 15 minutes. The Stretching Handbook recommends performing deep-breathing exercises during your walk to help bring additional oxygen into your body. If you are looking to build strength during your cool-down walk, you can wear ankle and wrist weights to help build additional muscle.
Quadricep Stretch Exercise
This quadricep exercise will loosen your quadricep muscles and prevent you from pulling them. Find an exercise bench and place your right hand on the bench for balance and support. With your back straight, take your left hand and grab your left ankle, pulling your leg back until your foot is touching your buttocks. Hold this stretch for a count of 10 seconds before releasing. Repeat with the other leg to complete this exercise.
Leg Extension Exercise
This exercise will strengthen your quadriceps as well as your ankles. Start by sitting down in a knee extension exerciser with your back straight. Place your ankles under the weight pads and lift your feet up until your legs are fully extended out in front of you. Hold this for several seconds before slowly returning to your original static position. As you improve, increase the amount of weight you put on the machine to further strengthen your quadriceps.
