Runners Cool Down Video
Runners Cool Down

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Runners Cool Down

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After a run your muscles are warm and really can benefit from stretching with this short post-run class by Jane Ellison. This is the time to increase your flexibility and ensure injury prevention. This series moves fluidly through the whole body and specifically targets running muscles: calves, quads, hamstrings, hips, hip flexors, feet and ankles. This class grounds and centers after a run or sports, while stretching and lengthening leg muscles to help prevent running injuries.

Also watch Jane's Get Ready to Run Class for a pre run warm up. 

Featuring Music by Zamir Dhanji.


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JustineK, posted on October 11, 2015

My husband and I are avid bushwalkers and I woke up this morning feeling very tight after a long hike yesterday. This stretched everything out perfectly. Such a variety! More of these please :)

janeellison, posted on October 13, 2015

Hi Justinek, glad this works for you! Maybe try the warmup some time too, see if it helps prevent getting so tight.

janeellison, posted on March 23, 2015

@Adnamaknits, you're welcome! May be good to do the runners warm-up before your run too, though I know there's only so much time for a run.

adnamaknits, posted on March 22, 2015

Thank you so much for this short sequence of stretches. I recently began running again, from a 2 year hiatus from it, and was super sore after the first couple of runs and was just not stretching enough. I have done this class after my past couple runs and it's made it so much more enjoyable, I will continue to do this after every run. Thank you SO much!

Moneeeq, posted on February 23, 2015

I really enjoy this video. It's just short enough to be something that I can easily make time for after my runs (and boy does my body thank me for it). Frankly, in the past, I haven't been so good about consistently stretching after a run. This practice does great work at getting into all the key spots (thighs, calves, shins, hamstrings, hip flexors, and feet). Thanks Jane!

janeellison, posted on February 25, 2015

Yay for you Moneeq. I know it's tempting to skip the cool-downs but so worth doing them "in the long run".

tutorial98, posted on December 13, 2014

My hubby and I do this practice after every run, and even after long walks, and it saves day lower body from becoming a huge knotted mess! The stretches are all just perfect, and the time frame is the perfect length to encourage us to do it every time. Love this practice, thank you so much!

janeellison, posted on December 14, 2014

@tutorial98, your feedback is inspiring!

janeellison, posted on October 24, 2014

So glad it's useful, thanks for letting us know!

annamichellemyers, posted on October 24, 2014

Really lovely post run stretch. This will be my go to. Thank you very much for this. I feel grounded and present.

jsavage16, posted on August 24, 2014

I'm not a runner, but this workout really helps me release and relax after a long hike or intense cardio routine. Thank you for this!

mrsdoos, posted on July 31, 2014

Love this! Perfect way to stretch out my legs, hips and feet after a run! Thank you!!!

Kelissi, posted on May 6, 2014

This is my favorite post-run workout. When I try the stretches I learned in track and field in seventh grade, they do absolutely nothing. I've tried others on My Yoga Online, but they aren't nearly as comprehensive - my calves and hips feel *amazing* after a run and then this gorgeous, calm stretch. Thank you!

stefieperk, posted on April 16, 2014

i'm not a runner either, but this pre-run w/out is awesome! loved it.

jeannacolette, posted on April 15, 2014

I'm not a runner, but these were both great practices. Thank you!

jolieamo, posted on April 14, 2014

Great way to end the evening and the challenge! Thanks MYO!

dwp31, posted on April 14, 2014

Great warm-up and cool down. Thanks.

gingeryogi, posted on April 14, 2014

I obviously love this video - I've commented before! ;) This video is my favorite cool-down, for any work out. Thank you, Jane, for your runners videos! Truly just what I need after working my body.

eleonela, posted on April 14, 2014

I loved both of those classes. I think it is great for any cardio workout. I loved your voice and the flowing feeling of these stretch.I loved that they were not super structured. I could go a lot deeper than usually can. Thank you. I'll definitely will use it again and again

janeellison, posted on March 21, 2014

Thanks for letting us know. Spring runs are great aren't they?

gingeryogi, posted on March 21, 2014

This was the perfect cool-down for my 5k training! I needed this :)

christineb_2, posted on February 12, 2014

Great stretch and wonderful way to start the day calm! Namaste!

KarenVC, posted on November 30, 2013

Great stretch for after my run...this kind of stretching has been lacking in my workout.

yogapazzo, posted on September 27, 2013

Just what I needed after my run, feeling great!

taichi, posted on September 26, 2013

That was great. thanks

ReneeT06, posted on August 30, 2013

Ahhhhhh...that's better :-)

annacotton, posted on August 26, 2013

So sore after a tough Crossfit class and long run but this really helped. I love all Jane's videos

keego, posted on August 18, 2013

I absolutely love this class. I tend to slack on stretching after a run, but I find this such a great way to relax, cool down and stretch, that I find myself looking forward to the stretch!

stefieperk, posted on August 4, 2013

i love jane! love to see more from her.

mgeisthardt, posted on August 1, 2013

I can't say enough about this short practice! I try and do it after every run. It helps me so much, especially for sleeping because I tend to get muscle cramps if I don't stretch. This works all the muscles that need help after a run! I would love to see a longer version though :-) Jane has a wonderful voice, soothing and perfect for coming down from an energetic run! Thank you!

rbarkley, posted on August 1, 2013

Felt great to do this post run. Thanks!

RowGirl, posted on July 13, 2013

I loved this! I have been running for 10 years and while doing this session for the first time post-run, I felt new parts of my body stretching out that it had never occurred to me before to stretch and release post-run (ie tops of the feet.) Thanks so much. This is great. :)

janeellison, posted on July 3, 2013

@NCMichael Thank you Natalie, so glad it works for you. As for you compliment----its the power of movement, keep up your practices!

NCMichael, posted on July 2, 2013

I can't believe I just discovered this! It is fantastic. Thanks Jane. Also, you look gorgeous. I want to look like you when I grow up.

ornithologypsy, posted on May 23, 2013

Great stretch, but a little quick for my first run-through. I'll definitely be doing it again because it felt great post-run! Now that I know what to expect, I think it'll go really smoothly. Thanks for this, Jane. Your voice and demeanor are very calming!

sweetsully, posted on May 15, 2013

This is an amazing video, I have found that my running aches and pains have really improved since incorporating your warm-up and cool-down sessions (also very useful post bike ride). I tried the low back video as well which made my lumbar spine feel nice and juicy again after a crunching road ride. You are an inspiration, thank you for your contributions to MYO. Keep 'em coming! :)

marysadventure, posted on May 15, 2013

Wow! What a great post run stretch! Jane has a lovely calming yoga voice as well :)

mbodner, posted on May 7, 2013

I loved this! Thank you!

EricaMaria, posted on May 6, 2013

lovely cool down for a stiff runner's body! as a 50 year old runner I really need this. I needed to kneel on a cushion as the length of time on one knee was a bit of a challenge otherwise. felt great afterwards, thank you,
will look for at your low back and core class too

janeellison, posted on April 28, 2013

@ADTI I know! When I came to do the voice-over I couldn't believe how fast I'd gone. Life and learn! Thanks for your feedback.

ADT, posted on April 28, 2013

Liked the flow, especially how verbal instruction was ahead of visual instruction, however I still felt a little rushed.

janeellison, posted on April 21, 2013

Thanks for your comment. I'll keep your request in mind for the next shoot. In the meantime, a strong core is really important for runners---check out the class I have on here for Lower Back Care and Core Support.

tracyhmcd, posted on April 21, 2013

Thanks Jane, that is just what I need after a run! Like many people, I tend to rush through the stretch part of my workout, sometimes skipping it altogether. Could you put together a nice strengthening session for us as well!?

mrenkow, posted on April 16, 2013

Great cool-down! Thank you!

jennilea, posted on April 8, 2013

After my first #Spring run, I feel re-balanced and rejuvenated with this class at @myyogaonline!

TSpencer, posted on March 25, 2013

Quite amazing after a 7 miler. Namaste.

janeellison, posted on March 24, 2013

Glad to hear it, we love those endorphins!

janeellison, posted on March 24, 2013

@kjeltikat @labhesh
Hi Labhesh, glad to know this trumps the refrigerator! Thanks for letting us know. There's a pre-run warm-up here too.

kjeltikat, posted on March 24, 2013

This was absolutely amazing! I felt a really strong high - endorphin release - at the end of the sequence. Perfect for after a long walk or run. Thank you Jane!

labhesh, posted on March 23, 2013

This was just PERFECT after my run. Came back after a run, logged into MYO (the way you open your refrigerator without a reason) and found this as the featured video. HIt the spot!! This is going to be my go to video after a run, plyometrics, etc. very happy!

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