But no matter what time of year, the first mile is always the toughest. If you have been active duing the day before running, you at least have gotten the body moving. If you have the typical office job, much of the time is spent sitting so you do need to go slower in that first mile to allow the body to start shifting gears.
With the humidity we had this summer, the warm down was more of a cool down. Moving directly to cool refreshing drinks, pool, lawn sprinkler or shower, whatever was available. Now that the weather is perfect for running, you should not neglect the warm down. Neglecting this part of the workout will make the first mile the next time even harder than it should be,
So what should you do during a warm down?
Run slowly - or jog a 1/2 mile to mile at a slower pace. This should be an easy "talk pace". You can run with your partners and talk comfortably. Review the workout, how it went, what is coming up over the next day or week.
Walk - yes, runners can and should walk. If in the warm down you only jogged 1/2 mile, do the other 1/2 mile walking. During the workout, your heart rate was elevated. The warm down will allow the heart to recover, to return to its normal rate, for oxygen to continue to flow throughout your body replenishing the supply in your muscles.
Fluids - take a drink. Water is best but any of the sport drinks will work to help replenish your body fluids.
Dry clothes - Your body compensated for the heat of the workout by generating sweat. This will feel cooler now that you have stopped. As much as this is a "nice" feeling, get out of your wet clothes and put some dry clothes on. Depending upon how much you do sweat, the second set may not stay dry too long but it will be better for you, and your partners, as you hang around for the post run chatter.
Did I forget something? Is there something you do for you warm down that you would like to share? Let me know.
A good warm down is crucial to having a good run the next time!
