Running News Daily

Runners have long been told the cooldown is essential. Coaches swear by it, magazines promote it, and influencers call it a “game changer.” But how important is it, really?

What the Research Actually Says

Studies show that cooling down does not reduce injury risk and doesn’t prevent soreness. DOMS happens because of muscle damage during hard training—something a cooldown can’t reverse. Strength work helps injury prevention far more.

So Why Do Coaches Still Recommend It?

Because cooldowns do offer a few real-world benefits:

• Faster lactate clearance:

Easy jogging or walking helps flush out lactate from intense workouts, making your legs feel better in the short-term.

• Calms the nervous system:

High-intensity running activates the fight-or-flight response. A cooldown helps your body return to a relaxed state—useful if you run at night or head to work right after training.

• It feels good:

For many runners, ending with a gentle transition makes the session more enjoyable and helps shift into recovery mode.

Bottom Line

Skipping the cooldown isn’t harmful. You won’t raise your injury risk or sabotage your fitness.

But if you can spare five to ten minutes?

It’s still worth doing. A short walk or jog can help your legs feel better, settle your breathing, and give your mind a chance to unwind—small benefits that add up in a busy world.