A group of twenty-five well-trained runners (12 men and 13 women, average age 25) participated in a 12-week study where they incorporated one weekly sprint workout into their usual training routine. All participants were already running at least four hours per week. The sprint sessions started with short sprints (e.g., 6 x 30 meters) and gradually increased in distance to 100 meters.

Running Economy (RE) — the amount of oxygen you consume at a given speed — and Leg Stiffness (LS), a key indicator of biomechanical efficiency, were assessed before and after the program at three different paces: 70%, 80%, and 90% of each runner’s 10K race pace. These intensities roughly correspond to slow, moderate, and fast running.

Want to see how improved efficiency could affect your marathon time? Use our Marathon Pace Calculator to estimate your target pace based on your fitness and goal. It’s a practical way to connect training adaptations — like better running economy — with real race results.

After 12 weeks, most runners showed measurable improvements, particularly in how efficiently they moved. On average, Running Economy improved by 1–2% across the different paces. Notably, 68% of participants experienced improvements — a significant finding, suggesting that even a small amount of sprint work can positively impact performance.

The most pronounced changes were seen in Leg Stiffness — a biomechanical metric linked to better running performance. Leg stiffness increased substantially in most runners, primarily due to reduced vertical oscillation — in other words, they bounced less with each stride. A more compact, efficient stride accounted for these gains, with 80% of runners showing consistent improvements in this area.

Interestingly, runners who maintained a higher total training volume saw even greater improvements in Running Economy. This indicates that combining sprint training with a solid aerobic base may be particularly effective.

These findings are based on a 2024 study published in Frontiers in Sports and Active Living (PMID: 40190384).

What This Means for Runners

Whether you’re a seasoned runner or still building your base, the takeaway is clear: adding just one sprint session per week can improve your biomechanical efficiency and potentially reduce energy cost. The key benefit appears to be reduced vertical movement — less bouncing up and down means more energy is directed forward.

This type of sprint training is also relatively safe and easy to integrate into a training schedule, especially for runners looking to break through performance plateaus or bring variety to their routines. The most important point: introduce sprinting gradually, especially if you haven’t done this type of work in a while.

The post One Sprint Session a Week Can Make You a More Efficient Runner appeared first on CalcRun.

Previous research showed that mental fatigue and overload can reduce performance and worsen outcomes. And constantly checking the time can only increase this fatigue, thereby lowering effectiveness.

Scientists from the University of Birmingham decided to look at this issue from a different angle — in terms of the feedback that watches provide during running, and conducted an experiment.

To control your pace and ensure accurate measurements, you can use our Pace Calculator or Split Calculator.

The subjects were divided into three groups:

1. Feedback group.
2. No feedback group.
3. Control group.

The control group performed three tasks:

1. They underwent an endurance test: they had to squeeze a dynamometer (handgrip) as hard as possible every second for five minutes.
2. Then, the group watched a documentary about trains.
3. After that, they repeated the endurance test.

The no feedback group did almost the same, except instead of watching a documentary, they took a memory test that contributed to mental fatigue, and then they retook the endurance test. The feedback group also underwent two endurance tests and in between, a memory test, but during the repeat endurance test, they were given information about their efforts and how it related to their first attempt.

Ultimately, the no feedback group showed a decrease in performance between the first and second endurance tests due to mental fatigue, while the control group did not. Interestingly, the feedback group, who also experienced mental fatigue, showed results identical to the control group! Their performance did not decline.

“When participants with a high level of mental fatigue saw the results they were producing, they demonstrated the same level as people who did not take the memory test.” Although the test involved using a handgrip rather than running, the expert is confident that the same applies to running: “If one day you come home from work tired and you have an interval training session, your results might be noticeably worse. Data from your watch can help you maintain pace and execute the plan just as well as if you weren’t mentally fatigued.”

Scientist Neil Delloway

A Sports Watch Allows You to Control Your Pace

Running coach Tony Ruiz advises athletes who run half-marathons and marathons to check their watches at least every mile (1.6 km), especially at the start of the race, because starting too fast can lead to disaster. However, after 20 miles (32 km), the expert recommends ignoring the watch:

“If you are having a successful race, you will know it after 20 miles, and if you are going to slow down, it is unlikely that the data from the watch will provide any positive feedback or be useful.”

The fear of negative feedback is a significant reason why some runners prefer not to look at their watches. However, the data itself can be useful. “There is nothing inherently bad in the information; the problem can arise from how we interpret the data and the significance we attribute to it,” believes Dr. Shannon Malkahi, a consultant in sports psychology.

“It’s really not a problem if you look at your watch and think: ‘I’m running slower than I wanted’—such a reaction is normal. What’s important is that it doesn’t demotivate you and helps you gather your strength. If, when looking at your watch, you think: ‘I will never reach my goal. I’m a terrible runner,’ then that’s a disaster, and the information from your watch can greatly worsen your results,” shares Shannon Malkahi. Attaching emotional significance to the data from your watch is what can turn it from a useful tool into a destructive one.

Conclusion

It turns out that the information from your watch during a workout can either help you improve your performance and gain control over your training, or demotivate you if you assign emotional significance to the numbers. In any case, remember that the watch is just a tool, and you need to decide for yourself how to use it in the best way possible for you.

The post Should you look at your GPS watch while running? appeared first on CalcRun.

Understanding Run Pace

Before we dive into the specifics of how to calculate run pace, let’s start by defining what it is. Run pace refers to the amount of time it takes you to run a certain distance. For example, if you run a mile in 8 minutes, your run pace is 8 minutes per mile.

Why is Run Pace Important?

Knowing your run pace is important for several reasons. First and foremost, it helps you to monitor your progress and track your fitness goals. Whether you’re aiming to run a certain distance in a specific amount of time, or simply trying to improve your speed and endurance, keeping track of your run pace is essential.

Additionally, knowing your run pace can help you to avoid injury. By monitoring your pace and making sure you’re not overexerting yourself, you can reduce your risk of developing injuries such as shin splints, stress fractures, and plantar fasciitis.

Calculating Run Pace

Now that we understand what run pace is and why it’s important, let’s take a look at how to calculate it.

Step 1: Determine Your Distance

The first step in calculating your run pace is to determine the distance you’ll be running. This can be as simple as measuring out a mile on a track or using a running app or GPS watch to track your distance.

Step 2: Record Your Time

Once you know the distance you’ll be running, it’s time to record your time. This can be done using a stopwatch, a timer app on your phone, or a GPS watch.

Step 3: Divide Distance by Time

To calculate your run pace, divide the distance you ran by the time it took you to run it. For example, if you ran a mile in 8 minutes, your run pace would be 8 minutes per mile.

Step 4: Convert to Minutes and Seconds

If you prefer to track your pace in minutes and seconds, you can convert your pace from minutes per mile to minutes and seconds per mile. To do this, multiply the decimal part of your pace by 60. For example, if your pace is 8.5 minutes per mile, multiply .5 by 60 to get 30 seconds. Your pace would then be 8 minutes and 30 seconds per mile.

If you’re a runner looking to improve your performance, knowing your pace is essential. Luckily, our pace calculator at calcrun.net makes it easy to quickly calculate your pace running. Simply input the distance you plan to run and the time you want to complete it in, and our calculator will give you your pace in minutes per mile or kilometer. With this information, you can adjust your running speed and set realistic goals to improve your performance. Don’t let math get in the way of your running goals – try our pace calculator today!

Tips for Improving Your Run Pace

Now that you know how to calculate your run pace, let’s take a look at some tips for improving it.

1. Incorporate Interval Training

Interval training involves alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise. By incorporating interval training into your running routine, you can improve your speed and endurance, and ultimately improve your run pace.

2. Focus on Your Form

Proper running form can also help to improve your run pace. Make sure you’re running with a tall posture, landing on the balls of your feet, and swinging your arms forward and back, rather than across your body.

3. Increase Your Mileage Gradually

Gradually increasing your mileage can also help to improve your run pace. By adding a little bit of distance to your runs each week, you can build up your endurance and ultimately run faster.

The post How to Calculate Running Pace: A Comprehensive Guide to Improving Running Performance appeared first on CalcRun.

Why do you need a running training log?

A running log book serves many purposes, including:

1. Track progress: A running log allows you to track your progress over time and see how far you’ve come. By recording your training data, you can see your improvements in pace, distance, and endurance, and use this information to set new goals.
2. Stay motivated: Keeping a running log can help you stay motivated and focused on your goals. It’s easy to get discouraged when you’re trying to achieve a big goal, but by tracking your progress, you can see that you’re making progress, even if it’s slow.
3. Identify weaknesses: By keeping a running log, you can identify areas where you need to improve and work on them. For example, if you notice that you’re getting tired during your runs, you can adjust your training plan to include more rest and recovery time.
4. Set goals: A running log can help you set realistic and achievable goals. You can use your training data to determine what you need to work on and set new goals based on that information.

A marathon pace calculator is a tool that helps runners determine the pace they need to maintain in order to complete a marathon in a desired time. It takes into account the distance of the race and the time goal, and calculates the average pace needed to achieve that goal. Runners can use this information to plan their training and race strategy.

What data should be tracked in the running journal?

There is no right or wrong way to keep a running log, but here are some common data points that runners often record:

1. Date: Record the date of each run to help you keep track of your progress over time.
2. Distance: Record the distance you run, either in miles or kilometers.
3. Time: Record the time it takes you to complete your run, including warm-up and cool-down.
4. Pace: Record your pace, either in minutes per mile or per kilometer.
5. Heart Rate: If you have a heart rate monitor, record your average heart rate during your run.
6. Weather: Note the weather conditions, including temperature, humidity, and wind, as these can affect your performance.
7. Terrain: If you run on different types of terrain, record the type of surface you run on.
8. Notes: Include any notes or observations about your run, such as how you felt, if you experienced any pain or discomfort and if there were any challenges you faced.

How Best to Keep a Running log

There are many ways to keep a running log, and the best method for you will depend on your personal preferences. Here are some options:

1. Notebook: A simple notebook is a traditional and effective way to keep a running log book. You can record your data by hand and have a physical record of your progress.
2. Running Log Template Google Sheets: Google Sheets is a free, web-based spreadsheet program that allows you to create a running log template and record your data electronically.
3. Running Log Template Excel: Microsoft Excel is a powerful spreadsheet program that allows you to create a running log template and record your data electronically.
4. Running Log Apps: There are many running log apps available for smartphones and other devices, including Strava, MapMyRun, and Runkeeper. These apps allow you to track your progress and view your data in a variety of formats.

Running log template in Google spreadsheet

Before the advent of Internet technology, runners kept diaries in a paper notebooks. Now many athletes keep online running logs. The best option is to keep a log online in Excel or Google spreadsheet format.

Download or copy the free running planner template

Regardless of how you choose to keep your running journal, the key is to be consistent and thorough in recording your data. A running log can be a valuable tool for tracking your progress, staying motivated, and reaching your running goals. Whether you choose to keep your journal in a notebook, use a running log template in Google Sheets or Excel, or use a running log app, the most important thing is to consistently record your data and use it to help you achieve your goals.

FAQ about Running Log

The post Why & How To Keep a Running Log appeared first on CalcRun.

In this blog post, you will learn what tapering is, why it is necessary before an important race, and how to properly taper.

What is Tapering

A lot of runners don’t understand tapering or incorporate it in their training, because they don’t know all the benefits of tapering.

Tapering is a training term referring to the last step in the training plan for a race.

Tapering is the reduction of the training load before the competition to reduce fatigue and maintain the positive effect of the training. This approach helps to reach the level of supercompensation to show the maximum in the race.

Use our split calculator to create the right strategy for your race from 5k to marathon

SPLIT CALCULATOR

Types of tapering

There are several types of tapering:

• Linear Taper
• Exponential Taper (slow and fast)
• Step Taper

Why Tapering is Important to Include in Your Race Prep

During the taper, the immune system improves and the athlete’s muscle strength is strengthened. Glycogen levels, antioxidants, and hormones return to their optimal levels.

In addition, Medicine & Science in Sports & Exercise studies have shown that a good taper increases your productivity by 3%, which is equivalent to 5-10 minutes of a marathon.

How Long do I Need to Taper for

Taper depends on the race distance:

• 5k – 10k: 7 – 10 days
• Half Marathon: 10 – 12 days
• Marathon: 14 days

Marathon tapering examples based on experience level

How to Properly Taper for Race

The main element of tapering is the reduction of training mileage by 20-60% from the usual level. You can achieve a reduction in mileage by reducing the time of an individual training session or by reducing the number of training sessions.

It is preferable to reset by reducing the time of individual training sessions while maintaining the total number of training sessions per week. Reducing the number of training sessions per week does not give a significant improvement in fitness during the “taper” for the main race.

Training in an intensive mode maintains adaptive capabilities at the required level and helps develop a sense of competitive rhythm.

Tapering is a reduction in weekly mileage, but not intensity. The only thing you should do is reduce the overall duration of the speed work: make 3 intervals instead of 5, for example.

In addition to reducing the number of repetitions, it is necessary to reduce the mileage of long runs and recovery runs without reducing the pace of running.

Еxample Taper one week

To correctly observe the reduction of training load, you must also pay attention to nutrition and recovery.

The post How to Correctly Taper for Your Race Distance appeared first on CalcRun.

Fartlek is used by all long distance runners. It is most effective in groups of Kenyan runners where the leader changes and sets speed sections at his or her discretion. This training format teaches you to keep the pace in the group and pick up the pace in time to avoid catching a break in the race.

The difference between fartlek and interval sessions?

Fartlek and intervals are very similar. The technique of fartlek is the randomness of the speed intervals and recovery. The concepts of intervals and fartleks are so mixed up that it is sometimes difficult to find the differences.

A fartlek is usually called a distance training, where there are areas of increasing tempo along the way. And interval training consists of repeated accelerations in the same area. Accelerations are performed with greater intensity and more relaxed recovery up to walking.

• The duration of a fartlek is usually the same as a regular workout – if you run 6-10 miles, then the fartlek will be 6-10 miles.
• The combination of acceleration and rest can vary depending on how you feel. A classic interval workout is performed strictly at a set intensity.
• Fartlek is more often run on the road, intervals are run on the track.

Why the Fartlek is needed?

Fartlek is suitable for athletes of all levels. For beginners – for a gradual transition to a more intensive load. Experienced athletes for a variety of speed workouts and for preparing for starts. With Fartlek, you can effectively improve your form even at the initial stage of training.

• Trains endurance and speed.
• Preparation for heavy interval and tempo training.
• Develops a sense of tempo and feeling of exertion.

How and where to run fartlek

For fartlek, any long route on asphalt in the city or out of town will do. A classic fartlek should be varied, as close to competition conditions as possible.

The intensity and number of repetitions depends on the goals and physical fitness. For example, threshold accelerations from15-30 seconds during an aerobic zone workout develop speed and finishing dash.

Accelerations of 1/2/3 minutes increase aerobic threshold and develop speed endurance. For example, Kenyan runners regularly run for 50 minutes with 2 minutes of acceleration after 1 minute of rest.

Use the Split Calculator to properly distribute your pace during a workout or race.

Fartlek Workouts: Examples for beginners and advanced runners

The fartlek will help you gradually increase your mileage to the target mileage. For example, if you cannot run 5K without stopping, you can use such schemes.

Pyramid Fartlek Workout for beginners

• 5 minutes walking, 5 minutes running, 5 minutes walking.
• 2 minutes walking, 5 minutes running, 2 minutes walking.

As your fitness improves, walking will not be necessary. The body adapts to exercise without overloading or health risks. Then you can move on to more complex patterns.

Pyramid Fartlek Workout for advanced runners

1. Warm up 10 minutes with light jogging.
2. Segments (5 min, 4 min, 3 min) after 2 minutes of recovery run.
3. Recovery by easy running 5-6 minutes.
4. Segments (2 min, 1.5 min, 1 min, 30 sec, 30 sec) after 2 minutes of recovery run.
5. Hitch 10 minutes.

If you are a beginner runner, then try to include a fartlek in your training plan at least once every 2 weeks. For advanced runners, this type of training can be used once a week.

Benefits of fartlek workouts

Like any interval training, it helps to develop endurance and strength and teaches you how to switch your running speed. The alternation of speed within the framework of the average load allows you to run large volumes of mileage. Изначально длительность тренировки составляет примерно 40 минут и постепенно доходит до 120 minutes.

The post What is fartlek and how to run fartlek in training appeared first on CalcRun.

What are split times in running?

“Split” is a running term used in long-distance racing, referring to the time it takes to cover a certain distance. For example, if you are running a Marathon, each mile or kilometer is the amount of time you must complete each mark (mile or kilometer). In a marathon, you will have 26 such segments in miles or 42 segments in kilometers.

Using splits while running helps you control your speed through the distance in a race. There are different strategies for building splits, which will be discussed in this guide.

If you want to finish within a certain time, you must calculate the running split for the entire distance to understand at what pace you should run and reach the finish line at the right time.

Working out your split times

In order to calculate the split, you first need to know your target time or pace at which you want to run the entire race. For example, here are 2 options from the target pace and from the target finish time.

• If you know your target pace, then you need to know your finish time.
• If you are setting a target finish time for yourself, then you need to know the average pace at which you need to run the race.

You can use our Pace/Time Calculator to find out your target pace and finish time. Add the pace or time to the calculator and you will get the finish time or average pace you need to run the whole race.

For example:

1. You want to run a marathon in 2:59:00.
2. Add “Marathon” to the Distance field.
3. In the Time field, add 2:59:00.
4. In the Pace field, you will get the average pace you need for your run: 6:50 in miles per minute or 4:15 in kilometers per minute.

So, we learned that to finish with a time of 2:59:00 you need to run every mile (kilometer) at a pace of 6:50.

How to Use Split Time

During the Marathon, knowing the split times will help you understand how well you are running the race distance and whether you can finish within your target time. In order to control the target pace, GPS watches will help you, for example: Garmin, Polar, Coros, Suunto, etc. By checking each mile against the time you will understand how well you are running for the target time at the finish line.

How to choose the right split for a race

There are several split strategies for long distance races (Marathon, HM, 10K):

• Even split.
• Positive split
• Negative split.

Even split

Using an even split, you know what pace you need to have for every mile. But running with even splits is a very difficult strategy for many runners, as fatigue builds up over the course of the race and the runner can no longer maintain the target pace. Secondly, because of the different terrain of the race, it is difficult to keep the pace even, for example, if you are running uphill.

A steady pace is appropriate in two cases:

1. If you are racing on a flat track and can maintain a steady pace at all times.
2. If you are an elite athlete and are willing to endure the pain of running uphill at your target pace.

Positive split

Positive split is when the speed at the beginning of the race is higher than at the end. Most often, a positive split in the marathon is for beginners and for those who succumbed to euphoria at the beginning of the race and ran faster than planned, but due to fatigue in the second half of the marathon, they significantly reduced the pace of running.

Positive split is not the best strategy for overcoming a marathon, you will not be able to show your best time in a race with such a strategy.

Negative split

Negative split when a runner starts the first half of the race at a low pace and runs at a faster pace for the second half. The speed in the race increases with a gradual progression.

The negative split running tactic is best for beginner runners and elite athletes. The negative split allows you to save energy to increase the pace in the last miles of the race.

Use our Split Times Calculator to correctly distribute the negative split for a race.

1. Add your race in the Distance field: Marathon.
2. In the Time field, add your target time: 2:59:00.
3. In the Lap Length field, add 1 mi or 1 km split segments.
4. In the Pacing field, you can select the degree of negative fusions:
   • Negative split 3%.
   • Negative split 2%.
   • Negative split 1%.
5. Below you will see the calculation in the table:
   • Split Time.
   • Lap Time.

In order to run with a negative split, it is very important at the beginning of the race to keep your pace and not run fast. Training with a progressive pace helps to train a negative split. Try to use a negative split in shorter distances: 5K, 10K, Half Marathon.

All world records in long distance races were set with a negative split.

How to Improve Split Time

In order to improve your split time, you need to increase your average running pace. Here are a few tips to get the best results in your running.

• Regularity and Consistency: You shouldn’t skip workouts.
• Improve your running technique.
• Include interval sessions and tempo runs in your workout plan.
• It is very important not to neglect recovery.

Remember that a carefully planned race and split times will help you achieve the best results.

The post Running Splits: Timing Split from 5k to Marathon appeared first on CalcRun.

Who coaches Kenyan runners?

You will be surprised, but few Kenyans train under the guidance of a coach, most Kenyans train in a group of athletes, where the training plan is drawn up by the athletes themselves or by the leading athlete-leader.

Every runner in Kenya, even a beginner, will tell you if today is Tuesday, then today is fartlek, if Saturday, then long run. Kenya has developed a very distinct running culture over the years.

Use the race predictor calculator to help you determine the right strategy and pace for your future race.

In groups with which they work with a trainer, the program depends on the trainer. There are successful trainers of local origin in Kenya, and there are also Europeans. The most successful and well-known among European coaches is the Italian Renato Canova, who has been working in Kenya for many years.

Renato worked for some time in Ethiopia, and even in China, but still returned to Kenya, explaining that it was easier and more pleasant to work there.

Self-training groups are equally successful. For example, former marathon world record holder Wilson Kipsang organizes his own training process, marathon world record holder Dennis Kimetto also trains in a group without a coach. The key point in the training process of Kenyan runners is precisely the work in a group, where everyone supports and “pulls” each other.

Kenyan runner’s training schedule

The most common training schedule looks like this:

As a rule, most runners do 2 workouts a day: morning – according to the above scheme, and evening – jogging (easy run), general exercises, and stretching.

Sometimes athletes change workouts from Tuesday to Thursday, as the track is simply not able to accommodate several hundred runners at the same time. Therefore, the groups agree among themselves who comes to the track when.

Runners go to the morning workout no later than 6:00 in the morning and don’t even have breakfast before training, first work, then food.

Where do Kenyan runners train?

The important point is that the vast majority of Kenyan runners train exclusively on dirt roads and a dirt stadium. Not because there is no asphalt and stadiums with a professional surface, but because dirt roads are softer and less traumatic.

Only a few athletes combine dirt and asphalt, mostly during the rainy season when dirt roads are washed away.

Types of training for Kenyan runners

Runners start pre-season with a slow run and a long run at low intensity, then turn on the fartlek, and then add speed interval sessions, gradually increasing the intensity.

Fartlek

Fartleks vary in different time periods, the rest between working periods is most often 1 minute fast / 1 minute slow. The number of repetitions depends on how many miles (kilometers) are planned for the fartlek, usually 5-6 miles (8-10 km).

Speed workouts

As a rule, Kenyans do speed work with a fairly short rest, for example, 10×1000 m after 1.5-2 minutes of rest.

Long run

Long tempos are also quite intense:

• Runners training for 10k and a half marathon do paces of 9 to 18 miles (15 to 30 km).
• Marathon runners run a long run of 15 to 24 miles (25 to 40 km).

How Kenyan runners are recovering

How do Kenyans recover after such loads? They don’t go to the sauna. Massage once a week, if finances allow. But the primary restorer for Kenyan runners is sleep and nutrition.

Why are Kenyan runners so good at running?

The high performance of Kenyan runners is due to a number of factors: high altitude, group training, high competition, but the most important thing is that running for Kenyans is a real way to earn a living and get out of poverty.

You can follow different running plans, it can be the Kenyan training program or your own main rule is gradual and consistent! Do not drive yourself remember that the one who runs fast rests well!

The post How do Kenyan Runners Train? appeared first on CalcRun.

The calcrun.net website has useful calculators for runners, one of which is the pace converter min/mile to min/km, which will help you quickly convert pace or speed into your usual measurement values.

What is a cooldown after a run?

A cool down is a slow paced run after a more intense main workout or race, allowing your body to gradually transition into a resting state. Depending on the intensity of the workout and the level of the athlete, the cool down may include jogging or walking.

The cool down is the final part of every hard running workout. The duration of the Cooling down, depending on the intensity of the workout, will vary from 10 to 20 minutes.

Why do you need a cool down after a hard running or race

Cooling down after running allows you to smoothly reduce the load on the cardiovascular system and the intensity of the heart. Thus, the increased heart rate and pressure during the main workout gradually return to their normal values.

During training in the blood, muscles, and organs, the concentration increases, and various metabolic products accumulate lactate, stress hormones, carbon dioxide, free radicals, etc. It takes time to remove or neutralize them. This is exactly what low-intensity running during a cool down contributes to.

When to cool down after a run

For maximum effect and benefit, a hitch is performed immediately after the completion of the main part of the workout:

• Interval sessions.
• Tempo run.
• Fartlek.

It is also very important to cool down after the race:

• Marathon
• Half Marathon
• 10k etc.

If you plan to run a marathon with a target time and pace, we recommend using a split calculator to create a strategy for the race.

How to cool down after a run

Some of the most versatile cool-down exercises are jogging and stretching after running. Jogging helps to reduce the increased load and normalize the functioning of the heart, lungs, and other organs, as well as remove lactate residues from the muscles. Even 10 minutes of jogging with a heart rate of up to 120 beats per minute will be enough for effective recovery.

It will also be useful to perform sets of exercises during a hitch for stretching, developing flexibility, as well as strengthening joints and ligaments.

For beginners or those whose level of training is not yet cool down, it is recommended to use simple walking as cooling down after running. The duration of such a hitch is also about 10-15 minutes, with a transition from a fast pace to a gradual slowdown.

The post Cool down after a running: Why do you need a cool down after a hard workout or race? appeared first on CalcRun.