Cool Downs are Pointless: Prove Me Wrong

Cool downs are also useless.

I always feel like he11 during cooldowns and nothing bad happens when I skip them.

It adds more mileage and more time on your feet is good. Also, it keeps the blood flowing without breaking down your muscles more.

Think of an easy day, why run on your easy day instead of take the day off? It's because getting the blood flowing helps recovery and time on your feet is good for endurance.

Ayn Ran wrote:

(citing Daniels who claims that 30 minutes is the minimum time for significant aerobic stimulus.)

False.

Ayn Ran wrote:

Can anyone explain to me the physiological benefits of the standard two mile cool-down jog?

If the purpose is specifically to "cool-down" how is an additional two miles of pounding better than, say, a 10 minute walk with some drills?

It seems like a lot of runners like being able to add the extra two miles on to their daily totals. If thats the case, then why not cool-down a full 30-35 minutes and treat it like an actual aerobic effort (citing Daniels who claims that 30 minutes is the minimum time for significant aerobic stimulus.)

So true, that's why I do warm downs instead.

Actually you are right. I was reading a old thread just the other day(I'll look it up after this), where Canova was asked about warm ups. And he basically said the same thing, his athletes he said might do a 10 minute(about 2 kilometres) cool down after a workout.

My blood continues to flow even after I stop running ....

Renato Canova wrote:

If I can chose, I prefer a pre-warm up (running for example 30:00 very easy 2-3 hours before a tough training) that a cooldown.

Not because of Renato, but I've started doing this before races last year. It helped dramatically. It just works out the kinks way better. I can then skip the pointless cool down.

Ayn Ran wrote:

Can anyone explain to me the physiological benefits of the standard two mile cool-down jog?

If the purpose is specifically to "cool-down" how is an additional two miles of pounding better than, say, a 10 minute walk with some drills?

It seems like a lot of runners like being able to add the extra two miles on to their daily totals. If thats the case, then why not cool-down a full 30-35 minutes and treat it like an actual aerobic effort (citing Daniels who claims that 30 minutes is the minimum time for significant aerobic stimulus.)

Fixed the title of the thread for you. Your welcome moran.

Poop at home, not in a portable wrote:

Renato Canova wrote:

If I can chose, I prefer a pre-warm up (running for example 30:00 very easy 2-3 hours before a tough training) that a cooldown.

Not because of Renato, but I've started doing this before races last year. It helped dramatically. It just works out the kinks way better. I can then skip the pointless cool down.

In the 90s, we called it a "Kenyan," because supposedly all the Kenyans did a 30m run the morning before any speed day or race. If the race was at 8am, you'd get up at 5am to do your Kenyan.

Anyway, OP said cool downs are pointless, then advocates for doing a 10 minute walk instead. That's still a cool down..

I also don't think renato is suggesting people cool down, I think he is saying it doesn't need do be long or complicated. That's the same formula I've always listened to, I've never cooked down for more than 10 minutes unless it was for the joy of just running.

So anybody want to tackle op's literal question: cool downs are pointless. That would mean finishing your last interval and jumping in the car. Everybody have some good reasons this is bad? All I have is the anecdotal evidence that it makes me feel tighter and more tired the next day or two than I normally would be from a given session.

I can splain why. Several reasons.

1) after a hard workout, your muscle tissue is damaged. The damaged tissue is broken down (and largely excreted in the urine and sweat) for some time afterward. This is more efficient with good blood flow.

2)a hard workout also can make your form ragged. Your central nervous system will remember bad form and repeat it. It is useful to run with good form, going slow enough that it is easy to keep it perfect. Your nerves will like that and remember it as a good habit.

At least one of these several reasons is probably correct.

I like Tom Schwartz Tinman’s explanation for cool downs. I personally hate cool downs, but he make sense to me, so I just relax and chill on the cool down.

1. Reduce stress hormones

2. Increase sleep quality

3. Increases Recovery rate for subsequent workouts

http://www.runfastcoach.com/Tinmans_Files/Success_Detail.pptx

Mainiac262 wrote:

I like Tom Schwartz Tinman’s explanation for cool downs. I personally hate cool downs, but he make sense to me, so I just relax and chill on the cool down.

1. Reduce stress hormones

2. Increase sleep quality

3. Increases Recovery rate for subsequent workouts

http://www.runfastcoach.com/Tinmans_Files/Success_Detail.pptx

If we knew it actually achieved those outcomes then we'd all agree it was worthwhile - the question is: where's the good evidence?