And if you are like many runners, you might also sneak in a few extra kilometres here to boost your weekly mileage.
In Trenara, we often, but not always, include a cool-down after intervals and tempo runs. Not because we forgot, but because we follow science. A 2018 review by Bas Van Hooren, an elite runner himself, and Jonathan Peake looked at dozens of studies comparing active cool-downs (easy activity after a workout) with passive cool-downs (just resting). Here is what they found.
What Science Says About Cooling Down
Performance
Active cool-downs do not generally improve performance later the same day. Sometimes there is a small benefit the next day, but results are mixed. And since we are not elite athletes, next-day performance is not our target anyway. The next day is usually a rest or easy day.
Muscle soreness
Most studies show no reduction in delayed onset muscle soreness (DOMS). A few find small benefits, mostly in well-trained athletes, but it is not consistent. Many runners believe they need to cool down to prevent soreness, but unfortunately that does not hold up. Nutrition and rest help more.
Physiological recovery
Yes, active cool-downs clear lactate faster from the blood. They may also help your breathing, heart rate, and immune function return to normal. But these changes are limited in time (often restricted to the first 2 hours) and do not always translate into feeling or performing better.
Long-term effects
No clear evidence that cool-downs reduce injury risk or influence long-term training adaptations. They also do not seem to affect flexibility or hormone levels.
The mental side
Many athletes feel better with a cool-down. That might be because of habit, hearsay or even the social chat on an easy jog back. That is why we often make a cool-down a structural part of high-intensity training (HIT) in Trenara. It provides a sense of closure and helps us reflect on the session in a more positive way.
We also often see that RPE feedback is lower after a session with a cool-down compared to one without. Sounds odd? No. We tend to overestimate effort based on recency, and cooling down helps us to draw a more accurate picture.
Using Cool-Downs for Extra Mileage
Some interval sessions are short, and without a cool-down the session feels low on volume. As runners we like to see the numbers add up, so a cool-down can double as a training stimulus in itself.
But then it needs to be truly easy. Think of it as topping up your aerobic volume without adding stress. After really hard sessions, we now advise a zone 1 intensity – slower than before.
Sometimes, though, life gets in the way. When cool-down time is short, pace often creeps up. The problem is that by running too hard in the cool-down you risk undermining the intended training effect.
Takeaways
Is it necessary? No, there is little evidence. If you do not see a cool-down in Trenara, it is an educated choice by coach Roosen.
Is it problematic? Only if you run it too hard/long. It does not add to the quality of intervals or tempos, though it can support overall mileage.
After hard sessions: Keep the pace well below your aerobic threshold. It should feel light and relaxed, not like “more training”. Our training zone approach reflects that.
Watch the load: Even slow running adds strain to muscles, tendons, and joints. If you are already near your limit after a hard session, feel free to skip the cool-down. With your Peak Pro subscription, the plans are adaptive anyway.
Bottom Line
Active cool-downs are not magic for recovery, but they are not useless either. If you enjoy them, keep them short, relaxed, and low-intensity. They can double as a smart way to build mileage, as long as they do not quietly become extra training stress.
