5 Things You Should Always Do After A Workout

When it comes to your training routine, you can become really focused on what you’re doing during your workout. Which means that sometimes the things you do after a workout can be neglected, even though your cool down and post-workout routine are just as important as your training. 

There are a few things you should do after every workout if you want to continue making progress and reduce your chance of injury. Try adding these steps to your post-workout routine and see if you notice a difference!

What to do after a workout

Getting into a good post-workout routine can help you to recover better and may help you notice results faster too. These steps will help you to form good habits for now and the future. 

1. Cool down

It’s easy to run straight from your workout off to the next thing on your planner. Resist the temptation and take a few minutes to cool down — a proper cool down lowers your heart rate and reduces the stress on your body! Not only that, it's nice to take a few moments to reflect on your workout and your physical progress. 

2. Foam roll and stretch

Once you’ve done a cool down, it’s time to foam roll and stretch! 

Your post-workout stretching routine should include static stretches — which means you hold one stretch for 30 seconds or more. This can help your nervous system and muscles to recover from the workout! I like to set a timer on my phone to make sure I spend a good 10-15 minutes on stretching and foam rolling. 

3. Drink some water

You knew this tip was going to be in here, didn’t you?! Of course! Water can help to regulate your body temperature (really helpful after a high-intensity workout!) and it replaces some of the fluids lost through sweating! Your body needs fluids so make sure you are drinking water throughout the day as well. 

4. Refresh

Time to hit the shower! Get out of those sweaty gym clothes and rinse off your skin so that your pores don’t become clogged with sweat. Make sure you clean your workout clothes once you get home so they don’t trap any smells in the fibres. Now you're ready to tackle the rest of the day feeling fresh and energised! 

5. Refuel

Your body needs feeding after a workout — whether that’s a post-workout snack or a meal. If you don’t tend to feel hungry after a workout, try a light snack with a little protein (peanut butter on apple slices is great!) to keep you going. What you eat may also depend on the time of day you are training, so don't feel as though you need to eat a big meal if it is too much. Listen to your body and refuel in a way that suits you!

Follow these steps after your workout

You might be doing some of these already, which is great! Remember that your body has been under stress during your workouts, so a good post-workout routine can help make recovery easier!

Is there something specific you like to do after your workout? Let me know in the comments.