Post-Run Cooldown

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. The last five seconds of every step are counted out loud. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Walk it off

   Keep walking. Let your breathing come down before you stop moving.

   1:001 minGET READY

2. Calf, right side

   Hands on a wall, right leg back, heel pressed into the ground. Keep that back knee straight.

   0:3030 secEXERCISE

3. Calf, left side

   Switch legs. Left foot back now, heel staying down, hips facing the wall.

   0:3030 secEXERCISE

4. Lower calf, right

   Same position, but bend the back knee this time. The stretch drops lower, down into the ankle.

   0:2525 secEXERCISE

5. Lower calf, left

   And the left. Knee bent, heel down, small and gentle.

   0:2525 secEXERCISE

6. Hamstring, right side

   Right heel out in front, toes up. Hinge back at the hips and keep the back long.

   0:3030 secEXERCISE

7. Hamstring, left side

   Change legs. Left heel forward, and sit the hips back again.

   0:3030 secEXERCISE

8. Quad, right side

   Catch your right ankle behind you and bring the knee in line with the other one. Stand tall.

   0:3030 secEXERCISE

9. Quad, left side

   Other side. Left ankle in the left hand, hips pushing gently forward.

   0:3030 secEXERCISE

10. Hip flexor, right

    Step into a lunge with your left foot forward. Tail tucked, and the front of the right hip opens.

    0:3030 secEXERCISE

11. Hip flexor, left

    Switch the feet over. Right foot forward, left hip sinking down.

    0:3030 secEXERCISE

12. Glute, right side

    Cross the right ankle over the left knee and sit back as if there were a chair behind you.

    0:3030 secEXERCISE

13. Glute, left side

    And the left ankle over the right knee. Hold a wall if you want the balance.

    0:3030 secEXERCISE

14. Side body, right

    Cross your right foot behind the left and lean over to the left. One long line down your right side.

    0:2525 secEXERCISE

15. Side body, left

    Cross the other way and lean to the right. Same easy reach, no bouncing.

    0:2525 secEXERCISE

16. Forward fold

    Feet wide, fold forward and hang. Shake your head yes, then no.

    0:3030 secEXERCISE

17. Breathe it out

    Roll up slowly. Stand still and take three long breaths. Good run.

    1:001 minREST