Have you ever finished a run, still gasping for air, drenched in sweat, and without thinking twice, you plop down on a chair?
It feels so good, right? Resting after a run makes your body relax, your head feels lighter, and you think you’re helping your recovery. But hold on a second. This habit is not only wrong, it can also put your health at risk.
Let’s break down why sitting immediately after running is not the best choice and what you should do instead to keep your body safe.
Why Many People Sit Down Right After Running
It’s completely normal to feel heavy legs, rapid breathing, and sweat-soaked clothes after a run.
That exhaustion makes your brain send signals to find the most comfortable position, like sitting or even lying down.
The problem is, at this moment, your body is still busy regulating blood circulation, heart rate, and muscle activity. If you suddenly sit down, this process gets disrupted.
Risks of Sitting Immediately After Running
There is a phenomenon called blood pooling, a condition where blood collects in the lower part of the body, especially in the legs, because the muscles that were actively pumping blood suddenly stop working.
When this happens, the effects can include:
- Sudden dizziness due to reduced blood supply to the brain
- Muscle cramps from the buildup of lactic acid that isn’t flushed out properly
- Fainting in extreme cases
- Slower muscle recovery because metabolic waste isn’t cleared efficiently
According to the American College of Sports Medicine (ACSM), stopping movement abruptly after intense exercise can trigger a sudden drop in blood pressure, which may cause lightheadedness or even loss of consciousness.
The Science Behind It
While you run, your heart pumps faster to deliver oxygen to your muscles. The leg muscles, especially in your thighs, act like an additional pump (some even call them the “second heart”), helping push blood back to your heart.
If you suddenly stop and sit down, that pump shuts off instantly. As a result, blood gets trapped in your legs and less flows back to the brain.
A study in the Journal of Sports Medicine also highlights that cooling down helps maintain stable circulation, reduces injury risk, and speeds up muscle energy recovery.
A Safer Alternative
The solution is simple: cool down.
This is not just a formality, but an essential part of your workout. For example:
- After running, reduce the intensity by walking briskly for 3–5 minutes
- Continue with a slow walk for another 2–3 minutes
- Finish with static stretches for your legs, hips, and back
Cool Down Tips for Fit People
- Walk Slowly for up to 5 minutes to gradually lower your heart rate
- Hamstring & Quadriceps Stretch, 20–30 seconds each per leg
- Hip Flexor Stretch to release hip tightness
- Deep Breathing, inhale through the nose and exhale slowly through the mouth to calm your nervous system
- Hydration, drink water or an isotonic drink to replace lost fluids
Conclusion
Sitting immediately after running may feel comfortable, but it can leave you dizzy, cramped, or even faint. Your body needs a transition period to return to normal function.
So make it a habit to cool down before taking a full rest.
If you want to learn proper and safe cool down techniques, you can practice directly with a Personal Trainer at Grand Focus Fit. Here, you don’t just work out, you also learn how to take care of your body the right way so you can truly go beyond your limits.
Check out our classes and complete facilities at our branches in Pekanbaru, Karawang, Cilegon, and Grand Paragon, or register directly through our membership form to start your #StayFocus journey with Grand Focus Fit.
