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Cool It

A full body cool-down and stretching activity

Tags: dynamic stretches, static stretches



  1. Have runners spread out an arm's length apart from each other.
  2. Guide them through a series of fluid stretching movements.
  3. Use these exercises, repeating each one about 3 times, or make up your own movements:
    • March in place with high knees.
    • Twist gently like a rag doll.
    • Pick apples: reach up and down.
    • Do hula hoops.
    • Do shoulder circles.
    • Wiggle and jiggle it out.


Performance Points:

  • Demonstrate each movement while you call it out.
  • Do Cool It at a nice, slow, and fluid pace.
  • Improvise and create your own routines.
  • Include cool-down exercises that keep your kids moving naturally, without overstretching or straining.

Training Specifics:

Duration / Reps:

  • Do each exercise in the routine about 3 times.
  • Spend 2-3 minutes total on the whole Cool It routine.

When: At the end of the running session


  • Cools down and stretches the entire body
  • Instills the importance of taking care of the body through cooling down after exercising
  • Prepares kids for the end of the session, so they can make an easier transition to whatever comes next

Youth and Schools

New York Road Runners Mission