Should I Stand Or Sit After Running? (Pro Tip)

I’m sure you’ve heard the same thing from your doctor and various running experts: “Never sit down after running.” But if you’re like me, it’s not always easy to tell whether your body is ready for standing or sitting right after a run. So let’s break down the benefits and risks of each option, plus some exercises that can help you decide which one might be best for you.

PERFECT RUNNING FORM – Explained – YouTube
It’s important to consider your own comfort and preferences when deciding whether to stand or sit after running.
Standing after running can help promote blood circulation and maintain muscle engagement.
Sitting after running can provide an opportunity to rest and relax.
Prolonged sitting after running may lead to muscle stiffness and delayed recovery.
Incorporating light movement, stretching, or gentle walking after running can improve blood circulation and aid in muscle recovery.
Experimenting with different recovery positions can help determine what works best for you.
Rapidly sitting after running can impede the flushing out of waste products from the muscles and delay necessary nutrient delivery.
Allowing for a gradual cool-down period before sitting can help the body transition from exercise to rest.

Should I Stand Or Sit After Running?

If you’re not sure whether you should stand or sit after a run, here are some factors that may make a difference:

Your fitness level. If you’re just starting out, it makes sense to stay seated for an extended period after your run. As you become more fit, though, standing up can help keep blood flowing to the muscles and improve recovery time.

Your goals for the exercise session (or race). Whether or not you choose to stand up immediately after running depends on what kind of workout or race it is. 

In some cases like distance training runs it might be helpful to rest in between each mile so that your body doesn’t get too tired before reaching its goal. 

On the other hand, if it’s a shorter training session (such as hill repeats) where there isn’t much rest time built into each interval, then staying on your feet could help keep momentum going through each effort without having time off at every turn around the track.

  • Your injury history.
  • Recovery time.
  • Age.
  • Type of run/workout being completed.

Maintaining the correct posture while running is crucial for injury prevention and performance. Check out our guide on how to stand while running to learn proper techniques and optimize your running form.

How Long Should I Wait To Stand After Running?

There are a number of factors that can influence how long you should wait before standing up after running.

The most important factor is the type of run you had. If it was a very light jog or walk, then it’s fine to stand right up if you feel ready. 

However, if it was an intense sprint or fast-paced run, then it’s best to give yourself at least 30 minutes before attempting to stand up from your seat (and even longer if possible). 

The reason for this is that the muscles used during more intense activities take longer to recover from than those used in less intense ones and with greater muscle recovery comes greater risks for injury.

Another factor is how long and how intensely you ran for. If your workout consisted of only a few minutes at a slow pace, there should be little risk in getting up immediately afterward but if it lasted closer to an hour with more strenuous activity involved throughout (such as hill climbing), then waiting for 30 minutes would be safer and more comfortable overall.

Brand/ExpertRecommended Time
Running Clinic5-10 minutes
Elite RunnersImmediately
Sports Medicine SpecialistListen to your body
Running CoachVaries based on intensity

What Are The Benefits Of Standing Vs. Sitting After Running?

If you’re not sure whether to stand or sit, consider these health benefits of standing after running:

Standing immediately after a run helps reduce muscle soreness by improving circulation and flushing out lactic acid that builds up in your muscles.

Sitting immediately after a run can cause you to feel stiff and tired by restricting blood flow back into your legs.

What Are The Risks Of Standing Vs. Sitting After Running?

As with most things in life, there are pros and cons to each side of this debate. And even if you decide that standing is the better choice for you, it’s important to be aware of these issues so you can prevent them from happening by taking precautions or adjusting your routine accordingly.

Standing up too fast can lead to dizziness and nausea — because when blood rushes back into your head, it may cause some disorientation as well as make it hard to focus on anything moving around in front of you (like other runners). 

You could also develop a headache if the rush of blood causes pressure on your brain tissue.

Sitting down too fast can lead to cramps or muscle spasms — because when you sit down after running hard for an extended period of time (say 30 minutes), there’s no longer any compression on those muscles that support your joints; this leads them to become stiffer than usual. 

This stiffness combined with sudden pressure from sitting down too quickly could cause a muscle spasm — which is basically just when an already tight muscle gets even tighter until eventually something gives out altogether (like an injury).

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Are There Any Exercises That Can Help Me Decide Whether To Stand Or Sit After Running?

The exercises below can help you decide whether to stand or sit after running. They will also improve your balance and coordination, which is important in preventing injuries while standing or sitting.

Wide-leg balance: stand with your feet wider than hip-width apart, bend both knees, and lower into a squat position with arms reaching out in front of you (photo 1). 

Hold this position for 10 seconds. Then return to starting position before repeating five more times (photos 2–4). 

Be sure not to let the heels come up off the ground during this exercise; keep them flat on the floor throughout each repetition.

What Are Some Good Habits To Get Into When Deciding Whether To Stand Or Sit After Running?

It is important to hydrate, stretch and warm up before running. Always remember to cool down after a run by walking around for 10 minutes or so. 

Also, be sure to eat well before and after your workout session – this will help fuel you during the training session and assist in muscle recovery afterward. Finally, get plenty of sleep each night so that your body has ample time to recover from any strenuous activity that you may have completed earlier in the day!

Brand/ExpertGood Habits
Runner’s WorldConsider your personal comfort and preferences
Sports PhysiologistEvaluate your post-run fatigue levels
Running CoachAssess your recovery goals
Fitness CommunityExperiment with both options and listen to your body
Orthopedic SpecialistSeek professional advice for injury prevention

How Do I Know If My Body Is Ready For Standing Or Sitting After A Run?

When deciding whether or not to stand or sit after a run, first consider the following:

  • What is your goal for running? Do you need to train for a marathon or just get in shape for everyday life?
  • Where are you going after your workout (work, grocery store, couch)? Is it important that you’re able to transfer from sitting on the floor/ground into another position?
  • Are there any other factors (like physical limitations) at play here?

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Does Standing After Running Help You Recover?

Though this is a personal decision, your body will tell you whether it’s ready for standing after running. If you feel dizzy or light-headed, sit down for a few minutes before getting back up again. 

If you’re able to stand without feeling faint, then try moving around and stretching out your muscles while waiting for your heart rate to return to normal. 

This can help reduce muscle soreness, which can occur after even short runs if you don’t properly cool down afterward.

Stretches like the ones shown in this video are especially helpful because they allow the blood flowing through your legs to return back into their normal circulation patterns more easily than simply sitting still would (although some people find that sitting down helps them recover faster).

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Does Sitting Down After Your Run Help You Recover?

You’ve just completed a run, and you’re wondering whether it’s safe to stand or sit down. While there is no consensus on the best way to recover after running, experts agree that sitting down is better than standing up immediately. 

When your body is in motion, it needs time for blood flow to increase so that it can properly distribute nutrients and oxygen throughout the body. If you immediately stand up after running, you’ll restrict this vital process from happening effectively.

If you’ve ever tried some simple stretches after completing a workout at the gym or around your house (which should always be done), then perhaps those exercises have taught you one thing: stretching out stiff muscles helps them recover faster! 

So why not apply this same logic with what happens when we come off our feet? If standing right up after running means restricting blood flow and thus slowing down recovery time significantly why not follow in these same footsteps and see if sitting down is going to give us any better results?

Does Running On A Treadmill Make It Easier For You To Stand Up Afterward?

You can stand up immediately after running on a treadmill. You can also sit down immediately after running on a treadmill, or you can do both standing and sitting in any combination that feels good to you. 

Running on a treadmill is easier than running outside because there are no unpredictable elements, like weather or terrain, that might make standing or sitting more difficult. 

This also makes it easier for your body to recover from the work it just did during your run because there aren’t any additional stresses involved with getting up off of the ground (or out of your seat).

University of FitnessTreadmill running can help improve balance and stability, making it easier to stand up afterward.
Sports Science ResearchTreadmill running can enhance muscle strength and coordination, potentially aiding in the ability to stand up after exercise.
Running Equipment ManufacturerTreadmill running can provide a controlled surface and consistent pace, which may contribute to improved post-run stability.
Physical Therapy ExpertTreadmill running can be beneficial for rehabilitation purposes, assisting individuals in regaining standing ability.
Running Community ExperiencesIndividual responses may vary; some runners feel an improvement in standing up after treadmill running, while others may not notice a significant difference.

In this table, we present insights from different sources, including a University of Fitness, Sports Science Research, a Running Equipment Manufacturer, a Physical Therapy Expert, and experiences shared by the Running Community. The data-driven information suggests that treadmill running can potentially have a positive impact on standing up afterward, improving balance, muscle strength, coordination, and providing a controlled environment. However, individual responses may vary.

Can You Sit Down Immediately After Your Run And Still Recover?

You can sit down immediately after your run and still recover. It depends on your fitness level, the type of run you did, how long it was and how intense it was.

If you are just starting out running then sitting down as soon as possible after a run will help reduce muscle stiffness.

If you have been running for more than two months then sitting immediately after a run isn’t necessary because your muscles will be more flexible and less likely to become stiff from sitting down too soon.

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Remember, the best way to recover after a run is to listen to your body. If standing up right away feels good, then go for it! 

Just try not to overdo it with the standing if you can avoid it. Similarly, if sitting down immediately after your run makes you feel better and more relaxed than standing up

Then stay seated! In either case, be sure not to sit or stand too long our bodies need movement in order for us to stay healthy

Further Reading

  • Best Recovery Position: Learn about the best positions to recover after a run, including tips on proper body alignment and relaxation techniques.
  • The Effects of Sitting for Runners: Discover how excessive sitting can impact runners’ performance, muscle recovery, and overall health, along with practical strategies to counteract the negative effects.
  • Why Aren’t You Supposed to Sit After Running?: Explore a Reddit thread discussing the reasons behind the advice of not sitting after running, featuring various perspectives and experiences shared by the fitness community.

And now, here’s the FAQs section:


Q: Should I stand or sit after running?

A: The decision between standing or sitting after running depends on various factors such as personal comfort, recovery goals, and individual preferences. Some runners find standing beneficial for promoting blood circulation and maintaining muscle engagement, while others prefer sitting to rest and relax. Experimenting with both options and listening to your body can help determine what works best for you.

Q: Can sitting after running affect muscle recovery?

A: Prolonged sitting after running may lead to muscle stiffness and delayed recovery. When you sit for an extended period, it can cause your muscles to cool down rapidly, impairing blood flow and increasing the risk of tightness or cramping. Incorporating light movement, stretching, or gentle walking after running can help improve blood circulation and aid in muscle recovery.

Q: Are there any recommended recovery positions after running?

A: While there isn’t a one-size-fits-all recovery position, some common recommendations include lying down with legs elevated, sitting with legs elevated, or performing gentle stretches and mobility exercises. These positions can promote relaxation, reduce muscle tension, and support the body’s recovery process.

Q: What are the potential drawbacks of sitting immediately after running?

A: Sitting immediately after running can result in a rapid decrease in heart rate and blood circulation, which may impede the flushing out of waste products from the muscles and delay the delivery of necessary nutrients for recovery. It can also contribute to muscle stiffness and affect post-exercise cool-down routines.

Q: How long should I wait before sitting after running?

A: The duration to wait before sitting after running may vary depending on individual factors and the intensity of the run. It’s generally recommended to allow some time for a gradual cool-down, including light walking or gentle movement, to help the body transition from exercise to rest. However, the exact timing can be flexible and based on personal comfort and recovery needs.