How Long After Running Should You Shower (And Why)?

Exact Answer: 20-30 Minutes

After a long day of running, the first thing you want to do is change out of your sweaty clothes and rush to a cold, refreshing shower. Showering after a run not only feels good but also helps to prevent rashes and breakouts caused by germs rapidly proliferating on your skin as a result of your sweaty body.

Showering after a run is beneficial for a variety of reasons. It not only cleans you and protects you from skin inflammation, but it also lowers your heart rate and core temperature naturally. Most people are unsure how long they should wait after running before showering. This is what you will study in this post.

How Long After Running Should You Shower

How Long After Running Should You Shower?

Hot ShowerRelaxation within 20 minutes
Cold ShowerRelaxation within 10 minutes

To be safe, wait 20–30 minutes after your run before showering. Many runners discovered that depending on the intensity of their exercise and the weather outdoors, they might continue to sweat heavily for 15–20 minutes following after jogging at a fast speed and bathing completely.

Showering after a jog boosts the healing process and your body’s ability to cope and be ready for the next run. Before you think about taking a shower or a bath, take some time to chill down and allow your body to return to normal temperature.

After a heated run, jumping into a cold shower may cause your muscles to tighten and your heart rate to increase. So, to give your body time to return to its resting temperature and heart rate, I recommend doing some low-intensity stretches and rehydrating.

So, while a short, cold shower seems appealing, you should hold your horses right there. It is recommended that you wait at least 20 minutes following your running session before getting into the shower.


To help your body cool down and return to normal temperature, follow these steps:

After relaxing your body with stretches and gradual movements like yoga or jogging, start your shower at a lukewarm or fairly warm temperature.

Apply cold water to your body at the end of your shower to complete your cool-down period.

Why After Running Take Shower?

It is vital to cool down after a regular running session before taking shower. Warm-up is the polar opposite of cool-down.

Because if you want your body to return to its resting state, low-intensity cool-down stretches are essential. It also aids in the regulation of your heart rate and body temperature.

You can shower as soon as you stop sweating intensely, which should be in about 20-30 minutes.

Hot or Cold Shower

After a run, a scorching hot shower may feel amazing on your muscles, but a cold shower may be the most scientifically supported means of rinsing off your perspiration. The reason for this is that showering helps remove lactic acid, a normal chemical process that causes muscular soreness.

Coldwater immersion, such as an ice bath, aids in speedier recovery after a strength workout, as well as muscle building and recuperation. Furthermore, after exercising in a high-temperature setting, a cold shower can assist you in swiftly lower your heart rate and lessen cardiac stress.



There’s nothing quite like that post flooded with feel-good endorphins that make you feel invincible, knowing you’ve accomplished something truly amazing. What are the advantages of showering after a run?

Showering after a jog removes bacteria from your skin: It’s possible that not showering after a run is risky. If you don’t wash after working out, the sweat and natural oils that collect on your skin have the opportunity to form a waxy build-up, which can trigger irritation in our pores and contribute to acne breakouts.

Showering after sweating is especially more important if you perform more outside workouts, such as running, to remove things like outdoor dust and pollution pollutants from your skin.

Showering After a Run Helps Prevent Blocked Pores: When you run, your pores open to release sweat from your sweat glands. If you do not clean your body promptly after sweating profusely, these same pores might become clogged by skin cells or excess sweat. Clogged pores can also lead to acne breakouts.


Showering after a run should be an important component of your post-run routine. It not only cleans you and protects you against breakouts, but it also naturally lowers your heart rate and core temperature. It is better to take a lukewarm or cool shower.

If you want to improve your athletic performance and recovery time, an ice bath may be preferable to a shower. It is recommended that you shower 20–30 minutes after your run.

After relaxing your body with stretches and gentle workouts like yoga or jogging, start your shower at a lukewarm or slightly warm temperature for optimal performance.

So, the next time you feel compelled to jump into the shower right away, think about giving your body time to cool down and dry off.



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Hi! I'm Nidhi.

Here at the EHL, it's all about delicious, easy recipes for casual entertaining. So come and join me at the beach, relax and enjoy the food.


  1. The recommendations in the post are clear and concise. It’s an informative piece that addresses common post-run practices with scientific backing.

    1. Absolutely, the mix of scientific explanation and practical advice makes it very valuable for runners.

    2. I found the explanations quite convincing. It’s a well-structured argument for incorporating post-run showers into our routines.

  2. This post provides a comprehensive explanation about the importance and timing of showering after running. I appreciate the scientific details and practical tips.

  3. The emphasis on cooling down the body before taking a shower is an interesting point. I never considered the potential impact of temperature change on the body after running.

    1. Yes, that part caught my attention as well. It adds another layer of understanding to post-run routines.

  4. I’m a bit skeptical about the recommended 20-30 minutes wait time. I think it varies for each individual based on their sweat rate and body temperature.

  5. The benefits of showering after running are convincingly explained. This post combines science with practical advice, making it very insightful.

    1. I agree, the practical applications of the scientific findings are very clear. It’s a great read for runners.

  6. I find the discussion on hot vs. cold showers after running very informative. It provides a well-rounded view of the topic.

    1. I couldn’t agree more. It’s fascinating to consider the scientific impact of different shower temperatures.

  7. The post effectively highlights the importance of showering after running and how it affects our skin health. It’s a great reminder for all fitness enthusiasts.

    1. Absolutely, skin health is often overlooked in post-exercise regimens. This brings valuable attention to the topic.

    2. I think this is particularly useful for outdoor runners like myself. It’s a practical reminder of the need for thorough skin care.

  8. The benefits of post-run showers are certainly convincing. The post provides a compelling argument for incorporating this practice into our routines.

    1. I couldn’t agree more. It’s a great reminder of the importance of post-exercise hygiene for overall health.

  9. The post succinctly outlines the reasons for showering after running. It’s a good reference for those seeking conclusive advice on post-run hygiene.

    1. Definitely, it provides practical reasons supported by science. It’s a valuable addition to the conversation on post-exercise recovery.

  10. I appreciate the balanced perspective on hot and cold showers after running. It’s a useful guide for making informed choices about post-exercise routines.

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