Why Cool Downs Matter More Than You Think

Your Last 5 Minutes Can Make or Break the Next 24

You finished your run. You’re dripping sweat. You stop your watch. You head to the car.

That’s how most runners end a session — and it’s a huge missed opportunity.

Because what you do right after your run determines how your body recovers, adapts, and performs tomorrow.

Skipping your cooldown isn’t just lazy — it’s limiting your progress.

What Happens Without a Proper Cool Down

• Blood pools in the lower legs

• Tissues stay tight and congested

• Heart rate stays elevated longer

• Nervous system doesn’t downshift properly

• Mobility declines over time

This means more soreness, more stiffness, slower recovery, and increased injury risk.

What a Cool Down Should Actually Do

✅ Shift your nervous system from fight mode to rest mode
✅ Flush waste products and restore blood flow
✅ Reset joint and tissue range of motion
✅ Prime your body for better adaptation between sessions

This isn’t fluff. It’s performance insurance.

The NBR Post-Run Protocol

Our go-to cool down routine is simple but powerful:

1. Slow Walk or Easy Jog (2–3 mins) – gradually lower heart rate

2. Foot + Ankle Mobility – toe articulations, ankle circles, short foot holds

3. Breathing Reset (2–4 mins) – nasal-only breathing in a seated or lying position

4. Hip + Spine Mobility – kneeling hip flexor stretch, cat-cow, thoracic rotation

5. Optional Bonus: Calf and hamstring flush with massage ball or stick

In 10 minutes or less, you can feel radically different — and move better for your next session.

You Don’t Get Stronger While Training — You Get Stronger While Recovering

A proper cool down isn’t optional if you want to:

• Stay consistent

• Build long-term progress

• Reduce the risk of injury

🎯 Start your 2-week free trial and unlock the full NBR recovery protocols to train hard, recover fast, and move well for life.

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Coach Mick