This 5 Minute Post-Run Cooldown RULES!

Just like your warm-up, a good cooldown can't be beaten when it comes to maintaining that well-oiled running body of yours! Pair this follow-along routine with any run, workout, or stressful day. It's yours whenever you need it!
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[@davidgarcia2491]

It's so easy to neglect this. Especially after a run. Thanks coach, you're right. Got to respect the body!!!

[@pineappledoge8019]

5:49 Damn, Holly's got some serious 💪

[@johnhaupenthal]

Great cool down. The calf smash was something new

[@davidzuercher]

Totally. New and... Painful😂

[@aspetree]

Same here and for my trainer. Great different and dynamic cool down.

[@HarjinderSingh-nx3vu]

I can't believe how good this is for 5mins. Thanks Holly & the team

[@hannahrittner9296]

I love this routine. I have been using it for the last 3 weeks while training for my first 5K and it does exactly what it needs to do. I don't have any cramps after or any stiffness. I feel really good. THANK YOU

[@alexanderschults9571]

This is my absolute favorite cool down. I especially love the lunge and twist open move, how it gets all down the outside of the extended leg and into the hip flexors at the same time. Best move ever. Thanks Holly!

[@madelinekeith9856]

That calf smash was intense!! Tingling of the blood leaving the feet felt awesome. New to the running community so very grateful for this informative cool down! Thank you!!!

[@kamilaorowska2232]

This is soooo good! I do it regularly after each of my runs and it feels great

[@corey_el]

calf smash was craaaaazy. thank you!

[@HellGuy-mw3lz]

Thanks, coach! This has been my go-to video for my runs for the past year and it has been a real game-changer.

[@dancesingsmile]

Love it. Calf smash is genius!

[@BattleofNocebo]

Thank you! Only just tried this this once after a run but this felt great and like I’m actually going to be able to make it part of my running practice. 🙏🏻

[@jeanlee28]

Thanks so much as always, coach Holly! These post-run stretches along with the previous 5 minute long routine are my holy grail movements to stay flexible and painfree after each of my runs.

[@shannongibson4591]

Thanks for this, really enjoyed that one. Those calf smashes were 😳 but they did the trick! Thank you for all the great content guys

[@ericavigil9567]

This is literally all I need after my runs! Painfully amazing! Thank U!

[@VeronicaMartinez-kw1qb]

These 5 make such a difference

[@RunningWhtvr]

Hard workout today 35 minutes 3 cycles of 5 mins walking 5 running. Im training for a 5k!!! I hope we all reach our goal

[@scorpleeon]

So cold and so much snow up north I needed this today! Tks!

[@aspiringauthorerinrail2890]

I have been doing your other one and I am going to give this new one a try! Keep it up guys!

[@Waterwave37]

Great cool down stretches, thank you! Loved the calf smash

[@cococornhuskyy]

omg that was the most intense stretch of my life!

[@officialcompabrian4918]

This is the best stretch I’ve ever had !🙆🏽‍♂️👏🏼

[@jasonabshier7330]

This really helped me today! I also seem to overwork my left side on runs. Thank you coach Holly!

[@MsCurandero]

Thank you Holly for posting this. I really enjoyed it!

[@scorpleeon]

Always come back to these. Nice.

[@iecherrooks4091]

Thank you!! This was awesome and just what I needed today!!😊

[@dchopzmorales9963]

The pigeon stretch always gets me

[@Lobster_Tube]

Just getting back into it and this was so nice. Short and sweet

[@PamelaEgan01]

I've been doing this cool down and it's great. It feels really good.

[@andyfankhauser191]

Really really good. Just discovered you and feel great. Thanks. Will be back

[@louisebazelak5177]

Thank you! Good vibes too! Namaste

[@clemdoesstuff9630]

the calf smash and legs up made my legs feel so good and refreshed

[@adriane6200]

Just what I needed. Thanks!🎉

[@angelodoubel9653]

Thanks coach Holly u always add value👍

[@mmannozzi06]

Awesome work, thanks for sharing helpful content !

[@Alyqzs]

Perfect! Let's keep running!

[@sherryhynes2928]

Thankyou for cool down I am going included those

[@coldbrewserotonin1872]

This felt amazing

[@REFRITEKREFRIGERACION]

That’s a great cool down routine. 👍

[@fma7483]

New subscriber alert! Thank you so much. Love this 👍

[@carlosdanielramos8284]

Thanks coach!

[@davidsanchez534]

awesome cool down. thanks

[@amohsinradhi]

Very useful and stress relief.

[@notapro968]

Great video definitely going to try this

[@thomascarpenter4797]

Awesome stretches and cool down. Thanks Holly

[@TheRunExperience]

You're so welcome!

[@davispride1]

this was awesome, thank you! Love the self calf smash in there

[@TheRunExperience]

Glad you enjoyed it!

[@sheill5]

Thanks so much for posting this! Can't wait to try it out!

[@TheRunExperience]

You are so welcome!

[@spencer9819]

That calf smash was unexpectedly brutal lol.

[@LeslieHayman11]

this is awesome, I love this channel!!!

[@IvyPerez_DreamBuilder]

So awesome!!!

[@crazyrunner3419]

Thank you, feels good !

[@HaywardSparksIII]

This was great! Just the cool down and stretch I needed!

[@TheRunExperience]

So glad it helped!!

[@dylanjodun]

Thanks coach.. long time no see 👍😊✊

[@jasonnieuwenhuis335]

Good stuff, thanks lady

[@refatrabadi6656]

Hi Holly , just saw your 5 minute cool down you posted two years ago.. and am happy to see you again here for this new cool down. I have bad tight sore left hip and sciatica piriformis (sitting-bone)pain..that I could not straighten my left leg doing the down ward dog. ..it’s going on three months. I appreciate these exercises to relieve the pain . Any suggestions for therapy now that am injured on my left side ?

[@WickedLepz]

Woah the last one (leaning your legs against a wall/chair) felt freaking amazing

[@artisandlamar]

This was amazing! Thanks for the cool down :) -- am I the only one who thinks her voice is so calming? haha

[@keeleymac72]

So, I’m still learning how to be a better runner. I hate to admit that I often skip the post run recovery and just charge into the rest of my day(sore and stiff😫). I remembered to do this today....😳☺️I was amazed at how tight everything was, then equally amazed at how much better I felt immediately after and still feel a few hours later. Thank you!!

[@TheRunExperience]

So glad this worked for you!! And we’re all guilty of skipping cool down sometimes. That’s why I kept this short!

[@13tobyadamson]

Thank you!

[@maquillagemania]

That calf smash 💥🥵

[@minitroubie]

This was awesome thanks! Cool way to roll out the calves!

[@bean32hi]

Great routine...

[@yesseniamejia4200]

Wow, i really enjoyed this :)

[@sarahc7617]

I put this video on after every run now!

[@kuro3233]

Thank you this is exactly what I was looking for. Short and sweet and gets the job done. Needed to spare time to get rdy for work lol

[@TheRunExperience]

Glad I could help!

[@zirieb-adelkateb8888]

♥♥♥ From Paris Miss Holly. Thank you.

[@ranjan_v]

Thank you

[@adohmnail6445]

Ok those were good stretches. I have never done a calf smash...holy!!! Thanks. Great stuff.

[@TheRunExperience]

Glad you liked it!

[@user-dr3pd2tv8e]

Keep up your work.

[@TheRunExperience]

I plan to :)

[@shannontemple3012]

Maybe some alternatives for older runners? My knees won’t do those

[@TheRunExperience]

Sure I can make a second version of this! Great suggestion.

[@flynnifyable]

An alternative for the calf smash is to use a foam roller. That side bend under pressure is the one that will hurt my knees.

[@budgieterminal7426]

I'm so lazy doing this 😭

[@Alenajellybeans]

You could try putting a pillow under your knees for the lunge parts

[@bhargavi4680]

Great cool down routine. Thanks! Can I use the calf stretch you showed pre-run as well to alleviate tightness in my calves?

[@yiannis_christodoulou]

So important to do this

[@JosiahDavid]

Thank you so much!

[@TheRunExperience]

Glad it helped!

[@manzear]

Those calf smashers are like self harming, so bad but so good😅

[@silviasteinbacher7230]

Thank you!!

[@TheRunExperience]

You're welcome!

[@eviehawke]

thanks for this! that calf smash was something else. yowza

[@TheRunExperience]

Right?!

[@adityaanand9930]

wow...thank u

[@nessazee]

I just have to say I’m obsessed with this cooldown routine. It feels so good!!

[@elalienf]

Using this routine with some other one you had put out there Coach. 💪 Running the Vancouver BMO 2022 next may. We have to put in those miles. Thanks

[@alexisnewman]

What is the calf smash supposed to be doing stretching or pressing?

[@aurangzaib3442]

Thaaaaaaaanx

[@jamesimtawohl9458]

could you do an active recovery stretch routine

[@TheRunExperience]

Absolutely!

[@ruthjmhughes]

This would be so appreciated! Absolutely love the cool down videos and have been looking for something to do on rest days.

[@paulmpl7773]

Thank you for the great insights! Totally off topic but do you have any advice on running @ -20 degrees celsius? Pretty much the daily temp where I live, always snowing

[@TheRunExperience]

Ouch! Quite cold. We did some videos specific to cold weather running but I would say you should adjust your workouts based on what you can handle and what pushes you enough to see results. If you need to break up a longer run into two (so that you get a break for some warmth in between), it might be worth it.

[@sterian1673]

Fuck yeah this feels good

[@suvonnedunning1044]

Do you have any advice for a lower back stretch after a long run? It never seems to bother me while running but hurts afterwards. Thanks for the videos!

[@memphischalmers1644]

try child poses or lay on your back and hug your knees there's loads of great options. Something i love to do is dead hangs to help decompress the spine and release everything

[@TheRunExperience]

You might not be keeping your hips forward when you run. When you keep the hips forward, you’re able to engage the glutes. That plus an engaged core will minimize the whip on the low back!

[@tariqahmed3992]

Thx coach Holly . I would like to ask how could u manage your week through running and gym or you running daily and giving little time to strengthen your body ?

[@TheRunExperience]

Hey Tariq! I like to mix up my training to include running and strength work. Depends on time of year or what I am training for but I'd say at least 4 strength/HIIT workouts per week and 2-3 runs (sometimes one of those runs is back to back with a strength workout). I've found my body to feel best through this.

[@tariqahmed3992]

Great job, thank you a lot for sharing your experience with us.

[@MrMisuma]

Yikes. I have never done warm ups and cool downs. I might start doing that. My knees are starting to act up, AFTER my 10K’s. Maybe it’s because I run on snowy and icy pavements?

[@TheRunExperience]

Your tissues and joints need basic maintenance if you’re going to keep asking them to perform. It’s less to do with the terrain and way more to do with how you prime your body for the impact :)

[@sarahc7617]

What shoes are you wearing? Are those running shoes?

[@bdbaddog]

Your link to "Coros Apex Watch" goes to a bad site asking to install chrome extensions.. I'm guessing typo?

[@TheRunExperience]

Whoops! Here ya go: mobile.coros.com/apex.php

[@ailybojorquez6277]

Hello, what can i do for the back of my heel when it hurts?

[@TheRunExperience]

What kind of pain? If you’re talking about plantar fasciitis, we’ve got great videos on the channel for this!

[@annielee9723]

Love the calf massage Learnt something new

[@TheRunExperience]

Glad you liked it, Annie!

[@TickleMeTimbers]

OMG FUCKING THANK YOU!

[@raidergirlx3]

❤️❤️❤️❤️🙏🏻

[@timhett2439]

Starts 0:26

[@zaidsaid5627]

Thanks this works great, made such a difference! Coach Holly thicc 🙄

[@sandraherrera7454]

0:28

[@xxlscrunchie]

Loved this! Calf smash sounded scary but felt so nice.

[@FSCHW]

Calf smash looks like a lot of stress on the knee of the leg being tucked under.

[@TheRunExperience]

It’s actually a lot less than it looks like. Your body weight is being supported also by your hands and you’re leaned off your knee cap. Can be as intrusive as you need or not.

[@ejszifer]

I don't think I understand calf smash... It doesn't do anything for me

[@lut1748]

Anyone who still uses this 😤🤩✨⁉️

[@tylerherron7177]

Since I cannot leave a like every time I use this video, I will increase this number (8) by 1 every time I use it