Most agility handlers are tempted to flop into a chair the second they finish a run, but those first few minutes after crossing the finish line are some of the most powerful of the entire day.

Cooling down isn’t just about preventing sore muscles—it’s about helping your body, mind, and even your dog transition smoothly from high energy to recovery. With a little intention, your cool down can turn trial days from exhausting marathons into experiences where you feel ready for more.

Here’s why it matters and how to make it work for you.

After a run, your heart rate is up, adrenaline is high, and your nervous system is buzzing. Without a cool down, your body stays stuck in “go mode,” which drains energy faster and leaves you stiff the next day.

Cooling down helps bring your system back to baseline so you can perform consistently across multiple runs or full weekends. It also reduces soreness, prevents muscle tightening, and keeps your energy steady for whatever comes next.

Skipping it may feel easier in the moment, but it costs you in recovery, performance, and long-term resilience.

• Shifts your body from high intensity to recovery

• Reduces stiffness and soreness

• Conserves energy for multiple runs

• Supports long-term joint and muscle health

Cooling down isn’t only about your body—it’s also about resetting your mind after a run. World-class coach, and our personal friend, Megan Foster makes this part of her routine by reflecting out loud on what went well, no matter how small the win. This habit builds her dog’s confidence, reinforces teamwork, and trains her brain to focus on success instead of mistakes.

You can do the same by naming one positive thing after each run—a great start line, a clean jump, or a strong connection. This simple shift changes how you leave the ring.

• Celebrate one moment that went well

• Speak it out loud for added impact

• Reframe “what went wrong” into “what went right”

• Build confidence for both you and your dog

A proper cool down doesn’t have to be complicated—it just needs to be intentional.

Start by walking for two to five minutes instead of collapsing in a chair. Add slow, deep breathing to calm your nervous system. At the end of the day, finish with gentle stretches for calves, hips, hamstrings, glutes, and spine (intensity around 3 out of 10).

Mid-trial? Use dynamic mobility like leg swings, torso twists, or arm circles instead.

• Walk for 2–5 minutes post-run

• Use slow, deep breaths to relax your system

• End-of-day = static stretches, midday = dynamic mobility

• Keep stretching light, never painful

If you’re running multiple dogs or back-to-back runs, a cool down can feel impossible—but even five minutes makes a difference.

Walk your dog back to their setup, roll out your shoulders and ankles, and take a few deep breaths.

Pair it with a quick reflection on what went well, and you’ve already reset your body and brain.

Save the longer stretches and full routine for after your last run of the day when you have more time.

• Mini cool downs keep your system balanced

• Walk, breathe, and move lightly instead of sitting right away

• Save deeper stretching for the end of the day

• Consistency matters more than duration

Cooling down is one of the simplest ways to recover faster, prevent injuries, and end trial days feeling strong instead of drained.

It doesn’t take long, but it makes all the difference in how your body and mind show up for the sport you love.

Start this weekend with just one walk, one breath, one stretch, and one celebration after your run—you’ll feel the shift immediately.

👉 Want more strategies to stay sharp, strong, and ready for every run? Download our free Handler Warm-Up Guide and learn how to prepare your body before the whistle blows. [Click Here]