Warming up before a run and cooling down after are important to increase your body's internal temperature pre-workout and bring it back to its normal state post-workout. Your muscles also benefit greatly from both. NASM-certified Peloton Tread master trainer and USATF/RRCA run coach Rebecca Kennedy [1] told POPSUGAR that warmups are essential for getting your heart rate elevated and targeting your hamstrings, glutes, and hips (you can find her go-to moves for that here [2]).
A cooldown is necessary, Rebecca explained, because you want to lower your heart rate after a run. In fact, one sports medicine expert told us in a previous interview that skipping a cooldown is potentially dangerous because stopping abruptly from your cardio could lead to light-headedness or even fainting [3]. A cooldown restores your body temperature and normal blood flow, and Rebecca said that Peloton's digital app offers cooldown runs [4] to do after your more intense treadmill workouts.
When it comes to static stretches, which Rebecca said are also important for your muscles to help combat soreness from (DOMS) [5], she provided us with her top three essential moves. These will help open up your hips, hamstrings, and glutes — do them in whatever order works for you.
Figure Four Version 1
Rebecca said you can do figure four stretch seated, which takes the place of a pigeon hold [7]. A pigeon, she explained, can be difficult for some people to do because it requires a lot of flexibility.
- Place your right ankle on your left thigh just above your knee to see the shape of the number four (the four is upside down). Keep your foot flexed.
- Move your glutes toward your heel; the closer to your heel, the more intense the stretch will be.
- Hold for 30 seconds to two minutes, then repeat on the other side.
Figure Four Version 2
You can also try figure four on your back, as Rebecca demonstrates here.
- Lie on your back with both legs in the air. Place your right ankle on your left thigh just above your knee. See the shape of the number four? It is there, just upside down. Keep your right foot flexed.
- Clasp your hands around your left thigh and slowly pull your thigh toward your chest. You should feel a stretch on the outside of your right hip.
- Hold for 30 seconds to two minutes, then repeat on the other side.
Forward Fold
A forward fold, Rebecca said, is going to take the pressure off the lower back and lets your heart rate come down. It also stretches out the hamstrings.
- Start with your feet together, standing upright.
- Hinging at the hips, fold forward toward the ground. You can experiment with your arms and legs here, as Rebecca demonstrates. If you need, keep a micro-bend in your knees, she said. Try bending and straightening your knees to ease into the stretch with straight legs.
- Hold for 30 seconds to two minutes.
Kneeling Stretch (Half-Kneeling Hip Opener)
Rebecca calls this a half-kneeling hip opener. "Essentially, you'd be down on one knee with the other foot in front of you in a half-kneeling position, and you'd tuck your pelvis under, pushing that hip forward to get a huge hip opener." It's also great for the quads, too, she said.
- Start off on both knees. Place your right foot forward with your left knee still on the ground. Keep your hands on your right knee.
- Take a few moments to find balance and push your hips forward to feel the stretch in your left quad and hip.
- Rebecca says to hold this for 30 to 90 seconds. Come back to kneeling on both knees, then switch sides with your left foot forward.