Stretching and getting your body to run is as vital as what you do on the run itself, whether you are jogging on a track, running on your neighborhood’s sidewalks or using a treadmill in your home or at the gym. Try these stretches before you get on the treadmill or any other type of running and notice improved performance.
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#1 – Quad Stretch
Begin in an upright standing position with one hand on the sidebar handle for balance, maintaining proper alignment with your head, shoulders, hips and legs. Bring one heel up against your seat, holding your foot with your hand. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Quad Stretch
#2 – Hamstring Stretch
Begin in an upright standing position with one hand on the sidebar handle for balance. Straighten one leg in front of your body with your toes pointing upward, and hinge through your hips to lean your upper body forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Hamstring Stretch
#3 – Hip Rotations
Begin in an upright standing position with one hand on the sidebar handle for balance. Engage your core and raise one knee toward your chest, ideally to a 90-degree angle. Rotate your knee out to the side, and then lower your leg back to the center to return to the starting position. Repeat the movement.
Hip Rotations
#4 – Calf Stretch
Begin in an upright standing position with your hands on the sidebar handle for support, maintaining proper alignment with your head, shoulders, hips, and legs. Looking for a light stretch on the calf, place one foot up against the treadmill, keeping your legs straight and toes pointing toward you. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg
Calf Stretch
Give these four lower body stretches a try before you start your next treadmill workout. As with any exercise, make sure that you warm up properly before starting anything strenuous on the treadmill. Make sure that you cool down properly as well to help prevent injury and recover faster.
For more great stretches to decrease pain and tightness, make sure to check out 11 Daily Stretches to Feel and Look Amazing, here!
