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.

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.