Strongwoman Faye Pittman made strongwoman history by breaking the under 73-kilogram (U73KG) class world record in the Axle Press, lifting 105 kilograms (231 pounds). The historic lift was made at the inaugural edition of the Official Strongman Record Breakers event in Derry, Ireland, on Saturday, April 20, 2024.

The Axle Press is performed with a barbell thicker than a traditional weightlifting bar, making it more challenging to grip. This was Pittman’s first career world record. Her attempt can be seen below, courtesy of the Official Strongman Instagram page:

Pittman lifted the Axle bar from the floor to her weight belt — legal in competitive strongman and strongwoman. She transferred the bar swiftly to her front rack position before prepping to split jerk the bar overhead.

Pittman stood tall with the arms locked out and smiling as the official gave the down command. Fireworks went off once she dropped the weight and walked off the stage to celebrate. Aside from her lifting belt, Pittman also wore knee sleeves and wrist wraps during her attempt.

According to Official Strongman, Pittman weighed in at 72.6 kilograms (160 pounds). Per Kaos Strength, the previous record stood at 101 kilograms (222.7 pounds) set by Rhianon Lovelace at Kaos Gym in January 2023.

Pittman is the 2024 Wales Strongest Woman champion. She is set to compete next at the 2024 Britain’s Strongest Woman contest at the Barbican Theatre in York, England, on Saturday, June 22, 2024. She also trains and competes in Olympic lifting.

Pittman was the third strongwoman to break a world record 2024 Official Strongman Record Breakers. Sumer Johnson broke the U82 world deadlift record with a 300 kilograms (660 pounds) pull, and 2023 Masters Over 50 World’s Strongest Woman winner Claire Myler became the first Masters strongwoman to pull 300 kilograms.

The 2024 Official Strongman Record Breakers was streamed live on the Official Strongman website. Paid subscribers can watch the replay of the full event on the Official Strongman website.

Featured Reel: @officialstrongman_ on Instagram

The post Strongwoman Faye Pittman Axle Presses U73 World Record of 105 Kilogram (231 Pounds) appeared first on BarBend.

The 2024 Australia’s Strongest Man and 2024 Australia’s Strongest Woman contests occurred in Sydney, Australia, on April 19-20, 2024. The contests featured 17 strongmen and nine strongwomen competing through eight events across two days of action.

The events were the same for both contests: Max Log Lift, Farmer’s Walk, Flag Hoist, Car Flip, Overhead Medley, Deadlift, Medley, and the Atlas Stones. Jordan Osborne won the title for the men, improving three ranks from his 2023 performance. Nicole Genrich successfully defended her crown.

2024 Australia’s Strongest Man Results

Jordan Osborne — 116 points

Josh Patacca — 110 points

Macauley Tinker — 109.5 points

Brenton Stone — 108.5 points

Ryan Rullis — 103.5 points

Jihad El Masri — 84.5 points

Jean-Stephen Coraboeuf — 76.5 points

Jonathan Nelio — 71 points

Bradman Houston — 69 points

Adam Fullgrabe — 68 points

Jared Taylor — 57 points

Reece Kirby — 44.5 points

Miles Orec — 42 points

Sam Le Cerf — 39.5 points

Thomas Wren — 35 points

Vijit Sood — 34.5 points

Josh Bourne — 22 points

2024 Australia’s Strongest Woman Results

Nicole Genrich — 69 points

Katie Blunden — 50 points

Ari Mann — 50 points

Elly Smith — 39 points

Nichole Wight — 29 points

Sarah Hallifax — 27 points

Rebekah Chessum — 26 points

Allira-Joy Cowley — 25 points

Liz Aitken — 24 points

[Related: Patrick Eibel Wins the 2024 FIBO Strongman Contest]

[Related: Martins Licis Will Take Eight Months Off From Competition to Recover From Sciatica]

2024 Australia’s Strongest Man Event Results

Below are the results for each of the eight contested strongman events:

Max Log Lift

Each athlete established their one-rep max log lift:

Brenton Stone — 190 kilograms

Jean-Stephen Coraboeuf — 187.5 kilograms

Thomas Wren — 185 kilograms

Macauley Tinker — 182.5 kilograms

Jordan Osborne — 175 kilograms

Josh Patacca — 172.5 kilograms

Jihad El Masri — 165 kilograms (T-seventh)

Reece Kirby — 165 kilograms (T-seventh)

Adam Fullgrabe — 160 kilograms

Ryan Rullis — 155 kilograms (T-10th)

Bradman Houston — 155 kilograms (T-10th)

Jonathan Nelio — 150 kilograms

Jared Taylor — 147.5 kilograms

Sam Le Cerf — 140 kilograms (T-14th)

Vijit Sood — 140 kilograms (T-14th)

Miles Orec — no lift

Josh Bourne — no lift

Farmer’s Walk

The Farmer’s Walk was scored by the fastest time or farthest distance if the course was not finished.

Ryan Rullis — 12.9 seconds

Jordan Osborne — 12.46 seconds

Josh Patacca — 14.90 seconds

Jihad El Masri — 19.58 seconds

Jonathan Nelio — 40.9 seconds

Jean-Stephen Coraboeuf — 41.39 seconds

Bradman Houston — 15.6 meters

Adam Fullgrabe — 13.6 meters

Macauley Tinker — 11.9 meters

Vijit Sood — 11.8 meters

Thomas Wren — 10.2 meters

Miles Orec — 10 meters

Jared Taylor — 3.9 meters

Brenton Stone — 2.5 meters

Sam Le Cerf — 1.3 meters

Josh Bourne — 0.7 meters

Reece Kirby — no lift

Flag Hoist

Each athlete had to hand-over-hand hoist four flags weighed down by ascendingly heavy weights in the fastest time possible.

Jordan Osborne — Four in 27.9 seconds

Macauley Tinker — Four in 30.80 seconds

Ryan Rullis — Four in 32.9 seconds

Josh Patacca — Four in 51.6 seconds

Miles Orec — Three in 33.1 seconds

Brenton Stone — Three in 41.1 seconds

Adam Fullgrabe — Three in 52 seconds

Jihad El Masri — Two in 12 seconds

Jared Taylor — Two in 12.5 seconds

Bradman Houston — Two in 13.5 seconds

Reece Kirby — Two in 14.1 seconds

Jonathan Nelio — Two in 15.8 seconds

Thomas Wren — Two in 13.8 seconds

Vijit Sood — One in six seconds

Jean-Stephen Coraboeuf — no lift

Sam Le Cerf — no lift

Josh Bourne — no lift

Car Flip

Athletes were challenged to flip a car in the fastest time possible.

Jordan Osborne — 6.9 seconds

Macauley Tinker — 7.5 seconds

Jihad El Masri — 7.9 seconds

Ryan Rullis — 8.5 seconds

Reece Kirby — 9.2 seconds

Josh Patacca — 9.4 seconds

Jean-Stephen Coraboeuf — 9.9 seconds

Jared Taylor — 10.1 seconds

Brenton Stone — 10.9 seconds

Bradman Houston — 11.6 seconds

Jonathan Nelio — 12 seconds

Thomas Wren — 13.2 seconds

Sam Le Cerf — 14.2 seconds

Miles Orec — 14.4 seconds

Adam Fullgrabe — 16.1 seconds

Vijit Sood — 22.9 seconds

Josh Bourne — 32.7 seconds

Overhead Medley

The Overhead Medley was scored via the fastest time to raise each implement overhead.

Jihad El Masri — Three in 15.27 seconds

Brenton Stone — Three in 17.37 seconds

Jonathan Nelio — Two in 19.82 seconds

Macauley Tinker — Three in 22.1 seconds

Jordan Osborne — Three in 22.92 seconds

Josh Patacca — Three in 24. 20 seconds

Jean-Stephen Coraboeuf — Three in 24.36 seconds

Reece Kirby — Two in 15.75 seconds

Jared Taylor — Two in 16.1 seconds

Ryan Rullis — Two in 17 seconds

Sam Le Cerf — Two in 20 seconds

Adam Fullgrabe — Two in 50.85 seconds

Bradman Houston — One in 9.1 seconds

Miles Orec — One in 13.9 seconds

Thomas Wren — no lift

Vijit Sood — no lift

Josh Bourne — no lift

Deadlift

The Deadlift event was for max reps.

Jean-Stephen Coraboeuf — Eight reps (T-First)

Brenton Stone — Eight reps (T-First)

Josh Patacca — Seven reps

Adam Fullgrabe — Six reps

Jordan Osborne — Five reps

Macauley Tinker — Four reps (T-sixth)

Bradman Houston — Four reps (T-sixth)

Ryan Rullis — Three reps

Jihad El Masri — Two reps

Jonathan Nelio — One rep (T-10th)

Sam Le Cerf — One rep (T-10th)

Josh Bourne — One rep (T-10th)

Thomas Wren — no lift

Vijit Sood — no lift

Jared Taylor — no lift

Reece Kirby — no lift

Miles Orec — no lift

Medley

Brenton Stone — 14.1 seconds

Jordan Osborne — 14.2 seconds

Ryan Rullis — 14.35 seconds

Josh Patacca — 16.7 seconds

Jonathan Nelio — 18.27 seconds

Bradman Houston — 19.5 seconds

Macauley Tinker — 19.27 seconds

Sam Le Cerf — 23.8 seconds

Josh Bourne — 25.53 seconds

Jihad El Masri — 26.1 seconds

Jared Taylor — 27.85 seconds

Adam Fullgrabe — 31.43 seconds

Miles Orec — 39.7 seconds

Vijit Sood — 55.14 seconds

Jean-Stephen Coraboeuf — 18 meters

Reece Kirby — 13.3 meters

Thomas Wren — withdrew

Atlas Stones

The classic Atlas Stones main event featured five stones to be hoisted to their respective pedestals for time.

Ryan Rullis — Five in 31.5 seconds

Brenton Stone — Four in 24 seconds

Macauley Tinker — Four in 27.9 seconds

Josh Patacca — Four in 31.10 seconds

Vijit Sood — Four in 38.5 seconds

Jonathan Nelio — Four in 40.7 seconds

Jared Taylor — Four in 41.8 seconds

Miles Orec — Three in 25.4 seconds

Adam Fullgrabe — Three in 40.7 seconds

Jordan Osborne — Three in 55.6 seconds

Jihad El Masri — Two in 14.4 seconds

Jean-Stephen Coraboeuf — Two in 15.8 seconds

Bradman Houston — Two in 12.7 second

Sam Le Cerf — Two in 16.6 seconds

Josh Bourne — One in 8.7 seconds

Reece Kirby — One in 24.5 seconds

Thomas Wren — withdrew

[Related: Strongman Mitchell Hooper Dissects 9 Strategies for High-Quality Sleep]

[Related: The Continuous Flux of the 2024 World’s Strongest Man Roster]

2024 Australia’s Strongest Woman Results

Below are the results for each of the eight contested strongwoman events:

Max Log Lift

Katie Blunden — 117.5 kilograms

Nicole Genrich — 115 kilograms

Ari Mann — 112.5 kilograms

Rebekah Chessum — 100 kilograms

Nichole Wight — 95 kilograms

Sarah Hallifax — 92.5 kilograms

Allira-Joy Cowley — 90 kilograms

Liz Aitken — 82.5 kilograms

Elly Smith — 80 kilograms

Farmer’s Walk

Nicole Genrich — 13.88 seconds

Katie Blunden — 4.8 meters

Ari Mann — 25.3 seconds

Elly Smith — 16.7 meters

Nichole Wight — 10 meters

Sarah Hallifax — 18.9 meters

Rebekah Chessum — 18 meters

Allira-Joy Cowley — 38.15 seconds

Liz Aitken — 8.5 meters

Flag Hoist

Nicole Genrich — Four in 19.9 seconds

Ari Mann — Four in 21.5 seconds

Rebekah Chessum — Four in 26.3 seconds

Sarah Hallifax — Three in 22 seconds

Allira-Joy Cowley — Three in 31.5 seconds

Elly Smith — Three in 45.5 seconds

Liz Aitken — Three in 54.81 seconds

Katie Blunden — Two in 9.16 seconds

Nichole Wight — One in 43.6 seconds

Car Flip

Nicole Genrich — 16.8 seconds

Katie Blunden — 22.4 seconds

Elly Smith — 43 seconds

Ari Mann — no lift

Nichole Wight — no lift

Sarah Hallifax — no lift

Rebekah Chessum — no lift

Allira-Joy Cowley — no lift

Liz Aitken — no lift

Overhead Medley

Katie Blunden — Three in 12.3 seconds

Nicole Genrich — Three in 14.03 seconds

Ari Mann — Three in 16.2 seconds

Nichole Wight — Three in 20.9 seconds

Rebekah Chessum — Three in 23 seconds

Sarah Hallifax — Three in 23.4 seconds

Liz Aitken — Two in 17.4 seconds

Allira-Joy Cowley — One in 6.51 seconds

Elly Smith — One in 11.04 seconds

Deadlift

Nicole Genrich — 11 reps

Ari Mann — 10 reps

Elly Smith — Nine reps

Katie Blunden — Six reps (T-fourth)

Nichole Wight — Six reps (T-fourth)

Liz Aitken — Six reps (T-fourth)

Sarah Hallifax — Five reps

Allira-Joy Cowley — Four reps

Rebekah Chessum — Two reps

Medley

Katie Blunden — 12.3 seconds

Nicole Genrich — 13.2 seconds

Ari Mann — 16.47 seconds

Ari Mann — 16.47 seconds

Nichole Wight — 16.8 seconds

Liz Aitken — 20.37 seconds

Allira-Joy Cowley — 23.67 seconds

Sarah Hallifax — 24.5 seconds

Rebekah Chessum — 25.31 seconds

Atlas Stones

Nicole Genrich — Five in 41.1 seconds

Katie Blunden — Four in 31.7 seconds

Ari Mann — Four in 35.6 seconds

Elly Smith — Five in 51.9 seconds

Nichole Wight — Three in 31.6 seconds

Sarah Hallifax — Three in 32.4 seconds

Rebekah Chessum — Two in 20.5 seconds

Allira-Joy Cowley — Three in 32.1 seconds

Liz Aitken — Three in 26.7 seconds

More Strongman Content

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Featured image: @jordykosborne and @nicole.genrich on Instagram

The post 2024 Australia’s Strongest Man & Strongest Woman Results — Jordan Osborne & Nicole Genrich Win appeared first on BarBend.

Even the best treadmills can pose safety risks for those using them incorrectly. Not only does this include using these exercise machines in a different manner than intended, but it can also mean running or walking on treadmills with poor form or while wearing improper footwear. 

Because treadmills rely on motors to move the deck, there can be an increased risk of injury to athletes when compared to user-powered exercise machines like ellipticals. In fact, the U.S. Consumer Product Safety Commission reported that over 22,000 emergency room visits in 2019 were the result of treadmill injuries. (1)

Additionally, if you have small children in the home, treadmills can be extremely dangerous if they get near them. As a personal trainer and group exercise instructor, I’ve seen my fair share of treadmill-related injuries, and based on my professional experiences and in-depth research, I’ve this list of expert treadmill safety tips to help you avoid treadmill injuries both in the home or at the gym. 

Treadmill Safety Tips

Whether you are a beginner or a seasoned runner, treadmills offer a variety of benefits for those using them at home or in the gym. However, they also come with risks if used improperly. Below, we’ve listed out some key treadmill safety tips so users can rest assured that they’re doing everything they can to prevent treadmill-related injuries.

Read The Manual

It’s hard to imagine a more boring treadmill safety tip than this one. Yet, according to BarBend expert reviewer Amanda Capritto CPT, CES, CNC, CF-L1, CSNC, reading the manual is one of the most important things a treadmill owner or operator can do before stepping on the machine.

“A treadmill is a machine, and with any machine, there are safety risks,” she says. “Make sure to read the user manual and fully understand all instructions before attempting to operate the treadmill. Follow safety protocols regarding kids and pets.”

By reading the manual, you will gain a more thorough comprehension of how this exercise equipment works. Additionally, you can better understand how to use the treadmill’s safety features, which we will go into in greater detail below. 

Always Look Ahead, Not Down

Whether you are jogging outdoors or sweating on one of the best treadmills for running, it’s important to always look ahead and not down at your feet or the ground. When outdoors, looking forward allows you to always see what’s happening and if there are any dangers or obstacles in your way, like a trip hazard or a parked car. 

A BarBend tester walking on a treadmill in the gym.

When running on a treadmill, looking forward ensures that you will maintain good balance and prevent falling. Also, if you’re looking down at your feet or the moving deck, it’s unlikely that you’re practicing proper form. This can lead to neck or back pain, among other physical ailments. We will further discuss the importance of practicing proper treadmill running form below. 

Clear Any Clutter

Before turning on the treadmill, make sure to clear away any clutter on the deck, handles, or console. Objects such as clothing or toys can get caught up in the treadmill deck and cause the machine to malfunction, which can lead to injuries or expensive repairs. 

You’ll also want to make sure there’s enough space around your treadmill, so that you won’t bump into a wall or piece of furniture if you lose your balance. Consumer Reports recommends 2 feet of open space on either side of the treadmill and 6 feet of open space behind it. (2) This is an easy-to-practice safety precaution that can help prevent unwanted treadmill accidents.

Dress To Sweat, Not To Impress

As a personal trainer, I always instruct my clients to wear proper clothing when exercising. The wrong type of clothing or accessories can create an unfavorable situation, like restricted movement, unpleasant smells, and even injuries. 

Do not wear baggy clothes or jewelry, as they can easily get snagged on an exercise machine and cause you to trip. Clothes that are too tight can also restrict movements and impede the benefits of certain exercises. It’s best to wear comfortable, breathable clothing that’s form-fitting without being too tight. 

[Related: Best ProForm Treadmills]

I also suggest avoiding materials made of 100-percent cotton, as they absorb moisture and are slow to dry. This can result in heavier clothing that can increase chafing and cause chills. You’ll also want to abstain from using any fragrances or lotions. Not only are these smells a distraction to everyone around you, but they can be greasy and lead to losing grip of a handlebar or dumbbell. 

Jake walking on a treadmill.

Lastly, make sure to wear proper shoes when exercising on or off treadmills. Poor footwear can easily lead to a loss of balance, falling, or an assortment of foot and ankle injuries that we will further discuss below.

Always Use The Treadmill Safety Key

One of the most important treadmill safety features is the safety key. This little device, often bright red in color, clips on to your clothing, while the other end is connected to the console. When the safety key is disconnected, it immediately brings the treadmill to a halt. It’s designed to dislodge if you lose your balance, but having it nearby also ensures you can give it a yank if you begin to feel lightheaded. 

Straddle the Treadmill Deck

By straddling the sides of the treadmill deck at the beginning of a workout, you can better ensure that the starting speed isn’t too fast for you. If you start the treadmill while already standing on the deck, the speed may catch you off guard and cause you to fall. However, if you straddle the sides, then you can feel confident that the speed is amenable to your desired pace.

Don’t Step Off Until the Belt Has Stopped

Let the treadmill come to a complete stop before stepping off. Sometimes, it can take a few seconds for the belt to stop moving after your workout is finished. 

By allowing the machine to come to a complete stop, you can help prevent any imbalances, slips, or falls, especially if you’re feeling lightheaded or out of breath. Taking a moment to slow down and breathe after a run also allows you (and your muscles) to properly cool down. 

Gradually Increase and Decrease Intensity

Unless you are an advanced athlete, it’s best to control one variable at a time when operating a treadmill in order to avoid injury. Start by slowly increasing the speed so that you can properly warm up and adjust to the intensity — just a few miles per hour or degrees of incline at a time. 

Then, if desired, you can gradually increase the speed or incline to make the workout more challenging. When winding down, slowly decrease the speed and then the incline so you can come to a slow, controlled stop. This approach can help prevent any trips or falls and can also help you catch your breath and cool down. 

Keep Children Away 

It should go without saying, but keep young children away from the treadmill at all times. Kids can suffer friction burns and life-threatening injuries by coming too close to a moving belt. In May 2021, for example, the U.S. Consumer Product Safety Commission recalled the Peloton Tread+ after reports of numerous injuries, including the death of a 6-year-old who was pulled under the rear portion of the moving belt. (3)

It’s important to always be aware of any kids treadmill dangers and to implement safety protocols to keep your children safe. Ideally, you’ll want to keep the treadmill in a locked room and away from your kids. If this is not possible, then position the machine so that you can see if any children enter the room. 

Additionally, make sure you always shut off and secure a treadmill after using it. This includes bundling up all cords, removing the safety key, and, if you have a folding treadmill, folding it up and storing it away. Some treadmills even have security codes that can add an extra layer of protection. If you’ve got a curious baby or toddler in the house, we’d also recommend putting a baby gate around the treadmill. 

Common Treadmill Safety Features

Many modern treadmills come with standard safety features to prevent unwanted injuries and keep you safe while operating the machine. The following is a breakdown of some features you’re likely to find. 

Treadmill Safety Key

Treadmill safety keys are quite possibly the most important safety feature found on a treadmill. These keys are designed to instantly bring the treadmill to a halt by cutting off the power to the motor. Treadmill safety keys are often bright red in color with one end of the cord or string attached to a magnet and the opposite end attached to a clip. 

The console and safety key of the Schwinn 810 Treadmill.

The magnet is connected to the treadmill console, and it can send a signal to turn the motor on or off. The other end is the safety clip that you can attach to your clothing during your run. If at any moment you feel faint or imbalanced, the safety key can be pulled to disconnect from the treadmill console and shut off the power to the motor. This will bring the treadmill deck to a halt.

Handrails

Treadmill handrails are an important safety feature for those who need a little extra assistance while walking or jogging. They’re also an excellent support system for users that might be experiencing fatigue or any lightheadedness during a workout. Additionally, handrails can be helpful when climbing on or off the treadmill.

Panic Button

Although it’s not officially called a “panic button,” many modern treadmills have a large (often bright red) emergency stop button that’s easy to access on the console. It’s similar in function to the treadmill safety key, as hitting the button will bring the treadmill to an immediate halt. 

It’s important to note where the button is located on the console before operating the machine. When training clients, I always have them point out where the button is before the belt begins moving. It’s worth noting that this button is not meant to replace wearing the treadmill safety key. Instead, it’s to be used in conjunction with the key in order to improve your safety.

Heart Rate Monitor

Your heart rate is a good indicator of how hard you are exercising. Many of the best commercial treadmills have built-in heart rate monitors on the handrails to gauge how high your heart rate is. Other treadmills are compatible with Bluetooth, which can allow you to connect an external heart rate monitor. 

Your target heart rate is the zone you want to be in when exercising. It’s a zone that doesn’t overexert yourself, but also ensures that you are putting in the necessary effort to experience the benefits of cardio. An overly high heart rate during treadmill usage could lead to dizziness, shortness of breath, fainting, or falling. 

Typically, the average user should have a target heart rate of 50 percent to 85 percent of their maximum heart rate. (4) In general, your maximum heart rate can be determined by subtracting your age from 220. So, if you are 40 years old, then your maximum heart rate is roughly 180 beats per minute (220-40) and your target heart rate should be between 90 beats per minute and 153 beats per minute. 

Once you’ve pinpointed your target heart rate, heart rate monitors can help you reach it and maintain it during your workout. 

How to Avoid Treadmill-Related Injuries

Using a treadmill is meant to aid you in accomplishing your health and fitness goals, whether that be losing weight or improving your overall cardio conditioning. Unfortunately, treadmill usage also comes with some risk. In addition to the aforementioned safety tips, here are some practices you can incorporate into your training to help avoid treadmill-related injuries. 

Proper Form

Poor form when running or walking on a treadmill can lead to numerous injuries, like chronic pain, sprains, and strains to your hips, knees, ankles, and feet. To avoid any of these types of injuries, and others commonly associated with shin splits, it’s important that you run or walk with proper form. 

[Related: How to Prevent Shin Splints From a Treadmill]

For the average person without any health issues or limitations, proper running and walking form requires the following: 

Keeping your head upright and eyes looking straight ahead

Pointing your toes forward

Holding your body upright and keeping your spine straight

Engaging your core muscles with hips facing forward

Positioning your arms to your sides with elbows bent, practicing a relaxed swing from front to back

This body positioning can help alleviate running injuries like hip, back, or pelvis soreness, as well as knee and ankle sprains or ligament strains. (5) It can also promote better balance, thus helping prevent falls that could lead to serious injuries. 

Stretching Before Using Treadmill

We all know we’re supposed to stretch before a run, but it’s easy to forget. Furthermore, many of the stretches people practice aren’t best suited for running. If you recall back in high school gym class, we were always taught static stretching, where you relax or elongate a muscle in a specific position for a certain amount of time. Although this type of stretching has its benefits, it’s not the best way to stretch before using a treadmill. 

Jake demonstrating the half-kneeling stretch.

Ideally, dynamic stretching and a proper warm-up are the best ways to prepare for running or walking on a treadmill. Dynamic stretching involves light, repetitive movements that mimic or prepare your body for the upcoming workout, optimally stretching the targeted muscles and improving blood flow to the area that will do the most work. (6)

For example, some of the best running warm-ups can include dynamic stretches, like side lunges or lateral leg swings that can help loosen up your leg muscles from the hips down to the calves, while also increasing blood flow to your lower body so it’s ready for the increased stress that running will bring.

Warm Up and Cool Down

Warm-ups and cool-downs are very important to preventing treadmill injuries. Warm-ups allow your body to prepare for the upcoming stress of exercising by increasing blood flow and raising your body’s temperature. Dynamic stretching can be part of your warm up, but it shouldn’t be the only thing that you do before running on the treadmill.

In addition to dynamic stretching, I recommend five to 10 minutes of walking before running on a treadmill. These two activities can properly warm up your body by improving blood flow, increasing oxygen efficiency in your muscles, sharpening your mental focus, and even assisting in your overall exercise performance.

Cool-downs work in the opposite way as warm-ups. Instead of warming up your body to prepare for a workout, cool-downs help to bring your heart rate, blood pressure and breathing back to their normal levels. (7) In addition to a slow walk for five minutes, some good cool-down movements following a treadmill run include sprinter lunges and hip circles. 

Proper Footwear

As mentioned above, proper footwear is integral to treadmill safety. Running in flip-flops, sandals, boots, or even barefoot can result in several different kinds of injuries. If you wear the wrong shoes, the repetitive impact on your feet can lead to blisters, stress fractures, plantar fascia, ankle sprains, tendonitis, and ligament damage. (8)

Reebok Nano X3 Adventure running shoes.

The best running shoes will have efficient shock absorption to help alleviate the pounding of each step. They’ll also have the kind of ankle support that can help prevent you from rolling an ankle and potential spraining or breaking it. Ultimately, proper footwear works to keep your running gait aligned so that you maintain proper form and alleviate any pain or soreness in knees, hips, back and neck. 

I’m a particularly big fan of the Adidas Ultraboost 21 running shoes, which I’ve found not only provide cushion, support, and durability, but can also help prevent tendon, ligament, and muscle damage caused by overpronation or supination of your foot. 

Final Thoughts

When used properly, treadmills are a great way to exercise and accomplish your health and fitness goals. Unfortunately, this piece of fitness equipment also comes with safety risks. First up, it’s imperative that you read your machine’s user manual before operating it. The safety manual can help alert you to a machine’s various safety features and how to operate them. 

It’s about more than just the machine, though. In addition to the treadmill safety tips we outlined above, there are simple practices you can incorporate into your workout routine — proper form, stretching, warm-ups, and cool-downs — that can help prevent injuries. Although improving your health and overall fitness is a wonderful goal, safety should always be the top priority.

FAQs

References

Radzicki McManus, M. (2024, February 22). Treadmills cause thousands of injuries each year. Here’s how to use one safely. CNN. https://www.cnn.com/2024/02/22/health/treadmill-safety-avoid-injury-wellness/index.html

Consumer Reports. (2021, May 5). How to stay safe on a treadmill. https://www.consumerreports.org/health/treadmills/how-to-stay-safe-on-a-treadmill-a1909564642/ 

U.S. Consumer Products Safety Commission (2021, May 5). Peloton Recalls Tread Treadmills Due to Risk of Injury https://www.cpsc.gov/Recalls/2021/Peloton-Recalls-Tread-Treadmills-Due-to-Risk-of-Injury

Johns Hopkins Medicine. Understanding Your Target Heart Rate. https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-your-target-heart-rate

Schubert, A.G., Kempf, J., Heiderscheit, B. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014 May;6(3):210-7. 

MacMillan, Carrie. (2021, February 12). How To Stretch Before a Run — Properly. Yale Medicine. https://www.yalemedicine.org/news/how-to-stretch-before-run

Mayo Clinic Staff. (2023, August 31). Aerobic exercise: How to warm up and cool down. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

Weatherford, Brian, M. (2019) Athletic Shoes. American Academy Of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/athletic-shoes/

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Claire Myler made strongwoman history as the first Masters woman to deadlift 300 kilograms (660 pounds). Myler traveled to Derry, Ireland, for the inaugural Official Strongman Record Breakers event on Saturday, April 20, 2024.

Myler claimed the Masters Over 40 and Masters Over 50 world records in the deadlift for her milestone 300-kilogram pull. Check out the record-breaking lift below, courtesy of the Official Strongman Instagram page:

Myler wore a lifting belt, lifting straps, and a deadlift suit for her attempt. The crowd cheered for Myler as she quickly pulled the bar from the floor to her knees. However, a struggle ensued through the second half of the pull.

Once Myler secured the barbell to her thighs, she leaned and hitched it to her hips forward — a legal maneuver in strongman and strongwoman competition. Myler stood tall with the weight and waited for the down command. She returned the barbell to the floor and celebrated with the crowd and fellow deadlift world record holder Lucy Underdown.

Myler was the second strongwoman to pull the milestone 300-kilogram weight on the day. Sumer Johnson claimed the U82 world record with her own 300-kilogram lift.

Myler has been active in competitions in recent months. She was coming off a second-place finish at the 2024 Arnold Amateur Strongwoman competition in Columbus, OH, in March 2024. Additionally, she had a third-place finish at the 2023 Masters World’s Strongest Woman event — a part of the 2023 Official Strongman Games in Charleston, WV; she won the Masters Over 50 World’s Strongest Woman at the same event.

Myler is next set to compete at the 2024 Britain’s Strongest Woman contest at the Barbican Theatre in York, England, on June 22, 2024. The inaugural Official Strongman Record Breakers event was streamed live on the Official Strongman website. The full replay is available for paid subscribers on their website.

Featured Image: @mrs_myler on Instagram 

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The best vertical climbers offer a form of low-impact cardio that research has shown can kick your butt even harder than a rowing machine or exercise bike. (1) While these machines don’t typically cater to those on a budget, investment in a premium model — like the CLMBR Connected 02 — can build strength in your lower and upper body, torch calories with quick, high-intensity programming, and put less impact on your knees than a treadmill. The CLMBR has 11 magnetic resistance settings, a 21.5-inch HD touchscreen, and an integrated app with on-demand classes and training tracking. 

All that goodness, however, will cost you a whopping $3,995. Is it worth the price? Our team of CrossFit coaches, former D1 athletes, and rock climbing hobbyists put this vertical trainer to the test, sweating along with its Peloton-esque programming to see if it earns that price tag. In some ways (durability, programming), it does. In others (warranty), it does not. Still, if you’ve got the coin and the desire for a low-impact, high-tech machine that can work the entire body, we think the CLMBR is a top-of-the-line cardio machine for your home gym. 

Main Takeaways

The 21.5-inch HD touchscreen is adjustable and provides access to the CLMBR app’s  challenging classes, good music, stats, and challenges. 

Similar to Peloton, there are subscription tiers for the app, from Metrics+ ($9.99) up to Premium ($39.99), as well as a free basic tier. 

There are 11 levels of magnetic resistance that support strength and endurance training.

It has just a one-year warranty — for a machine at this cost, we’d like to see a warranty of at least five years. 

Clmbr Highlights

Price: $3,995

Resistance: 11 levels of magnetic resistance

Display: 21.5” HD touchscreen

Dimensions: 88” H x 35” L x 32” W

Weight Capacity: 350lbs

Weight: 180lbs

Reach Height: 20”

Max User Height: 7ft

Warranty: 12-month standard warranty

“Some individuals find that they need the motivation and discipline of a fitness instructor to help them stick to an exercise routine and actually push themselves during their sessions,” says certified personal trainer and BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “[Exercise equipment] with TV screens can help with this, because they essentially provide the opportunity to have a virtual fitness instructor help you work through your session in the comfort of your home.”

The CLMBR’s 21.5-inch HD touchscreen is compatible with the CLMBR app, a Peloton-like vessel for trainer-led classes you can take on or off the machine. Class categories encompass HIIT, rhythm, interval, boot camp, and recovery workouts. There are also head-to-head competitions, challenges, and trackable benchmarks to keep you motivated. 

Similar to other connected cardio machines, access to CLMBR programming is dependent on a Premium subscription, which costs $39.99 a month. However, if you’re only interested in its stat tracking features, the app offers a Metrics+ subscription for $9.99 a month. Lastly, if you’re just looking to climb and don’t care about stats, metrics, or programming, the Base membership is free.

[Related: Best Cardio Machines]

The CLMBR has a sturdy frame made from extruded aluminum, with parallel uprights, moveable handles, and foot pedals designed to simulate a rock-climbing type of flow as you climb through your cardio workout. In some ways, it’s like if an elliptical and a stair climber had a baby. 

What this machine delivers is a total-body workout that can target your legs, glutes, arms, shoulders, abs, and back with endurance and strength-based efforts, which you can make more or less difficult by making adjustments to its 11 levels of magnetic resistance. 

You’re probably wondering: Will the CLMBR fit in my home? Due to their upright nature, vertical climbers are surprisingly compact pieces of fitness equipment. The CLMBR takes up 7.78 square feet of space, about the size of the Ikea Strandmon Wing Chair. At 88 inches tall, you’ll need a ceiling height of at least 8 feet.

Pros

The footprint of this vertical climber takes up less than 8 square feet — about the same footprint as the Strandmon Wing Chair from Ikea. (2)

The adjustable 21.5-inch HD touchscreen can provide access to training stats and trainer-led classes via the CLMBR app.

Per our tester, this machine is very sturdy while in use.

Cons

For full functionality of the CLMBR Connected 02’s integrated app, users will need to spend an additional $39 a month for a Premium subscription.

There’s only a one-year warranty — for a machine this expensive, we’d expect a five-year to lifetime warranty. 

Our tester noted that the foot pedals may be too small for those with large feet.

Training With the CLMBR

The process of getting started on this machine was easy for our team. Height adjustments to the handles can be made in 1-inch increments and the pedals have straps to keep your feet in pace. The handles move in conjunction with the pedals, so when you push down with your right foot, the left handle will also slide down, and vice versa. The 11 levels of resistance are adjusted from a dial on the crossbar and your level is displayed on screen.

BarBend’s team of testers — from professional CrossFit coaches to amateur fitness fanatics — built, climbed, and assessed all the features on over 100 of the most popular cardio machines on the market. We got in several workouts on the CLMBR Connected 02 and scored categories such as durability, tech capabilities, and workout experience on a scale from 1 (yikes, it bad) to 5 (hubba-hubba) to help provide you with a clear understanding of what this machine has to offer. 

Display

Via the CLMBR app, the 21.5-inch HD touchscreen provides access to immersive programming and detailed training statistics — so long as you’ve opted for a Premium membership. This screen can tilt forward up to 15 degrees, which our tester, a CrossFit level-1 coach, appreciated. “The screen is really great, and the ability to tilt it forward made it possible for me to view the screen while I took classes off of the trainer,” they said. 

[Related: The 8 Best Treadmills with Screens]

There’s a volume button on the right side of the display, as well as an option to adjust the volume from the CLMBR’s screen. The app also allows you to turn up the volume on your coach or the music independently, so you can tune in or tune out depending on your mood. 

Tech

In addition to the high-quality display, the CLMBR is also compatible with Bluetooth, meaning you can pair it with your mobile device, headphones, or fitness tracker. The speakers provide a “powerful, loud, and crisp audio experience,” per our tester, and users can adjust the volume of the music and coach levels independently. 

When set up with the Premium or Metrics+ subscription, you’ll be able to track average tempo, reach, power, pace, and heart rate, in addition to distance traveled, total time, and calories burned. You’ll need a strong and stable Wi-Fi connection with your subscription, so the software, new classes, friend requests, and features (depending on the subscription) can routinely update. 

When off of the machine, you can access the CLMBR app on Android and Apple devices. You won’t be able to stream classes via your mobile device, but you will be able to view your training stats, activity, and challenges, and browse through classes you’ll want to take later. This makes creating fitness goals (and crushing them) that much easier. Tech capabilities scored a perfect 5 out of 5.

Classes, Challenges, and Competitions

“The instructors in the classes are as charismatic and engaging as those you’d find on Peloton,” noted our tester. “Plus, you can tell CLMBR paid a lot of money for music rights, because I heard songs from Ariana Grande, Linkin Park, and Madonna, in the classes I took.”  

Speaking for myself, I really enjoy CLMBR coach Ackeem Emmons, who also teaches classes on the Tonal and Aaptiv apps. He always brings a ton of energy to everything that he does.

The classes offered from the app include HIIT, rhythm, interval, bootcamp, recovery, and more, with levels geared towards beginners, intermediate, and advanced athletes. “The classes range from 10 to 45 minutes in length, which is great for when I just need a quick workout when I’m strapped for time,” says our tester, who gave dynamic programming a 5 out of 5.

The app also gives you the ability to go head-to-head against friends in distance and time-trial competitions, as well as the option to take part in challenges where you can see if you’ll be able to climb the equivalent of the Half Dome, Grand Canyon, Seven Summits, and more. 

Subscription

Access to programming requires a Premium subscription, which costs $39 a month. This gives you access to training metrics, on-demand programming, challenges, and community features where you can connect with friends and compete in time-based events. 

For those who are like, meh, classes, who needs ‘em, there’s a Metrics+ subscription level that will keep tabs on your training metrics and provide programming that isn’t instructor-led. This membership tier costs $9.99 a month. You’ll also be able to go subscription-free with the Base level membership, which allows you to work out on the climber with some basic readings on the screen. Your training, however, won’t be tracked.

If you know you’ll want the Premium subscription, it’s worth considering the CLMBR Plus bundle. This bundle includes the CLMBR machine and 12 months of Premium membership for $4,395, which will save you $68 over the course of a year when compared to purchasing the machine and paying for the Premium membership on a monthly basis.

Cardio and Strength Training

A big selling point of the CLMBR is its fusion of strength training and low-impact cardio. We love the benefits of cardio, which can include improved moods, a reduced risk of heart disease, and better quality of sleep. (3) Low-impact cardio still delivers these benefits while also saving knees and joints from the impact of running outside or on a treadmill. (4) Since your feet are strapped into the pedals, the downward force is limited, thus reducing the impact on your knees and joints. 

Plus, your hands are pulling while your feet are stepping, providing an upper-body workout for your lats and triceps. There are 11 adjustable settings of magnetic resistance. Choosing a higher resistance can help to focus your workout on strength building, while lower resistance levels support endurance training. This resistance customization scored a 4 out of 5 with our tester.

Setup 

Setup was a struggle for our team, and we’ve built hundreds of treadmills, ellipticals, exercise bikes, and stair climbers. “The box is huge and you’ll definitely need a helping hand to move this thing,” says our tester. “Don’t make the same mistake I did and try to build this yourself. I even had help and it was really difficult. Opt for white glove delivery because putting this thing together was awful.” 

That’s not a bad idea if you want to save your HIIT workout for when you’re actually on the machine. Delivery and setup scored a 2 out of 5.

Durability and Stability

When climbing upwards, you’ll need a machine that won’t teeter and topple over. “I felt totally stable when I used this,” noted our tester, who’s 5 feet 9 inches. We also had another tester who’s 6 feet 3 inches hop on for a ride, and he shared a similar sentiment. “I wasn’t worried about the machine falling,” he said. Both testers gave this machine’s extruded aluminum construction a 4.5 out of 5 for durability.

Adjustability

The handles provide an overhand, underhand, or neutral grip position, and can be adjusted in 1-inch increments to fit users between 4 foot 11 and 7 feet, claims CLMBR. Plus, the textured foot pedals have an adjustable strap for a Cinderella-type fit. However, one of our testers wears a men’s size 15 shoe, and his toes and heel hung off the foot pedal. Our other tester wears a women’s size 9 shoe, and her feet were perfectly comfortable.

“During my workout, I kept banging my knee against the center cross beam so I had to make sure I leaned back. I really wish there was an option to adjust this,” noted our 5-foot-9 tester. “If this was adjustable, I’d be the biggest fan of this machine.” Adjustability scored a 4 out of 5.

What to Consider Before Buying the CLMBR

According to Amanda Capritto, CPT, CES, CNC, CF-L1, our expert reviewer and a certified personal trainer, “These cardio machines provide a full-body workout without putting undue stress on the joints.” However, there are some key areas you’ll want to consider before bringing one of these tools into your home.

Price

The $3,995 price may be steep for some (okay, fine — most of us). Plus, those interested in the CLMBR app’s dynamic programming and tracking features will want to factor in the cost of a Premium or Metrics+ subscription, which is an additional $39 or $9.99 a month, respectively. It’s worth noting that you can still use the machine without a subscription, but you won’t be able to take advantage of the 21.5’’ HD touchscreen.

[Related: Best Compact Exercise Equipment]

So, is it worth it? This machine boasts of providing a whole-body workout that, by virtue of combining strength and cardio training, can potentially spike your heart rate and tone your legs, back, arms, and glutes in less time than other pieces of cardio equipment. 

If immersion is what you crave, the high-tech flourishes of this machine — HD touchscreen, app integration, and data insights — can help keep you engaged and excited (or just willing) to maintain your routine. If these features are what you’re after, the price may be a worthy investment.

Footprint

Since they’re built upwards rather than long or wide like a rower or treadmill, vertical climbing machines are surprisingly compact pieces of exercise equipment. This vertical climbing machine measures 32 inches long, 35 inches wide, and 88 inches tall. That’s roughly 7.78 square feet — about the same footprint as the Ikea Strandmon Wing Chair. 

Warranty, Financing, Returns

CLMBR provides a one-year standard warranty that kicks in starting the day the machine is delivered. From our research, it appears as if this warranty can cover labor costs for repair or replacement, however, the link to view the full warranty details is (at the time of this writing) broken on CLMBR’s website. “To put it simply, this is a terrible warranty,” noted our tester.

You have a 30-day window to request a return, but, due to its size, CLMBR can charge you an additional $350 or more, depending on your location. If your CLMBR is returned in damaged condition, with missing parts, or signs of improper care, CLMBR may refuse your refund or charge you additional restocking fees.

If dropping a couple grand all at once isn’t your idea of a good time, CLMBR offers financing that starts at $295 per month with Affirm. This warranty, financing, and return policy scored a 3.5 out of 5.

Tech Capabilities

Not everybody needs a cardio machine with all the bells and whistles. If you’re looking for a utilitarian vertical climber that you can hop on or off whenever you like, you can probably find a less expensive option without a pricey touchscreen. If trainer-led classes, community support, and challenges are what motivate you to put the work in, however, the CLMBR’s immersive programming might be just the ticket to a new fitness routine. 

CLMBR Vs. The Competition

The price range for vertical trainers is a spread better than any brunch charcuterie board you’ve ever seen, ranging from $199 up to $5,695. We’ve put together a chart to show you how the CLMBR stacks up against the competition to help you navigate the equipment that’ll elevate your cardio workout at home.

In our opinion, the CLMBR is the best vertical climber with a built-in touchscreen. While the Rogue VersaClimber provides on-demand and live classes with their subscription, there’s no screen to stream this programming from, so you’ll need to set up with your own tablet or phone. The ProForm Carbon HIIT H10 provides a 10-inch touchscreen to stream iFIT programming, but this screen is half the size of the one on the CLMBR.

The CLMBR comes in second place behind the MaxiClimber for its footprint, so if space is a concern, you’ll want to look at these two options. The CLMBR takes up 7.77 square feet and the MaxiClimber takes up 7.04 square feet. However, the MaxiClimber is a bare-bones budget buy, and won’t provide users with resistance, tech capabilities, or a weight capacity in line with the other options.

Where the CLMBR has us scratching our heads is in the warranty category. CLMBR provides a one-year warranty, which is much less impressive than the lifetime frame warranty offered by the VersaClimber and the 10-year frame warranty offered by ProForm.

While the price and capabilities of the ProForm Pro HIIT H10 impress, this isn’t a typical vertical climber, and some may be disappointed by the hybrid elliptical and stair-climbing training offered by this machine.

Places to Buy the CLMBR

You can buy the CLMBR Connected 02 directly from the CLMBR website.

Warranty

CLMBR offers a one-year warranty which is worrisome, especially considering the cost of the machine. For big-ticket cardio equipment, like the best high-end treadmills, exercise bikes, and ellipticals, we like to see at least a five-year warranty, if not a lifetime one.

Company Information

CLMBR is based out of Denver, Colorado, and its flagship product first became available for purchase in 2019. Since its inception, this vertical trainer has caught the attention of celebrities such as Jay-Z, Pit Bull, Lebron James, and professional tennis player Novak Djokovic.

To reach CLMBR’s customer support, you can call them at 909-330-3897. However, when researching this article I gave them a call and a pre-recorded message told me that no customer service reps were available even though it was only 11 a.m. PST on a Friday.

In Conclusion

The CLMBR Connected 02 is a high-end machine, delivering connected fitness tracking and immersive streaming capabilities from its built-in 21.5-inch HD touchscreen. The reasonable 7.77 square foot footprint (and vertical design) also makes this a relatively compact unit that can fit where other equipment can’t. There are multiple tiers to their subscription service, which offers trainer-led classes, detailed stat tracking, and the ability to connect with and challenge friends. 

It’s a well-built machine that our testers enjoyed using, but the weak warranty, discomfort for taller users, and jaw-dropping $3,995 price tag prevent us from giving it a full-throated recommendation. Still, those who can afford this high-quality workout machine (and throw caution to the wind), will get one heck of a full-body workout. 

FAQs

References

Brahler, C. J., & Blank, S. E. (1995). VersaClimbing elicits higher VO2max than does treadmill running or rowing ergometry. Medicine and science in sports and exercise, 27(2), 249–254.

Ikea. (2024) STRANDMON Wing chair. https://www.ikea.com/us/en/p/strandmon-wing-chair-nordvalla-dark-gray-90359829/

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

“Protecting your joints” (2020) Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/protecting-your-joints

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When you’ve been bitten by the running bug, even a busy schedule won’t stop you from getting those miles in. Still, you may be tempted to shave time off the beginning and end by skipping a warm-up or cool-down. And while research is mixed on whether stretching exercises prevent soreness or running injuries, post-run stretches are still important for blood flow and heart rate recovery. Plus, they tend to feel pretty darn good.

Here, I’ll give you the best active stretches for your running muscles as you relax for a few minutes post-workout, and let you know how to put them into your own stretching routine.

7 Best Post-Run Stretches

Wall Calf Stretch

Half-Kneeling Quad Stretch

Runner’s Lunge

Supine Hamstring Stretch

Supine Inner Thigh Stretch

Supine IT Band Stretch

Figure-Four Piriformis Stretch

1. Wall Calf Stretch

[Read More: Try These 8 Stretches to Improve Ankle Mobility]

Your calf muscles do a lot of work on your runs and can quickly tighten up. Taking a few minutes to do the wall calf stretch after a run improves blood flow. Tight calves may restrict ankle mobility and cause foot discomfort; stretching them may ease both.

How to Do It: 

Stand upright with your feet hip-width apart, facing a wall or sturdy object. Place your hands on the wall.

Step your right foot back behind you. Try to keep the right leg straight and the right heel on the floor. 

Bend your left knee toward the wall and lean forward. You’ll be stretching your right calf. Hold for 30 seconds and breathe deeply.

Step your right foot forward. Step your left foot back to switch sides and repeat. 

Modifications

Make it Easier:

Bend your front knee less.

Bend your back knee.

Let the heel of your back foot come off the ground.

Place your back foot on a half-foam roller, plate, or yoga block.

Make it Harder:

Perform the downward-facing dog yoga pose for a deeper calf stretch that also stretches your upper body.

Place your heels on a half-foam roller and perform a forward fold.

Stand on a sturdy yoga block and perform a forward fold.

2. Half-Kneeling Quad Stretch

[Read More: The Best 8 Stretches to Do Before a Run, According to a CPT]

Your quadriceps often get overworked on runs, especially if you go uphill. Tight quads can cause hip and knee pain; stretching them out (and foam rolling) may help. The half-kneeling quad stretch doubles as a hip flexor stretch, but you’ll hold the top position instead of leaning forward. Performing it this way also engages your glutes and stretches your feet.

How to Do It: 

Begin in a tall kneeling position with your toes tucked — you may already feel the quad stretch here. Step your left foot forward and keep your right knee down, like the bottom of a lunge position. Keep both knees bent at a 90-degree angle.

Tuck your hips and squeeze your glutes. You’re stretching your quadriceps on your right leg. Hold for 30 seconds.

Step your left foot back to a tall kneeling position. Step the right foot forward to switch sides to stretch your left leg. Hold for 30 seconds.

Modifications

Make it Easier:

Add a pad under your back knee.

Untuck your toes on your back foot to stretch the top of the foot and less intensity on the ankle.

Avoid the Floor: Perform a standing quad stretch.

If you can’t reach your back foot in a standing quad stretch, place it on a chair behind you.

Make it Harder:

Place your back foot on a wall for the more intense “couch stretch.” 

Lift your back foot off the ground and bring it toward your glutes. Try to grab it with your hands. 

3. Runner’s Lunge

[Read More: 5 Minute Mobility: This Stretching Routine Is Perfect When You’re Low on Time]

The runner’s lunge (or low lunge) may feel more like an exercise than a stretch, but it’s not meant as an intense lunge workout. It’s a deeper hip flexor stretch than the half-kneeling quad stretch. Adding a reach or side bend stretches your upper body, as well.

How to Do It: 

Begin in a high plank position. Step your right foot forward and place it next to your right hand. Keep your left leg straight.

You’re stretching deep in your left quadriceps and hip flexors. Hold for 30 seconds.

Step your right foot back to the plank position. Step your left foot forward next to your left hand. Keep your right leg straight.

Hold for 30 seconds, stretching your right side.

Modifications

Make it Easier:

Place your hands on sturdy yoga blocks to shorten the range of motion.

Drop your back knee down to relax your back foot.

Make it Harder:

Lower to your forearms for a lizard pose.

Make it the world’s greatest stretch. If your right foot is forward, keep your left hand on the ground and reach your right arm up, twisting open through your chest. Repeat on the other side.

Lift both hands off the ground for more leg work. You can also add a side bend here.

4. Supine Hamstring Stretch

[Read More: The Best Squat Stretch Routine: Great Exercises to Prepare for Squats!]

Although running is a quadriceps-heavy activity, your hamstrings also assist in flexing (bending) your knees and extending your hips. Runners often have tight hamstrings, which can pull on their lower backs, causing pain or discomfort. Doing an assisted static hamstring stretch after a run increases blood flow to the area and may help.

How to Do It: 

Lie on your back. Place your right foot on the floor. Loop a yoga strap, long resistance band, or towel under your left foot. Straighten your left leg. Hold one side of your strap in each hand. 

Inhale, then exhale and lift your left leg. Pull your left thigh toward you as far as you can while keeping the leg straight. Hold for 30 seconds and breathe deeply.

Lower the left leg down. Loop your strap under your right foot to switch legs and repeat.

Modifications

Make it Easier:

Avoid the Floor: Perform a standing forward fold to stretch your hamstrings. Bend your knees if you need to.

Supine Version: Keep your knee slightly bent. 

Make it Harder:

To make it an active stretch, skip the assistance, perform an active straight leg raise, and hold at the top for 30 seconds. 

Place your hands on each side of your thigh instead of using a band.

5. Supine Inner Thigh Stretch

[Read More: Mobility Exercises and Stretches to Improve Your Clean and Front Squat]

Your inner thighs (or adductors) are commonly neglected muscles that play a significant role in running performance. Warming them up and strengthening them outside your runs is essential; stretching them afterward helps them relax. This inner thigh stretch is similar to the hamstring stretch, but you hold your leg out to the side.

How to Do It: 

Lie on your back. Place your left foot on the floor. Loop your strap, band, or towel around the sole of your right foot. Lift the leg to your hamstring stretch.

Place both ends of the strap in your left hand. Lower the right leg out toward the right side while you pull gently with the left hand. Resist letting it fall all the way open. Go far enough to feel the stretch in your inner right thigh. Hold for 30 seconds.

Return to the starting position. Switch the strap to your left foot and repeat on your left side. 

Modifications

Make it Easier:

Avoid the Floor: Hold on to a wall and perform a static lateral lunge for 30 seconds on each side.

Supine Version: Lie next to a wall so the foot of the stretching leg can rest on it, making the stretch more passive. 

Make it Harder:

Perform without the strap, using your strength to add resistance and hold the stretch.

6. Supine IT Band Stretch

[Read More: Stretches That Can Help Your Posture]

The iliotibial band, known as the IT band, is a common culprit in running injuries. When the IT band gets too tight, it can cause referred hip and knee pain. Stretching and foam rolling can help, but strengthening your glute medius is also necessary. This stretch lengthens the IT band by crossing your leg across your body as you lie down. Getting into it right after your hamstring or inner thigh stretch is simple.

How to Do It: 

Lie on your back. Place your right foot on the floor. Loop your strap, band, or towel around the sole of your left foot. Lift the right leg to your hamstring stretch.

Place both ends of the strap in your left hand. Keep your bottom foot still. Gently pull the right leg across your body until you feel the IT band stretch in your outer hip. Hold for 30 seconds.

Return to the starting position. Loop your strap around your right foot to switch sides and repeat.

Modifications

Make it Easier:

Avoid the Floor: Perform a standing IT band exercise. Stand with your feet hip-width apart. Cross your left foot in front of your right ankle. Reach your right arm up and stretch your upper body up and over to the right to feel the right IT band stretch.

Begin with the same foot position, but perform a forward fold with your upper body instead of the side stretch.

Supine Version: Lie next to a wall so the crossing foot can rest on it.

Make it Harder:

Lose the assistance to make it an active stretch. 

7. Figure-Four Piriformis Stretch

[Read More: How Deep Stretching Promotes Emotional Release]

The piriformis is a muscle in your glutes that can get tight and cause issues in runners. Your glutes and hamstrings work together to extend your hip. Since your glutes also help stabilize your hips and knees and can contribute to running performance, strong, active glutes help you power forward faster. Weakness often goes with tightness, so be sure to incorporate strength training for your piriformis and glutes outside of your run routine.

How to Do It: 

Lie on your back with your feet flat on the floor, knees pointing up.

Place your right ankle on your left thigh. Let your right knee open to the side, creating the “figure four” position.

Place your hands behind your left thigh. Pick up your left foot. Pull your leg toward your body as you continue pushing your right thigh away from you. Resist pushing through your knee. Squeeze your right hip and glute to feel the stretch. Hold for 30 seconds.

Lower back down to the starting position, switch legs, and repeat on your left side. Hold for 30 seconds. Inhale and exhale deeply.

Modifications

Make it Easier:

Avoid the Floor: Sit in a chair (or on a weight bench) with your feet flat on the ground. Place the right ankle on the left thigh, letting the right thigh move toward the floor. Create the same piriformis stretch in this position.

Supine Version: Stop after the first step. Some people may feel the stretch without lifting their legs off the ground.

If you can’t reach your thigh with your hands, loop a towel or band behind your thigh to assist.

Make it Harder:

Place your hands in front of your shin instead of behind your thigh to deepen the stretch.

Perform a pigeon pose for a more intense piriformis stretch.

Perform a standing figure-four pose. Stand on one foot, cross your ankle to your opposite thigh, bend your standing knee, and sit your hips back until you feel the stretch. Repeat on the other side.

Sample Post-Run Stretching Routine

Let’s put it all together. This post-run stretching routine takes you from standing to kneeling to a lunge and finishes with lying on your back. The figure-four stretch often feels intense and may feel more accessible after doing your other leg stretches.

The whole thing should take you 10 to 12 minutes. If you’re in a rush, doing one set of each is still better than nothing and will take less time.

[Read More: The 12 Best Mobility Exercises From a Physical Therapist (+ Tips)]

Equipment Needed: You’ll need a wall or sturdy object to hold on to, an exercise mat or towel to lie on, and a yoga strap or resistance band to assist in stretching. You may also want a chair or bench for some of the modifications.

Modifications

Make it Easier:

Substitute standing or sitting modifications if you don’t want to or can’t get onto the ground — maybe you want to do it after a run in the park and don’t have a mat. Here’s a quick refresher:

Replace half-kneeling quad stretch with standing quad stretch.

Replace supine hamstring stretch with standing forward fold.

Replace supine inner thigh stretch with static lateral lunge.

Replace supine IT band stretch with standing IT band stretch with reach.

Replace figure-four piriformis stretch with seated figure-four stretch.

Make it Harder:

Try the more advanced versions of each stretch:

Replace wall calf stretch with downward facing dog.

Replace half-kneeling quad stretch with couch stretch.

Lower your forearms to the ground in runner’s lunge.

Perform the supine hamstring, inner thigh, and IT band stretches without assistance.

Try the figure-four piriformis stretch without assistance or from standing on one leg and sitting your hips back. 

Benefits of Stretching After Running

Why stretch after running? Here’s what the science says.

May speed up lactic acid removal, which could potentially reduce soreness. (1)

Improves blood flow through the rest of your body to prevent the blood from pooling in your running muscles that you just worked hard. (2)

Gives your heart rate a chance to return to resting to improve heart rate recovery. (1)

Allows your blood pressure and body temperature to return to normal, especially if you take a run on a hot day. (3)

A chance for mental relaxation and to unwind from your tough run.

Mixed research on whether post-run stretching prevents injuries, reduces soreness, increases range of motion, or improves running performance. (1)

The placebo effect of post-run stretching makes you feel like you’re improving your recovery. Some studies show this mental effect does boost recovery markers. (4)

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018 Jul;48(7):1575-1595. 

American Heart Association. (2024, January 16). Warm Up, Cool Down. Heart.org.

Seeley AD, Giersch GEW, Charkoudian N. Post-exercise Body Cooling: Skin Blood Flow, Venous Pooling, and Orthostatic Intolerance. Front Sports Act Living. 2021 May 17;3:658410. 

Cook CJ, Beaven CM. Individual perception of recovery is related to subsequent sprint performance. Br J Sports Med. 2013 Jul;47(11):705-9.

The post The 7 Post-Run Stretches for Your Cool-Down (+ A Stretch Routine From a Personal Trainer) appeared first on BarBend.

2023 Clash on the Coast Under 82-kilogram (U82) division winner Sumer Johnson is now the U82 strongwoman world-record holder in the deadlift. Johnson was a part of the 2024 Official Strongman Record Breakers event in Derry, Ireland, on Saturday, April 20, 2024.

Johnson’s deadlift of 300 kilograms (660 pounds) was the first world record of the day. Check out the new world record below, courtesy of the Official Strongman Instagram page:

Johnson was at the barbell with her lifting straps secured. After some deep breaths, she began the pull and quickly reached lockout. She briefly looked around at the crowd before the official gave her the down command.

Once Johnson returned the barbell to the floor, blood streamed down her forehead as her excitement showed for claiming the record. Johnson used lifting straps and wore a weight belt but not a deadlift suit. According to Kaos Strength, the previous U82KG deadlift record was 282.5 kilograms (622.9 pounds) by Rhianon Lovelace.

Sumer Johnson’s Competitive History

Johnson has competed in strongwoman and competitive powerlifting. Her previous strongwoman accolades include a fourth-place finish at the 2017 Arnold Amateur Strongwoman World Championships in Columbus, OH, and a fifth-place finish at the 2022 America’s Strongest Woman contest in Las Vegas, NV. In addition to a huge deadlift, Johnson is a solid presser, as evidenced by a career-best 122-kilogram (269-pound) log press.

According to Open Powerlifting, Johnson’s competition-best deadlift was her 250-kilogram pull on June 27, 2020, at the Southern Powerlifting Federation’s (SPF) Arkansas State Championships in Little Rock, AR. Unlike strongwoman, straps are not allowed in competitive raw powerlifting. Johnson has a top raw squat of 227 kilograms (501 pounds) and a 121-kilogram (266-pound) bench press to her credit.

This was the first edition Official Strongman Record Breakers event. The replay is available for paid subscribers at the Official Strongman website.

Featured Image: @sumerjohnson on Instagram

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Over two days in early May, fitness leaders will engage lawmakers on the industry’s importance to the nation’s health and economy

The Health & Fitness Association, formerly known as IHRSA, is hosting its annual Fly-In and Advocacy Summit May 7-8 in Washington, D.C., where fitness leaders and executives will work to make the industry’s voice heard on Capitol Hill and push for the passage of key legislation.

During the two-day event, the Health & Fitness Association will reveal important economic impact data demonstrating the contributions of the health and fitness industry to the U.S. economy. There will be an emphasis on empowering attendees to educate lawmakers on the mental and physical health benefits of physical activity and deepen relationships with members of Congress and their staff.

Liz Clark, Health and Fitness Association president and CEO, remarked that the summit serves the entire health and fitness industry and has a significant mission.

“As we step into this new era, it’s imperative that we make our collective, unified voice heard on Capitol Hill,” Clark said. “This event provides a crucial platform for industry leaders to engage directly with lawmakers and advocate for policies that support the growth and vitality of our sector.”

Fly-In and Advocacy Summit attendees will also help advance support of the PHIT Act to expand HSA/FSA eligibility for physical activity and youth sports expenses and seek national liability protections regarding the use of automated external defibrillators (AEDs).

“Our goals are aligned with our global advocacy pillars, dedicated to championing initiatives that unify our industry’s voice, enhance consumer access to wellness opportunities, and foster a business-friendly environment conducive to innovation and growth,” said Mike Goscinski, vice president of government affairs for the Health & Fitness Association. “Through collaborative efforts and strategic advocacy, we will position the health and fitness sector as a powerful force for positive change, promoting preventive health benefits, equitable access and economic prosperity.”

The 2024 Fly-In and Advocacy Summit is sponsored by fitness industry leaders such as ABC Fitness, ALTA Technology Group, ClubConnect, Daxko, DX Factor, EGYM, FitOn Health, Matrix Fitness, NASM/AFAA, ROR Partners, Studio Grow, Technogym, Tivity Health and WellnessSpace Brands.

Registration for the Fly-In and Advocacy Summit is free for Health & Fitness Association members and costs $299 for non-members. 

Click here for the full Fly-In and Advocacy Summit agenda.

The post Health & Fitness Association Gears Up for 2024 Fly-In on Capitol Hill appeared first on Athletech News.

Dan Buettner, a renowned longevity expert who introduced the world to “blue zones”—places where people live significantly longer than average—has spent over two decades unraveling the secrets of the world’s oldest populations. 

Buettner’s “blue zone” eating habits hold the potential to add years to your life, and his simple approach is easier to embrace than you might think. Discover the transformative power of his longevity principles.

Eating Within a Limited Time Frame

Consistency in meal timing is one of Buettner’s key strategies for maintaining health as he ages. 

He follows a routine where all daily calories are consumed within a 10- to 12-hour window. 

Typically, this means having breakfast around 11 a.m. and dinner by 7 p.m., aligning closely with patterns observed in longevity hotspots.

Consistent Inclusion of Beans in Diet

Beans are a staple in Buettner’s diet, echoing his findings that a daily cup can add about four years to one’s lifespan. 

His day often starts with a hearty Sardinian minestrone, packed with three types of beans and various vegetables. 

This dish not only fulfills nutritional needs but also incorporates spices like red pepper flakes—to boost metabolism—and herbs like oregano and rosemary for their anti-inflammatory and antioxidant properties.

Hara Hachi Bu: Mindful Eating

The Okinawan adage “Hara Hachi Bu,” which translates to “eat until you are 80% full,” embodies a key principle of Dan Buettner’s longevity philosophy. 

This simple practice can make a profound difference in weight management, overall health, and our relationship with food. 

Instead of focusing on deprivation, Hara Hachi Bu encourages us to tune in to our body’s signals of satiety, preventing overeating before it even happens.

Lifestyle and Social Eating Habits

Despite his disciplined diet, Buettner enjoys the social aspect of dining and often eats out. However, he tries to stick to plant-based options. 

His favorites include cannellini beans, spinach, and roasted potatoes, and he often opts for plant-rich dishes like red or green curry tofu at Indian restaurants. 

These choices help him avoid saturated fats without sacrificing satisfaction or flavor.

Plant-Based Diet Emphasis

“I’m about 98% plant based”, Buettner states, noting that while people in blue zones do consume meat, it’s minimal. 

Compared to the average American who eats around 220 pounds of meat annually, blue zone inhabitants only eat about 20 pounds. 

Buettner himself prefers to reserve meat for occasional use, suggesting that a longevity diet can include meat once a week without adverse effects.

Beyond Diet: Lifestyle Habits from Blue Zones

While his plant-forward diet plays a significant role, Buettner’s approach reflects the broader picture of blue zone living. These regions boast more than just specific food choices. Here’s what else we can learn:

Purposeful Movement: People in blue zones don’t hit the gym; they integrate activity seamlessly into daily routines. Buettner likely emulates this by walking, biking, or gardening.

Stress Reduction: Chronic stress ages us prematurely. Blue zones offer natural stress-reducing practices – taking naps, engaging with spirituality, or spending time in nature.

Community Connection: Strong social bonds are a hallmark of longevity hotspots. Buettner’s social eating habits align with this, showing us that enjoying meals with loved ones is crucial for our well-being.

Move the Blue Zone Way

Dan Buettner recognizes that the gym isn’t the only answer to longevity. He emulates the Blue Zone approach of integrating movement into daily life. 

This could mean brisk walks, taking the stairs instead of the elevator, gardening, or even dancing around the house while doing chores.  Highlight the benefits of this natural movement for health and well-being.

Discover Your Ikigai

In Okinawa, Japan, the concept of “ikigai” is a driving force behind longevity. 

Roughly translated as “a reason for being,” your ikigai is what gets you out of bed in the morning. It’s the intersection of what you love, what you’re good at, what the world needs, and what you can be paid for. 

When you have a strong ikigai, life has meaning, and research suggests that this sense of purpose can add years to your life.

Wine at 5? The Benefits of Moderation

In most Blue Zones (except for the Seventh-Day Adventists who abstain from alcohol), moderate wine consumption is often woven into daily life and social gatherings.  

Dan Buettner recognizes this pattern, and while not a central pillar of his longevity approach, he likely acknowledges it as a potential benefit when enjoyed responsibly.

Buettner’s Flexible Approach

While Dan Buettner’s daily habits provide a valuable blueprint for longevity, he understands that rigid rules can be counterproductive.  

His occasional meat consumption and enjoyment of social dining demonstrate flexibility within his overall healthy framework. 

It’s this balance that makes his approach both sustainable and realistic for those of us seeking to prioritize long-term health without sacrificing the joys of modern life.