For as long as I can remember you have been told by your coach or gym teacher to do lots of long, holding stretches before a workout or run. This is called static stretching which conditions your muscles to relax, in effect deactivating the muscle, this is why you static stretch during a warm down. Static stretching before a run will reduce performance and actually increase the chance of injury. Modern sports science has come a long way since then, what is now recommended before a session is called dynamic stretching. What you want to do is activate the muscles so they are ready for upcoming workout.
An example of dynamic stretches are
All of these actions start to increase blood flow to muscles preparing them increased activity. Static stretching whereby you stretch and hold the stretch for a long time relaxes the muscle, contracting it, warming it down for rest and it is this reason they should be avoided until the after activity warm down.
Dynamic stretching before a run is complemented by easing yourself into the run, let your body adjust for a while allowing your heart rate to increase and your muscles to warm up before you move up a gear into your training or race pace. As mentioned, a short walk or run beforehand is part of the dynamic stretching approach.
As always make sure your wearing the right running shoes for you and right gear for the more extreme weather conditions.
An example of dynamic stretches are
- squats and squat jumps,
- knee to chest,
- heel to butt,
- a short quick walk
- or a short slow run.
All of these actions start to increase blood flow to muscles preparing them increased activity. Static stretching whereby you stretch and hold the stretch for a long time relaxes the muscle, contracting it, warming it down for rest and it is this reason they should be avoided until the after activity warm down.
Dynamic stretching before a run is complemented by easing yourself into the run, let your body adjust for a while allowing your heart rate to increase and your muscles to warm up before you move up a gear into your training or race pace. As mentioned, a short walk or run beforehand is part of the dynamic stretching approach.
As always make sure your wearing the right running shoes for you and right gear for the more extreme weather conditions.
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