Stretching
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brittda posted 5 weeks ago.
Bikram yoga 4-5 x/ week, so basically everything. Other than that nothing...but that is 7.5 hrs worth :)
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Ironmom posted 5 weeks ago.
Not much. I keep thinking I should do more, but then I just don't. On the other hand, I'm a pretty flexible person, so I'm not sure how much more flexible I really need to be. I do sometimes walk and stretch while running if anything feels tight, and my karate regime includes a stretching section several times a week, but that's about it. I do try to warm up my joints really well before exercise, and that seems to make a bigger difference for me.
Blue Skies, -Robin-
http://ironmom.blogspot.com/
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Hawkeyenfo posted 5 weeks ago.
As a fairly non-flexible person, what are the differences and advantages wrt dynamic and static stretching? I used to stretch when I swam in HS and College but, hated it even then.
FLY NAVY !!!!
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pcolatri posted 5 weeks ago.
I heard on on of the podcasts that a German scientist did a study on very high elite, such as olympic runners. The results showed that the ones who did not stretch got more power per stride and could run the same pace as the people who did stretch, but with a much lower vo2.
So it sounds like to much flexability can decrease speed, or atleast how much you have to breath, and streching only helps with injury prevention.
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TriSooner posted 5 weeks ago.
jwillia852 wrote:
None existent; neither; nothing; never; neither. IMHO, stretching is way over-hyped with little to no definitive benefits. Yes, I've seen all the websites that talk about how important it is. I've also seen the sites that suggest it has very little postive benefit. So, stretching is a personal choice.
What does your stretching regime look like? Before or After workout? What do you stretch? How long do you hold it? Do you prefer functional dynamic over static?
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beads1985 posted 5 weeks ago.
I warm up a little then I do some easy stretches before an event.
Afterwards I cool down and do some more thorough stretching.
Nothing to it, but to do it
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jnrice posted 5 weeks ago.
pcolatri wrote:
I heard on on of the podcasts that a German scientist did a study on very high elite, such as olympic runners. The results showed that the ones who did not stretch got more power per stride and could run the same pace as the people who did stretch, but with a much lower vo2.
So it sounds like to much flexability can decrease speed, or atleast how much you have to breath, and streching only helps with injury prevention.
I think I heard the same podcast and I thought it was running economy, not speed or power. In other words I heard the less flexible you are the less your body is taxed to maintain the same speed as a more flexible person (or hopefully yourself if you were more flexible). That being said, I stretch a little before and after just because it seems right. If I had all of the time in the world I'd do Yoga as well. Anyone want to pay my bills for me?
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Socket posted 5 weeks ago.
I stretch before and after. Before because I get terrible cramps if I don't, and after because then my legs aren't tight for the next day or so. I think I really should be doing warm-ups and cool-downs instead.
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sbrstlouis posted 5 weeks ago.
Warm the muscles with very light and easy exercise. Stretch post-race or post-workout.
Matt Cazalas - Technical Writer
Network Cables
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bes5920 posted 5 weeks ago.
I used to get terrible knee pain. Doc diagnosed as patella-femoral syndrome. PT said one of the main causes was lack of flexibility and muscle strength on the stability muscles. For the last two years I've worked on stretching which I do before bed. I usually *try* to stretch before and after like superman said. I find that if I don't my legs hurt.
Usually takes about 20 minutes a day plus 15-20 minutes after each hard workout - usually just biking and running...ok, mostly just running.
Bryce
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danpatgal posted 5 weeks ago.
I love using the bike as a warm-up for my runs. If I don't do that I'll run easy, do some very easy stretches before and some more/longer stretches after. However, I've definitely scaled back pure stretching and focused more on Yoga, warming up, and cross-training. I've had hamstring, hip and ITB issues for a few years now, and it seems like, knock on wood, that in my case stretching less has actually done me some good (perhaps I was overstretching before).
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Ultrarunner posted 5 weeks ago.
sbrstlouis wrote:
Warm the muscles with very light and easy exercise. Stretch post-race or post-workout.Matt Cazalas - Technical Writer
Network Cables
This is a good formula. Some studies have shown that pre workout stretching doesn't really decrease the amount of injuries sustained. It can actually lead to more injuries because you are trying to stretch a cold (relatively) muscle. Instead, warm up very slowly with a like mode of exercise until you break a light sweat. This moves blood to the muscles that are going to be used and allows for a safer more effective stretch. As for the type of stretching, endurance athletes need to focus on static stretching since we are using a majority of slow twitch muscle fibers and don't require quick explosive movements. Ease into each stretch until you feel a slight amount of stretch and hold for 30 seconds. Relax the muscle for 10 seconds and repeat two more times. It's just like working out, 3 sets of 30 seconds with a 10 second rest in between. Spend more time on your post-workout stretching, this is where you increase your flexibility. Remember not to stretch too hard as it can create microscopic tears in the muscle much like heavy strength training can do. Stretching should be for increasing flexibility, not muscle breakdown. Proper stretching will also help with recovery if you stay well hydrated since it moves blood to the muscles which carries nutrients to them and with the increased hydration you speed up the cellular metabolism allowing them to flush and heal quicker. As for what to stretch...everything. Everything is connected in some way. Runners and cyclists typically have very tight hips since our legs only move in a sagital plane of motion (front to back). I don't have time to go into every stretch, so let's just say stretch everything legs, hips, low back, abs, shoulders, chest, and arms.
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deepbluex posted 5 weeks ago.
this is going to sound competely stupid but don't you *want* tight muscles? It seems like if you're too loose and flexible, you would be less of a "rubber band" able to return impact energy like a taut muscle.
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trigirltina2 posted 5 weeks ago.
Coach says studies go back and forth on when to stretch. Today stretch after a warm -up.
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DonP posted 4 weeks ago.
I don't know about any of the other posters, but I am not a spring chicken anymore. When I was young I hardly ever stretched, or did any strengthening exercises and I got away with it. Once I started doing more intense run training at the ripe old age of 40 I got injured way more often if I had no stretching/strengthening routine. I put these (stretching and strengthening) both together because a lot of the stretch exercises are also strengthening at the same time: yoga stances for instance. At 45y I took up ballet. This is sort of like doing yoga to live music! requires increased coordination and timing, balance, joint positioning work and static and dynamic stretches. The year I did ballet training 1-2x/week for 60-90 mins I had no injuries. Stopped ballet - injuries started again. I don't particularly stretch before a run workout now, but do need a long warmup, or I risk injury. I do a 1 hour stretch/strengthen routine to music 2-3 times per week and have had no injury in the past 18 months, and I am training more than I ever have for triathlon/duathlon (6-12 hours per week, high intensity). I try to do the stretch/loosening up routine BEFORE (up to 1 hour) swimming because I have shoulder problems and I find it helps. So as to stretch timing, I am with those who think it doesn't matter when, just do some stretching, but be gentle on your body!!. I do think that as we age (and we have added injury upon injury over the years to various muscles tendons and joints) that our bodies' needs change and flexibility and strength become vital to fitness and health - and injury prevention. That's my 0.02c worth anyway!!
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brittda posted 4 weeks ago.
DonP wrote:
I don't know about any of the other posters, but I am not a spring chicken anymore. When I was young I hardly ever stretched, or did any strengthening exercises and I got away with it. Once I started doing more intense run training at the ripe old age of 40 I got injured way more often if I had no stretching/strengthening routine. I put these (stretching and strengthening) both together because a lot of the stretch exercises are also strengthening at the same time: yoga stances for instance. At 45y I took up ballet. This is sort of like doing yoga to live music! requires increased coordination and timing, balance, joint positioning work and static and dynamic stretches. The year I did ballet training 1-2x/week for 60-90 mins I had no injuries. Stopped ballet - injuries started again. I don't particularly stretch before a run workout now, but do need a long warmup, or I risk injury. I do a 1 hour stretch/strengthen routine to music 2-3 times per week and have had no injury in the past 18 months, and I am training more than I ever have for triathlon/duathlon (6-12 hours per week, high intensity). I try to do the stretch/loosening up routine BEFORE (up to 1 hour) swimming because I have shoulder problems and I find it helps. So as to stretch timing, I am with those who think it doesn't matter when, just do some stretching, but be gentle on your body!!. I do think that as we age (and we have added injury upon injury over the years to various muscles tendons and joints) that our bodies' needs change and flexibility and strength become vital to fitness and health - and injury prevention. That's my 0.02c worth anyway!!
I am the same way--my body just does not move like it used to and I NEED to stretch. Thus the yoga :)
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Ultrarunner posted 4 weeks ago.
If a muscle is tight though it has to work against itself to contract therefore using more energy. The same applies to the antagonist muscle group ie. tricep group to the bicep group. If the tricep is tight the bicep has to work harder to contract.
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sasquatch posted 4 weeks ago.
I'm relatively new to the biking/Running stuff, so I won't speak to the pros/cons of stretching for that. But I did note that you said you were taught not to stretch your ankles, which is the opposite of what I learned swimming. Most swimmers work extensively on Ankle flexibility. One of the main areas of drag for many people end up being their feet in the water. I wouldn't specifically stretch them, but I use fins which both strengthens and increases the flexibility.
I guess that brings up a difference between the importance of flexibility vs the importance of "stretching". hmmm. Any thoughts on that?
I seek the feedback from avid endurance athletes on this one..
What does your stretching regime look like? Before or After workout? What do you stretch? How long do you hold it? Do you prefer functional dynamic over static?
I ask, because I have read (not sure if it was here), that some endurance athletes prefer to not stretch. Personally, I have always been taught to not stretch my ankles and I currently do as much functional dynamic as possible.