The "boring" stretches

In this of the runningAs fans of any sport, we like to emulate our great idols, trying to do similar feats, hard workouts, high-end shoes, gels with 20 properties, GPS that tell us how much we should sleep to recover, we do everything possible to be better. or not?.

Our idols stretch… why don't we?

We like to run, not stretch, but we don't like to injure ourselves either ...
It is logical that the more intensity and / or more volume of training, the chances of having an injury increaseIn general terms and we know, because we are tired of reading Post, that stretching is essential, but we find it so boring, also, if I don't do it I will gain minutes of training !. Well after this general irony, too, I am going to expose you a couple of basic needs so that you include stretching in your weekly workouts. And if it is due to lack of time, here is the solution, You subtract a kilometer from your departure and stretch, I assure you that the benefits will be greater.
A teacher taught me that: "A SHORT MUSCLE IS A WEAK MUSCLE", with this lapidary phrase, you can build a lot of basic theories that prove you right.

1st Why STRETCH before training?

Simple, our muscular system is at that time adapted to the activity we have been doing before, so the ranges of motion are not adequate for the race, with the consequent loss of motor effectiveness during much of it. We also have to adapt our cardiovascular system to the activity that we are going to perform.

2nd What can happen if I don't STRETCH before training?

In the worst case, a muscle tear and like RUNNER, there is only one thing you hate more than stretching, and that is injuring yourself. But that fortunately is not very common, unless the exercise is of high intensity. What does usually happen, happens in the long term, so that you understand it, it is like when you start your car cold and you go to the second to fight through the streets, you know that it is not good, but since at that moment it does not happen any…
In the long term, what happens is that we accustom our muscular system to work in a short range of motion, since we have not previously warmed or stretched it, so biomechanically it adapts to a range to protect itself, if we are above rhythms stable when we go out to run, the working range of the muscles involved in the race, are shortened to protect themselves and unfortunately sooner or later, they will give us war.

3rd What can happen if I don't STRETCH after training?

The most immediate thing you will notice is a worse recovery. Our muscles need to calm down and we need the "blissful" ranges of motion of the muscle to remain normal, since after an effort they tend to contract to protect themselves from the "aggression" suffered and when we stretch we help them in a more transition. guided to rest. And in the long term, what can happen is a compendium of problems that, although not directly related to stretching, surely have an important causal implication.

4th What kind of STRETCHES should I do?

Before training, I like to first short-time static (5/8 sec) to stretch the muscle but not relax it. They must be made of all muscle groups, since even if they are not those involved in the impact (lower body) they all have their degree of importance in the race. Then dynamic, which are responsible for preparing our body for exercise, for me these are the most important. And finally, a jog with a change of pace to get our body ready for training.
The importance of these steps is proportional to the intensity of the exercise to be performed.
After training, we will do passive stretching, without forgetting the upper muscle chains either. The duration of each stretch will be related to the overload of the muscle that we are stretching, with a minimum of 20 seconds and a maximum of 90 seconds (this time is very good for significant overloads, longer, there is no known data on muscle improvement ) and never reaching the intense pain (false belief) stretch, but do not suffer.
I hope I have clarified the world of stretching a little more and that you are one of those who stretch 😉
Baldo perez
PERSONAL TRAINER-CHIROMASAJISTA-PILATES-NUTRITIONAL AND SPORTS ADVISOR
Phone: 617934077
Email: baldoperezlopez@gmail.com