Stretching for Runners:
Why is Stretching Important for Athletes?
Most of the people in this world were raised being told and taught that stretching before a run is the best way to prepare for a workout. As athletes have gotten stronger and faster, recent research has shown that there might be better ways and times to stretch to improve the athlete's overall performance. So now, athletes have many questions about when to stretch. For instance, when is the best time to stretch before running, after a mile warm up, or after running? Static stretching after running is useful but a dynamic warm up is the most effective.
Any kind of stretching is a very important movement a person should do almost every day. They should switch up what they stretch.
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Many people grew up being taught that they should stretch before the run of activity. New research shows that a static stretch such as touching your toes for 30 seconds, quad stretches (pulling a leg behind the back), calf stretches and hip stretches do not make an athlete looser, stronger and injury-proof. "Michelle Olsen, PH.D stated, Believe it or not, you could potentially strain your muscles with static stretching, and it might even slow you down" (Smith). Instead, breathe deeply to get oxygen to the muscles and warm them by movement. To help get oxygen delivered to the muscles, slowly start to raise the heart rate by walking, jogging, or even some jumping jacks. In past years, researchers have discovered that static stretching can shorten a jumper's jump and slow a runner's speed. Athletes do not want shorter jumps and slower times. The numbers have been shocking for many competitive athletes who have been taught static stretching and used it all their athletic career. Static stretching before competition can significantly drop the athlete's performance by 2.8 percent. This is why slowly raising the heart rate by moving is a better warm up than static
Therapeutic stretches of the gastrocnemius and soleus muscles. If the ligament are weakened, cross fiber friction them to try to regain some of the integrity of the ankle back.
The reason why is that exercising gets your blood pumping which brings more oxygen to your muscles. According to table #1, it can be seen that most of the numbers under the difference column are positive which means that these people’s squeezing rate increased when they exercised first. Based on graph #1, you can see that more people increased by the height of the bar. Both the table and the graph support that if a person exercises first , he/she will be able to squeeze a clothespin more times in a minute than a person who rests
Pain was significantly increased with flexion and extension. Sensation is decreased in the bilateral upper extremities. Strength is decreased in the bilateral upper extremities.
Kerr (2012) states that there are 3 main types of exercise which are aerobic, strength/resistance training and flexibility exercises. Aerobic exercises will help keep the heart, lungs and muscles healthy, and when paired with a healthy diet will aid in weight loss. Appropriate resistance training will help to improve strength, posture and balance as well as causing the participant’s body to look more toned. Also the build up of muscle will aid with weight loss as at rest muscle burns more calories than inactive tissue. These exercises should be done two or three times a week. Flexibility exercises are important because if a muscle isn’t stretched then overtime it will shorten and become less elastic. Therefore joint mobility will decrease and the likelihood of injuries to muscl...
As soon as the alarm sounds you can begin the day with a healthy start. Before getting out of bed do a few stretches to warm up your muscles and improve your range of motion. For example, try the “back flying” exercise. You’ll not only stretch the muscles in your torso and feel your spine elongate, but you'll also feel this position bring length to your arms, legs, neck, chest, and shoulders. Sit in the middle of your bed with your legs extended in front of you. Slowly lower your torso down so that your head is hanging off the bed. Extend your arms to the floor, and relax your body. Allow gravity to deepen the stretch. Hold this position for 30 seconds, then bend your knees and put your hands behind your head to sit up. This can be key to getting through the day pain-free.
...ic to get focused in on their match, and to motivate them as well. As mentioned, most importing reason for doing a warm up is to prevent injury during competition. Warming up the muscles will prevent injuries such as hamstring tears and other types muscle strains.
As the exercise intensifies, you need more energy and therefore more oxygen. Your blood carries oxygen from the lungs to your muscles. To keep up with these increased oxygen needs, you have to have more blood going into your muscles. As a result, your heart pumps faster, sending more oxygenated blood to your muscles per second. Aim-
After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility.
Endurance running is a rewarding experience that puts to test an athlete’s courage, perseverance and determination. It is a marvelous wonder how the human body, with the proper conditioning and mental focus, could achieve such tasking running distance. Elite runners complete the marathon course in just over 2 hours, while the average runner completes it in about 4.5 hours. It’s difficult to comprehend how someone could run, consistently, for 4.5 hours.The actual marathon is simply a formality as the journey starts the day training begins. The outcome, the day of the marathon, is dependent on how successful the training program was executed. Long distance runners are the biggest advocates of the sport, always convincing others to jump on the training wagon. However, some runners, while they refuse to admit it, ponder if the effects of long distance running could be doing more damage than good. It is true that long distance running is potentially dangerous to the heart; however, research suggests that physician examination, as well as proper mechanics and posture during the training phase would ensure an enjoyable journey towards reaching an endurance goal injury free and would even benefit the heart in the long run.
The body was designed to perform a variety of tasks while actively using muscles. Sustained muscle activity robs the muscles of life giving blood flow. It is very important to actively stretch during breaks to flush out toxins that build up in the muscles that were used for sustained posture.
Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout.
"Flexibility Training... Stretching For Sport And Athletes." Phil Davies' Sports Fitness Advisor - Get Fit for Sport & Life. Web. 03 June 2010. .
Today, millions of people have discovered the benefits of stretching. Over the last years, studies have shown that people that live these active lives live fuller lives. In fact, studies show that a lack of physical activity directly relates to many major illnesses and death. Before the Industrial Revolution, people actually had to work hard to get their needed amount of movement. After the Revolution, it became a different story. People no longer needed to work physically to make a life for themselves. With this lack of movement came lack of flexibility. Now, everywhere you look, you see people out jogging, hiking, and playing golf, tennis, and other sports to stay active. The fitness trend is in; but it’s not a trend anymore. Now, it’s a way of life. Stretching is an important part of this way of life that many people leave out.
Another thing that is important to prevent injuries is to warm-up before you exercise. A warm-up prepares your body for exercise. When you warm up you get your blood flowing and loosen up your muscles. Loosening your muscles before exercise helps you avoid injuries to your muscles. When you first begin exercising you use less muscle fibers then you do when you have been exercising for a length of time. This reduces the strain on each individual muscle fiber. One injury warming up helps prevent is the tearing of muscles.
Performing planks daily allows you to be more flexible. Planking widens and stretches all your posterior muscle groups such as the shoulders, shoulder blades, and collarbone. It also stretches your hamstrings, your feet arches, and toes. If you add a side plank into the routine, you can also work on developing your oblique muscles. Flexibility means being able to perform other forms of workouts with competence.