Subscribe To Carvey Running Tips
Should I Be Doing Stretching Exercises Coach Carvey?Should you be doing stretching exercises? Yes, maybe and I don't know. Could I be more vague? Yes, maybe and I don't know.
Everyone is different, especially on the subject of stretching and flexibility. Some fine runners hardly ever stretch. Some can't function without hours of stretching exercises everyday. The only thing I would stress is if your going to stretch, especially before you run, do it very gently and slowly. Think of your cold muscles like Bazooka bubble gum. When this wonderful pink substance first enters your mouth it's as hard as a frozen diamond. Now, have you ever tried stretching a frozen diamond? Well of course you have and you failed... Now, warm up that gum with saliva as you chew and suck and grind and it becomes a plyable friend that will do your bidding. Man that is sexy! This is what works for me stretching wise. It may work for you too. Follow this simple 5 minute stretching routine by my personal trainer/bodybuilder wife Lorelie.
You can find all eight exercise videos in one place on our YouTube Channel.
This Is My Personal Simple Stretching Exercise RoutineBefore your run, stretch the main muscle groups lightly. Then jog a 1/2 to 1 mile and stretch again, this time a little more intensely.Many of my runs are out and back and I will stretch again at the turn-around before heading back. When the run is finished do a little light stretching or whatever feels good to you. You can follow the video above if you want to. It is a general overall stretch and very relaxing. Ok Let's Get SeriousBecause everyone is different in musculature, joint structure, and genetic composition you will need to create a program that is unique to your body and your activity. If you have access to a Personal Trainer, Chiropractor, Massage Therapist or Physical Therapist, than ask for help with this if needed. In the meantime I will give you some tips and hopefully some helpful information that you can use.
Current research doesn't validate or invalidate one method of stretching over another. I guess they are as torn as I am about stretching exercises. And researchers have been unable to validate without question the proposed benefits of flexibility training, although there is evidence that indicates that flexibility training helps to enhance muscular relaxation, improve range of motion, improve muscular balance, enhance speed, reduce injury occurences for some activities and improve performance of sports related activities.
So I say go for it, it feels good, and if your careful not to overstretch, than it can only help to make our bodies more supple.
Here Are Some Basics to RememberI will keep it simple here...
There are two main categories of stretching...
Passive-Slow stretching, controlled and held for 15 -30 seconds, This is probably the safest one, especially for someone just starting out.
Active-Active or ballistic stretching requires muscle contraction through a range of motion, this is meant to be used as a functional training method. For our purposes we will only talk about passive stretching, which is generally safer and effective enough for the average exerciser.
*Never stretch to the point of pain. It should only feel slightly uncomfortable, but not painful
Some facts to remember:
|
With a passive stretch you go into the stretch slowly until you feel a gentle pull on the muscle. Hold that position for at least 15-30 seconds. Release the stretch and then go back into the stretch, this time you should be able to stretch slightly farther. Hold again for 15-30 seconds.
