Both static stretching and dynamic stretching are really important parts of a fitness schedule but are key areas of training that are frequently overlooked. Regardless of how fit you are, i.e. a complete beginner who wants to understand the basic principles of fitness or a member of a running club who wants to finely tune their performance, stretching is vital to your performance!
Preparing for your exercise session should always include stretching. Many people do it, but rarely understand why they are doing it! Most would argue it’s to avoid injury and stretch tight muscles.
Static stretching, where muscles are held in a stretch for a number of seconds, was once seen as crucial for the prevention of injury. However, it could be doing more harm than good!!! Why? You are telling your brain that you are slowing down which in turn will reduce power and performance during the exercise that you are about to do.
Your exercise preparation, i.e. your warm-up, should actually include dynamic stretching – movement that gently raises your heart rate, prepares your muscles for the task ahead and mimics the activity that you are about to do.
So, putting this into practice, if you are about to go out for a run, dynamic stretching could involve arm swings, knee raises, squats, lunges and brisk walking.
Dynamic Stretching - The Squat
Latest research shows that static stretching (without movement) before exercise can reduce muscle strength by up to 30%! So, save your slow stretching until your cool down.
