Stretching. Do You Need To Do It?

Most of us have heard that stretching is important, however knowing the right stretches to do at the right time can make all the difference.

To prepare for a training session – dynamic stretching can be beneficial to assist in lengthening and preparing muscles for the session. Gently take your limbs through their natural range of motion eg. Arm & legs swings, wrist/ankle circles etc. This is best done immediately before the warm up or integrated into the warm up routine. Drills can be included as a form of stretching to assist in activating the right muscles for the activity.

After the training session is complete you can make use of static stretching. This is the type of stretching most people are familiar with. Holding a muscle in a lengthening position for a period of 30-60secs. This type of stretching is best done when the muscles are warm & to recover from the session.

Monday – 30mins easy jog no stopping. Include static stretching afterward

Tuesday – 60mins swimming incl. 15mins of drills at the beginning to activate lat muscles.

Wednesday – 30mins Yoga/Pilates

Thursday – Day Off

Friday – 30min easy jog incl. 5mins power walking in the middle

Saturday – Day off

Sunday – 90min to 2hr cycle outside if possible or 60min spin class focus on high intensity short intervals. During recovery time focus on steading breathing.

Monday – 30mins easy jog no stopping. Include static stretching afterward

Tuesday – Day off

Wednesday – 30mins easy jog no stopping. Include static stretching afterward

Thursday – 45min spin class, rowing ergo or bike ergo incl. 15mins of high intensity efforts

Friday – 30min Run Set incl. 5 short sprints (approx. 50m) with jog or walk back recovery. Include dynamic stretching before sprints

Saturday – Day Off

Sunday – 60min swimming incl. 15mins of drills at the beginning to activate lat muscles.