The Runners Fallacy – How The Way You Stretch Could Be Making You Slower Article

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The Runners Fallacy – How the way you stretch could be making you slower

When looking at an athlete's involvement in sport, one must take into consideration the sport for which the athlete is training. Generally, sports fall into two categories: power or endurance sports. Any length of a triathlon is considered an endurance sport, even the shorter sprints.

Author: Jarrett Pflieger

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An elite athlete will spend hundreds of hours per year preparing for competitions. Sometimes, gains in sport-specific conditioning are limited by the incorporation of poor pre-race training techniques, including stretching. Some effects of static stretching have a negative effect on power output leading to a decrease in performance.

During pre-race warm-up, many triathletes perform static stretching exercises. There are a number of choices that should be considered with respect to this aspect of the warm-up. Before we decide on which type of stretching technique should be performed, we must look at what we are trying to accomplish. In triathlons, we are trying to maintain an optimal power output level throughout the entire.

We do not want to impede the process of optimal power output of muscles by incorporating the wrong training techniques in the process. Static stretching exercises are often a part of a pre-race routine. The question is, does stretching help or hinder sustained power output and which type of stretching exercises will provide the best possible result during training and competition?

The two most common forms of stretching are static and active. Static stretching lengthens the muscles by holding a stretch for a period of time. Dynamic stretching involves active movements such as arm circles and shoulder shrugs and helps get the muscle warmed up and ready for action.

From a physiological perspective, dynamic stretching is the preferred choice and can be part of every triathlete’s pre-race routine. It is preferred choice because static stretching can interfere with the muscles ability to create power resulting in a negative impact in performance. Studies have shown that static stretching decreases the dynamic strength of the muscle and some research professionals feel that static stretching may put the athlete at a greater risk of injury.

Static stretching causes the muscle to lengthen. This can causes inhibition in the ability of the muscle to recoil or contract forcefully. The application of power is dependent on the ability to produce a quick contraction, especially during a race. A muscle that is statically stretched prior to the competition will not have the capability to perform this type of contraction at an optimal level.

Often, the importance of the pre-race stretching routine and its resulting effects on performance are not taken into consideration by triathletes. If the goal is to maintain power, athletes should be involved in a limited, non-aggressive, dynamic stretching program prior to the competition. Some athletes may be tight in certain areas or dealing with injury. Under these circumstances, a limited amount of static stretching should be considered.

About Author

Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. For more tips and triathlon training advice, please visit www.triathica.com/offers/newsletter_offer_001.html. If you are looking for a training plan or coaching, check out Triathica's website at www.triathica.com.

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The Runners Fallacy – How the way you stretch could be making you slower