EP.53 – Why we Stretch Before Every Training Session and Game, and why you should too.
Podcast (15 Minutes) Stretching is a contentious topic, but much like last weeks episode on ice baths, the science can be a minefield of unrealistic studies and sensationalised media headlines.
The key to stretching before sport is in the details:
– Dosage: (25-30sec) of gently holding the position
– The correct stretches: (we love the crouching three for any running athletes, linked below)
– And to follow the stretches up with a proper activation and dynamic warm-up series.
We also cover:
– Where the science on stretching has gone wrong and how it under appreciates the nuance of stretching pre-exercise.
– How thinking and the scientific method are both valuable but need to be understood fully to apply
– How a short dose of the right stretches can have an incredible restorative effect on alignment, performance and long-term injury reduction and recovery
– We discuss thinking and the scientific method in general and how challenging traditional or preconceived theories can be challenging
Some resources and extra reading/watching:
The AIS stretching study (it was actually 2008):
The negative effects of static stretching are restored when combined with a sport specific warm-up component
To download our full warm-up routine for free (PDF) head over to our website home page
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Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!