How to stretch before your running GPS training
Nov-23-2009 By admin
Woman Stretching Before Running
Whenever you exercise, it is important to do stretching to warm up the muscle. This results to higher amplitudes painlessly and with minimal risk of injury.
What few people know is that stretching before exercise is also important because it prepares the tendons, ligaments and muscles for the intensive physical effort and it also prevents muscles and joint injuries. At this point in stretching, it is necessary to be cautious.
Light jogging is recommended to begin the session, cycling for a few minutes or climber, to stretch the muscle below without “surprise” cold.
Why stretch?
Here are some more reasons:
- Reduces muscle tension and makes the body feel more relaxed.
- Helps coordination by allowing freer and easier movement.
- Increase the extent of the movement.
- Prevents injuries such as pulled muscles (a previously stretched muscle resists stronger and better than a strong muscle tension without stretching).
- Ago so strenuous activities easier as cycling, because it prepares you for the effort (the stretch is a way of signaling the muscles that they will be used shortly).
- Favors the movement to create vasodilation.
- Prevents loss of mobility that is could occur in sports like cycling.
How do I stretch?
Before having your running gps Training, learn how to stretch easily. There is a right way and a wrong way to do it:
- The right way is a stretch that is relaxed, sustained and with focused attention on the muscles being stretched.
- The wrong way (unfortunately practiced by many people) is to rebound or stretching movements to pain. Such methods may, in fact, cause you more harm than good.
If you stretch correctly and regularly you will notice that every move you make becomes easier. Muscle will take time to release a “tight” or group of muscles but the time it takes you soon forget when you start feeling better.
The easy stretch
When you begin a stretch, spend 10 to 30 seconds at easy stretch. Rebounds do not! When it gets to the point when you feel mild tension, relax while holding the stretch. The feeling of tension should diminish as you maintain the appropriate position. If not, loosen a bit until you find the degree of tension that you find comfortable.
• The easy stretch reduces muscular tension and prepares the tissues for evolved stretching.
Evolved stretching
After the easy stretch, move slowly and smoothly to the evolved stretching. Extend the easy stretch for 2 to 3 cm, until you feel a mild tension again. Hold this position for 10 to 30 seconds and in control. By repeating the exercise, the tension should diminish. If not, loosen up slightly.
• The evolved stretching tones muscles and increases flexibility.
Breathing
Breathing should be slow, rhythmic and controlled. If you’re leaning forward to make a stretch, do the movement, then exhale slowly and keep breathing slowly. Never hold your breath while stretching, you’d be limiting the supply of oxygen to your muscles. If a stretch position inhibits your natural way of breathing, then you’re obviously not relaxed. Ease back a bit until you can breathe naturally.
After a good stretch, you are ready for a good Running GPS Training! On the road!
Posted in: runners gps, running gps
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