'For a muscle to contract it must first lengthen'

There is much debate about the benefits of stretching. You will find some triathletes and runners that have never stretched but have gone on to improve their performance year after year. Then there are others that swear by stretching and its benefits.

What is our view?

Our advice is linked to the scientific research of the National Academy of Sports Medicine (NASM) . All of their concepts are scientifically tested and proven and as such, we advocate their use in our programmes.

To produce a movement our muscles must contract. To be able to contract, a muscle must first lengthen (load). If the muscle is overactive and tight it will not be able to load effectively and the subsequent contraction will therefore be less powerful. This is the rationale we advocate for stretching muscles.

Flexibility is a key component of your training programme. Some of the main benefits include;

• Correcting muscle imbalance
• Increasing extensibility of muscles
• Increasing joint range of motion
• Relieve joint stress
• Prevention of injury

We believe the following methods allow your muscles to perform at their optimal levels:

• Foam rolling (SMR) pre exercise (this includes rolling key muscle groups to lengthen them, make the muscle more pliable, and increase the temperature of the tissue so that it can contract with optimal force).
• Stretching short and tight muscles pre exercise. This will involve static, active and dynamic stretches for a variety of muscle groups. Often the calves, hip flexors, and hamstrings.
• Development stretching post exercise and foam rolling

As a member of TriathlonCoaching.uk.com you will have access to these very specific exercises with clear illustrations. You will also have access to email support from your coach should you need further advice.