How is your stretching routine? 15 minutes a day? One time per week? On race day? When told to stretch by your yoga teacher, spin instructor, pilates instructor?? I admit it, I am not very good about stretching, although, my body desperately needs it. My hamstrings are so tight, I’m surprised I can run at all.
In Women’s Health, December 2007, they site a report by the Clinical Journal of Sports Medicine, that tested 30 participants who did their leg stretches every day (2 minutes, 5 days a week for six weeks), and their leg flexibility improved by 35 percent. Quad strength improved 3.2 percent and hamstring strength and increased by 5 percent. Improving leg flexibility TRANSLATES into more power!!
Al Lyman has designed a complete strengthening and stretching routine for runners and triathletes. He is a very well respected coach in the field of triathlon, as well as cycling and running. Each of his workouts is only 15 minutes and really should be done 1-3 times per week. We tried the “Fix the hips, Fix the knees” last night. You will need an exercise band with handles, elastic band and a yoga mat. Here are the items you will need to complete his workout. The exercise band is similar to a large rubber band but has specific resistances depending on which one you buy. This quick stretching routine can be done with your children! Ours climb around us, under us, on top of us, but we can get the work done- not nearly as relaxing though!
Go get strong and stretch more often!
SPRI ES503R Xertube Resistance Band With Door Attachment and Exercise Charts (Purple, Very Heavy)
3 responses so far ↓
1 kch // Jan 30, 2008 at 8:36 pm
Good info! I hadn’t heard that stretching actually correlates with an improvement in strength. Like you, I don’t stretch as much as I should, and this will motivate me to stretch more often.
Personally, I’m a big advocate for yoga, just because I feel like it’s a great way to combine stretching, strengthening, and meditation into one workout.
2 Stephanie // Jan 30, 2008 at 9:13 pm
Thanks for the reminder! I run regularly, but I often forget to stretch!
3 John // Feb 3, 2008 at 7:12 pm
This information is great…I really enjoy reading this blog, it incorporates so many factors that go into being healthy from an optimal perspective..Keep up the great work!!!
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