Do not stretch before a race. There is research that shows it will slow you down if you stretch prior to an event. So, it's better not to stretch before training either- you should train like you race- fast and stretching could slow you down. Anyway, the best warm-up is movement, not static stretching. Warm up by paddling or by jogging or some movement that will warm the muscles.
However, stretching is very important. Stretch after workouts, not before. Warm up the muscles first and then stretch. The warmth increases the effect of the stretching.
I know a many-time world champion paddler who would do the following routine every morning- run, shower, stretch. The run is short and slow- not a training run, but a warm-up. The hot shower increases the warmth of the muscles. Then, stretch slowly. This is a great active recovery session. Run, shower, stretch.
Another Olympic champion I know would just do a half hour session of stretching every evening. This is the type of thing that separates the champions from the also-rans. It reduces the chances of injury, helps you recover from workouts, increases your flexibility and mobility, helps make your movements more efficient and relaxes the body so you feel better and sleep better.
Make stretching a part of your training. Sorry, but I can't go into the details of various stretches here. Include stretches of your entire body, not just the arms or upper body.
Or you can take a yoga class, which is very popular these days. The yoga instructor will help teach you a routine. Try to make it a daily habit- not just an occasional thing. The little bit of stretching that people do right after a workout isn't enough. You should have regular stretching sessions, just like you have regular workouts. Schedule and plan them, just as you schedule and plan your regular workouts.
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