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Warming up - Some dos and don'ts.

Over the years, the advice about warming up for training and competition has varied from one "expert" to another. When I was doing my initial athletics coaching qualifications, stretching before competition was deemed to be essential, then there came a phase when some authorities started to question whether stretching really improved performance or indeed whether it helped prevent injury. At last some definitive scientific advice is available based on a very wide range of studies. (September 2004)
 
The interesting conclusion is that stretching is vital to all athletes and does cut your risk of injury BUT the stretching should not be done immediately before the activity as there is some evidence to suggest that this may actually impede performance!
 
However, all studies conclude that proper warm-up is essential before athletic activity. So "active warm-up" is vital and should involve using the muscles which will be used in the activity, gradually increasing the intensity of the warm-up. This would involve jogging to start with, gradually increasing the pace and, when the heart rate has been raised, then specific drills should be introduced. This may take 20 minutes or more.
 
Stretching, however, is very important to improve flexibility, and improved flexibility will benefit athletes in all events, even cross-country! Of course stretching can be done at home when you are warm and comfortable and should be done virtually every day if you really want to maintain or improve flexibility.  After exercise, when your body is well warmed up, is the ideal time but should not be the only time.
 
It is now recommended that stretches should be held for 30 seconds as less than this would seem to have no value in stretching the muscle and longer than this provides no extra benefit. Experts are agreed that "ballistic stretching" should be avoided, that is bouncing in and out of extreme positions.
 
As for which stretches to do; that's when you need to talk to your coach! But generally, if a muscle feels tight then gently stretch it whatever way you can, without taking it into a level of pain.
 
Arnie
30/10/2004
 
Do not attempt to do any of these activities without qualified coaching supervision

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