Stretch - What brings?

Stretch - What brings?

Stretching is the most important role play in the exercise. Especially as a runner you feel after the first weeks and kilometers of his running career here and there a pinch, the lower legs are often hard in the morning and the Achilles tendon is stretched like a string.

Muscles Stretching

Short theory

All of our muscles are a real marvel, just when you realize just how many muscles need to be tense or relaxed to the nearest thousandth of a second. But this exact on and off can only work, as long as the muscle can take its original length again and again. Running shortens the muscles, and the pull on the ligaments and tendons increases. This causes the mentioned ailments. The mobility of humans decreases more and more from the age of 15, but by stretching this development can be counteracted:

•  They increase your muscle perfusion. 
•  They improve your agility, making the step length and more dynamic. 
•  They regenerate faster, and you can go to the next unit more rested. 
•  Your general well-being increases, because a well-stretched body feels more balanced and easier.   You prepare your muscles for a burden.

The most important tips

After a short warm-up, stretch (walk around five minutes, loosely trot or do gymnastics). If you stretch before running, you can improve your agility and achieve all the above effects. Stretching after training is used to restore the initial state (just as important!).

• Hold each exercise for 20 to 30 seconds, continue to breathe and perform the exercises exactly. Never stretch jerkily - you should feel a slight tension, but no pain. The tension decreases after a few seconds, adjust the tension according to your feelings. 
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•  Shake gently for 5 seconds between exercises, repeating each exercise once. 
•  Concentrate on the muscle you are currently stretching or feeling. 
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•  The stretching exercises help you to give your body the suppleness you need for good coordination and fun running. The exercises are limited to the most loaded leg and buttock muscles.
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•  Build up the exercises before and after the training, take two to five minutes and pay attention to exact execution.
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• Important! Before you begin practicing, make sure that you are up to the physical effort. If you are unsure about this, consult your GP first!

Markus Schnitzer is an Austrian national champion over the Olympic distance of 1997, was fourth in the Winter Triathlon World Cup 1997 and 1997-1999 member of the Austrian Olympic A team. In 1999 he reached fourth place at the Olympic qualifying competition in Anzio. He studied sports science and sports management.