Half Marathon Training With Mike Buss | Part 3

Half Marathon training with Mike Buss – Ultra Endurance Athlete and Multiple World Record Breaker:

Follow Mike over the next 4 weeks, giving you top advice for your preparations for this year’s 2009 Swindon Half Marathon.

FOUR WEEKS TO GO – Stretching:

Stretching for running is just as important as the rest of your training.

Studies in the US have found that stretching prior to exercise has no noticeable benefit, however you should go with what feels best for you.

When stretching as part of your warm up, you should take approximately 10 seconds per stretch.

Stretching as part of your cool down is a vital part of your training as it will assist in your recovery, keep you supple, help prevent injury and help break up the lactic acid build-up in your body from exercise.

There are several types of stretching, two most commonly known by most are static and ballistic.

Passive stretching is what I suggest most of you use, especially if you are new to exercise.  Passive stretching is the most commonly recognised way to stretch, which involves stretching a muscle or muscle group to a comfortable point where you feel the stretch, in other words a static stretch.

Ballistic stretching is a more advanced way of stretching and really should only be used by the seasoned runner or if you have been taught by a fitness professional.  Ballistic stretching involves movement exercises using momentum to reach an optimal stretch and is very good for runners and those doing sports such as martial arts.

One example of a ballistic stretch is:

Standing with one foot back, one foot forward.  Kick the rear leg forwards as far as you can, feeling the stretch in the back of the leg and buttock.  Although this is a ballistic motion, it should still be done to a comfortable point and not be a bouncing movement over stretching to the point where you injure yourself.

Stretches after your run should last 20-30seconds per stretch, and repeat if needed.  Remember, stretching is a passive exercise and should be done slowly and under control.

For more details on successful running, health and fitness advice or personal training contact Mike Buss on: 07791 356 482 or log on to Mike’s or email Mike at:  activelifeuk@hotmail.com

 

Category: Fitness Advice, Marathon Advice, Running Advice