Performing active stretches, also called dynamic stretches, prior to a triathlon or training session is a good way to warm up. A proper warmup can prevent injuries and may enhance your performance by preparing your body physically and helping you focus mentally. Always consult a health care or certified fitness professional before adding a new element to your workout.
Identification
Dynamic stretching is different from other types of stretching, such as static or ballistic. With dynamic stretching, you move through a range of motion. With static stretching you move to the end of your range of motion and hold the stretch. With ballistic stretching you make a quick, repeated motion beyond your range of motion or create a bouncing stretch.
Examples
Lunges are one example of a dynamic stretch appropriate for a triathlon. They stretch your glutes, hip flexors and quadriceps. Another is arm swings in which you move your arms overhead then down and back. Hip circles, side bends and swinging your leg forward and back are other examples. When you perform a dynamic stretch as a warmup, it should resemble the movements you make during your event or training session, according to Brian Mackenzie, performance coach and assessor for United Kingdom Athletics.
At Events
Controlled, active stretching movements lubricate your joints by stimulating synovial fluid production. The combination of light activity, joint lubrication and musculo-tendinous stretching creates a combination of stretching and warmup known as mobilization, notes the UK's Manchester Triathlon Club website. Proper mobilization and warmups may help prevent injuries and enhance your performance -- as long as you don't overdo it.
Perform a short, 5-minute jog, 5 minutes of active stretching and 5 minutes of event-specific drills, such as easy bike pedaling. Stay warm between your event and the start of the race by wearing a sweatshirt or jacket.
Training
Also use dynamic, or active, stretching throughout your training to increase your flexibility, which will translate to better performance. Better swimmers have a greater range of motion in the shoulder joints, and top runners have more range of motion in the hips than their slower counterparts. Better shoulder mobility allows you to create longer strokes and thus cover more distance with each stroke. Better hip motion translates to longer running strides.
Active stretches also help you reduce internal resistance in your movements when you swim, cycle and run, which means you'll use less energy to do them. Do your active stretches in sets, similar to the way you utilize a strength-training regimen, or utilize Pilates or yoga.
References
- Manchester Triathlon Club: Stretching
- "The Everything Triathlon Training Book"; Brent Manley and Lucia Colbert; 2009
- BrianMac Sports Coach: Dynamic Stretching Exercises; Brian Mackenzie; May 2011
- Roy-Stevenson.com: Preventing Injuries -- Does Warming Up Help Triathletes?; Roy Stevenson
- Beginnertriathlete.com: First Triathlon Preparations; June 2005
- "Triathlete Magazine's Essential Week-By-Week Training Guide"; Matt Fitzgerald; 2006
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