Should Runners Stretch for Longer During Race Days?

Most people know about the importance of stretching after a sport or a period of physical activity. Runners, for example, know that proper stretching will help retain their flexibility and thus reduce their chances of getting injured. However, not everyone has heard, read, or learned all the best ways to stretch and prepare for a race. If you are planning to participate in a running competition, missing the proper way to stretch or how to prepare for it beforehand can be detrimental to your performance and your health.

Should Runners Stretch for Longer During Race Days?

Research has shown that stretching for longer periods of time significantly increases a runner’s performance in short distance races, such as the 100 meters. This is because tight muscles and tendons will slow a runner down. In contrast, looser muscles and tendons allow for a faster stride.

While this is true, a runner needs to be cautious so that they do not overstretch. An excessive amount of stretching could lead to a temporary reduction of muscle strength. This then begs the question: What should runners do to be at peak performance before a race?

The Right Way to Prepare for a Race

1 - Warm-Up

Walking around at least five minutes before the race is a good way to loosen the body up. This will also help warm the muscles up so that they will be ready for the physical activity ahead.

2 - Stretch

The muscles can be stretched by standing on one leg and holding the other foot behind the body so that the hip of the raised leg is pointing to the sky. This can then be followed by a deep lunge with the opposite leg.

3 - Hydrate

A good way to prepare for a race is to drink enough water and fluids. During the race, a runner may not be able to drink enough water, which can cause dehydration. Dehydration can lead to slower and more painful movements.

Drinking too much water, on the other hand, could cause the body to expel it through urination. This will also slow down the runner because the body will have to find a balance of water.

4 - Do Carb Loading

Carb loading is important for runners because it supplies the muscles with sufficient energy for the race. It is best to eat meals rich in carbohydrates at least two days before the race and one day prior to the event.

5 - Study the Course

Reading the course map and pacing yourself is a good way to prepare for a race. This will also help a runner to pace themselves and reach their full potential.

Conclusion

To prepare for a race, runners need to pay attention to the type of race they are participating in and the distance of the race. An improper stretching routine can lead to a reduction of muscle strength and a slower time.

Runners should also drink plenty of water and fluids, eat carbohydrates for energy, study the course, and pace themselves. By doing these things, runners can expect to perform at their best. Also, attending regular stretching classes will help them stay in peak condition.

If you are a runner looking for assisted stretching in Melbourne, come to Stretch Studios. We are Australia’s first one-on-one assisted stretching concept, ready to help you get your game on today!