Stretching: Before versus After

The science of stretching is increasingly important to me so I'm trying to collect what I know.  The most basic concept in stretching is to understand the difference between stretches best done at the start of a workout and those best done at the end of a workout.

 BTW, NOTE that I am no expert and I'm writing this to solicit feedback and record my somewhat basic understanding. It is NOT a how-to written by a medically-competent coach, trainer, or advisor. In short, follow this advice at your own risk. Expert advice is however welcome. Anyone want to guest post?

At the start of a workout, the goal is to warm up the muscles and get limber enough to have a good workout. The emphasis should be on warming up with stretching being of limited ambition and intensity. The goal is simply to get limber. The primary focus should be on warming up via jumping jacks, pushups, situps, and other basics.

At the end of a workout, the stretching should be more ambitious.  The goal here is to increase flexibility. Stretching should be steady and intense and in repetitions of three, each held no more than 30 seconds.

Here's my open questions:

1.   Is this basic description of stretching before and after class right? If so, how much time before a class should be devoted to stretching (as distinct from time spent warming up)?  And how much after?  I (remember, I'm in my 50s), require 15 minutes to warm up before class in addition to the first ten minutes of class which is also a warm up. Often, I'll do light calisthenics, a few kata, and stretches for 20-30 minutes before class. However, while I might spend 5 minutes at the end of class stretching or part of the cooldown, I never spend a full 15 minutes stretching at the end .

2. What about the other stretching that I do which is typically first thing in the morning or last thing at night?   Should it be minimal or intense? Does it require a full warmup to be useful? The reality is that I spend 15-25 minutes in the morning and night doing pushups, situps, and stretching.  I wish that I did this 14 times a week, the reality is that I do it about 7-10 times at the moment. Typically,  backrolls, pushups, leg lifts, low front kicks, crunches, more pushups, toe touches, hip stretches (my current problem area), spreadlegs, knee splits, downward facing dog, and so on.

Getting back into top shape....Too fun to not prioritize

My vacation started today and for the first time in months, I made it to class with enough time to properly loosen up and stretch before class. In my case, this takes a full 30 minutes.

WOW, what a difference. I had almost forgotten the difference it makes to come to class stretched and ready to go. Now, I'm no slouch: I always make it about ten minutes early but ten minutes just isn't enough for me to get warmed up. Tonight, with a fully thirty minute warm up made a world difference. I could actually kick and move full speed without that nagging sense that I was on the verge of injury.

It reminded me also that it was just six months ago when I was coming to each class stretched and in great shape so that instead of having a tough time keeping up, I could be fully intense.

Also tonight, I watched the next promotion of black belts warm up and get started on their big sparing check. They were so vigorous and intense. I'm totally inspired. Time for me, after my two week vacation, to work my way back into full training shape. It's just so fun to be in top form and with a month or so of systematic workouts (daily stretching 2x, 4 runs/ week, 3 sets of 100 pushups and situps, and kicking), I could be in top shape again. Too fun to resist.

Of course, there's the matter of the other two week trip this summer. And the move. And my job. OK, it might have to wait until the September, but I will get back in top form this year.

Oh, did I mention that I'm not the only one at my school who blogs...Check out RunBlondieRun. She does a great job especially on tracking her training, her photos, and including her family. And speaking of being in top shape....


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