Do You Require More 5km Training Or Just Stretching?

Should we be getting more sports and remedial massages? Or stretching more? This is a question I get asked many times. Well the answer is actually both. Recovery is down an athlete's performance one of the most important aspects to athletes. The quicker your body recovers, the quicker you can go train with more intensity. Fatigue and lactic acid are both aspects that slow. If you do endurance sports like triathlon, long distance running or even cycling, sports massages are a must to your training program.

One of the reasons why we stretch before any training or event is so we open up the muscle fibers to have greater ROM. Pre training stretch should NOT be considered as a warm up. You should do a warm up first of the training you are doing, get the blood flowing and a bit of sweat. Then follow by a light stretch up, to open up muscle fibers. Now you can start your training, with the intensity you are trying to achieve.

The more the body isn't conditioned to the training, the more emphasis should place on the stretching. You are more vulnerable to strain up or injure yourself when you're not conditioned. For example someone running 5km for the first time is more vulnerable to strain up than a marathon runner(42km) running 5km as a recovery. I have had clients even injure themselves from even doing yoga; believe it or not it's true. They have picked up a more advance class, and suffered an injury the next day.

The purpose of post training stretching is to open up the tight or fatigued muscles to reduce lactic acid build up. The quicker you recover from your training session, the quicker you can get back out to train with the same, if not more intensity.

With the same example as above, the marathon runner (42km) running 5km will not pull up as sore as they are running less than 85% to what they normally run. However the athlete running 5km for the first time in their 5km training will pull up sore, tight and even lactic acid build up. So the key is when you train, especially outside of your normal routine either in duration, intensity or work load you have previously done. Stretching will assist in your body's recovery, either by time, flexibility and even reduce the amounts of lactic acid build up.

A common error made by athletes while stretching is the quality of the stretch and the duration of holding a stretch. By not stretching properly and by cutting corners you're only cheating yourself. So if unsure, ask your trainer, coach, or even you sports massage therapist. As for the duration of hold, lot of people holds a stretch for a quick 3-4 seconds. This actually will not suffice and probably waiting your time. So when doing active stretching, holds it at least 25 seconds. If injured seek medical advice through trainers, doctors or physiotherapists

In conclusion by adding stretching in your 5km training program, especially early in your training, before your body is conditioned will reduce muscle tightness. Sports and remedial massages will aid your recovery and reduce lactic acid build up. Remember everyone needs specific 5km training programs to cater for their specific needs. Talk to your coach, trainer, Physiotherapist or even your sports massage therapist for more specific information in accordance to and to address these needs.

By: Adin K Peterson

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Adin Peterson is a personal trainer who can advise you the tips and information on 5km training. You can also log on to www.5ktraining.org for more tips.