It's a stretch.

This is a topic that much has been written about, and debated - stretching.
Stretching is like flossing.  You know you should do it, but somehow it never gets into the routine.

And to be 100% transparent with you for most of my athletic career I've fallen into the "less" category.  But as I get older, and the aches, pains. and injuries take longer to subside, I appreciate more the need to stretch.

The first area of debate is when to stretch - before? after? both?.   This is a difficult question to answer generally because each of us is different.  Personally I like to do some before activity, and then afterwards.

Before activity dynamic stretching is effective in getting one ready to perform.

What is a dynamic stretch?  As the name implies it is an active use of the muscle(s) as they go through a range of motion.  For example, walking lunges are an excellent example, as you are engaging multiple muscle groups that will be used during running and cycling - the core, hip-flexors, and glutes.

These are great to do as part of a warm-up so that you are ready for the main section of your workout.   It also helps get you ready to work hard.  And being warmed up will help minimize injuries.

After a session I switch to static stretches.

Static stretches isolate a muscle and focus on lengthening the muscle.  These type of stretches are held for a longer period of time, :20 - :30-seconds, and should not be painful.  It's also important to breathe as you enter the stretch.

These are good for after your workout to help alleviate soreness and tight muscles, and help speed up the recovery process,  in addition to nutrition, hydration, and rest.

For both styles of stretching a quick Google search will locate hundreds of articles, images, and videos about stretching.  So warm up those fingers, and get going.

Until next time, keep tri'n