Скачать или смотреть How to have FRESH legs on Race Day Part 2

How to have FRESH legs come race day- Part 2

Passive ways to increase muscle tension.

Check out my Part 1 reel if you haven’t already! It’s all about priming that muscle tension for race day. There, I mentioned active ways to increase muscle tension. Now, here are things you can do and avoid to facilitate muscle tension.

There’s a time and place for the avoidances below. This does not mean you should never do them! Just avoid close to race time and the day before.

Avoid static stretching. Static stretching lowers muscle tension, may decrease performance and may increase prevalence of injury if done acutely (right before) before activity and if held for greater than 60 seconds. Short term static stretching, less than 60 seconds, still has an effect on muscle tension, although not as great. It still has a negative effect on performance, although much smaller. If done after a proper warm up, short term static stretching could help reduce the prevalence of injury. The purpose of this post is performance on Race Day. Save static stretching for a non race day.

Massage is great for recovery and flexibility, but it also lowers muscle tension. Have massage done at least 3 days out with a goal of just a flush. If done too close, your legs will feel flat.

Avoid foam rolling the day before and right before race time. The premise is the same as massage.

Taking an ice bath (9-12 minutes in duration) or a cold shower with 30 second bouts of cold water x4 on the leg muscles will passively increase muscle tension.

Are there passive things you do to increase muscle tension? Comment down below! 👇

#RunningTips #StaySpicy

📸: @acbaca