I stretch at the end of a workout not before. I find that warming up slowly on the treadmill is better than stretching before. Also, staying hydrated is important, as one is far more likely to pull a muscle if not properly hydrated. However, if you are a competitive athelete, I am not sure you should avoid stretching before competition. I know I stretched before track meets carefully. The more explosive the movement though, the more likely that you are to pull a muscle, unfortunately. I find that my body will tell me to slow down by giving me hints that I am about to pull a muscle if I progress slowly. But if I just went out and ran a 50 explosively, it would simply retaliate with excruciating pain if I pulled a muscle. Anyone that has ever pulled a hamstring or groin muscle knows the writhing pain. That is why if you need to develop fast twitch muscle fiber like a sprinter, you should train to do so, imo http://en.wikipedia.org/wiki/Ballistic_Training
Nitro, I have a few tips for you to help you over the plateau. One, shorten the time in between sets. Ideal is probably 30 secs but maybe even do some 15 second breaks. Also, do supersets, That will really get you pumped. And third, when you hit the treadmill, use the incline. You will really feel the difference. Get it as steep as you feel comfortable with.
egg whites while being low in fat are very high in methionine and a very good source of AGE (advanced glycation endproducts) which crystallizes your arteries. (good thing your stretching too huh don't need any eggwhites to build muscle. that's BS! this ... http://en.wikipedia.org/wiki/File:Légumes_01.jpg ..provides plenty of protein
There are several theories: http://heartdiseasediabetes.suite101.com/article.cfm/muscle-flexibility-linked-to-artery-disease
Well, you seem like you're a "balls to the wall" kind of guy based on your run times, so the explosive movments will probably keep you in the gym with a smile on your face. But, for the record, I do volume one workout, lift heavy the next. Sometimes I go up with the weights, sometimes down. Just surprise your muscles - push 'em. It doesn't matter how. Then make sure you get enough sleep and protein and pretty soon your shirts and pants won't fit any more. Btw, think of a mechanics forearms: they're usually quite impressive as far as musculature. The reason: lots of volume. Push your muscles and they'll grow: there's a hundred different ways to do it...
thanks for this but i think they have it backwards in your article. Poor flexibility is associated with stiffer arteries not that stretching relaxes artery.
Well, even if you're right, the stretching disciplines such as tai chi, yoga, etc. all are proven cortisol-busters. I'm a kinetic kind of guy, so I've never tried any of those. But study after study is showing the benes of these kind of exercises that include stretching.
calming one's mind (meditation) can reduce cortisol. try sitting quietly w/o any movement whatsoever fro 30 minutes.