Static stretching before a workout can do more harm than good. (Thinkstock)Few things polarize fitness buffs more than the issue of the pre-workout stretch. While some vouch for its ability to loosen you up before a big run, others claim it's an unnecessary waste of time since your body hasn't warmed up yet.
But if you ask two-time Canadian Olympic medalist Simon Whitfield, it's not simply a waste of time -- it can actually do you harm.
"Overstretching is the biggest mistake people make," Whitfield tells Yahoo Canada Shine. "I see a lot of people doing the classic hamstring stretch... or the arm-across-the-chest stretch and holding it for 30 to 40 seconds. You're putting quite a lot of strain on your muscle and it's a really good way to get injured."
But that's not to say that a little pre-workout primer is entirely bad -- it's just a matter of the type of stretch you're doing.
"You want mobility, not necessarily flexibility," he says. "Spend 10 minutes using a foam roller on your back or rolling your bare foot over top of a golf ball. It activates the muscles and gets blood flow going to the area -- and it makes a big difference to the quality of the workout."
As opposed to static stretching, this activation increases your muscles' power, making them better equipped to support your body weight, particularly if you're running or walking.
The other common mistake Whitfield says people tend to make is not eating properly post-workout. Often people neglect to eat protein and carbs after a big run, which leaves them hungry and more likely to overeat later in the day. He recommends foods such as protein-rich dairy and edamame to help fill the gap between your workout and your next meal.
"One of the foods I really like is frozen edamame. I boil it and add a tablespoon of coconut oil and some sea salt, and it's an affordable and portable source of nutrients."
Most importantly, Whitfield says people should place equal importance on the time spent before, during and after exercise, as these habits -- from using a foam roller on your back to eating healthy proteins and carbs -- play an important role in your overall health.
Watch the video below for five dynamic warm-ups!
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