Balance the Imbalance – Part III: Range Of Motion

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Over the next few days Mark Allen will explain the best way to balance the task of maintaining a high level at your strongest sport, while also improving in your weaker sports. In this edition, Allen the importance of understanding the ranges of motion your body goes through in each sport.

All three sports have ranges of motion your body needs to go through to create your swim stroke, bike pedal stroke and full running stride. Efficiency comes when your flexibility matches those ranges of motion. If your muscles are fully stretched before you reach your full extension during one of these movement patterns, your body then becomes a hindrance to efficiency. This shows that you need to work on your flexibility.

Shoulder flexibility helps with swimming, glutes are the main muscles you need for the bike, and you need your hamstrings, hip abductors and psoas for the run. But a good overall stretching routine will keep everything humming along without resistance, especially when there is a big shift in your training such as occurs at the beginning of the year when you start and then also when you add in speedwork.

Next up, Allen explains why you shouldn’t be afraid to overcompensate in your weaker sport.

Mark Allen is the six-time winner of the Ironman World Championship in Hawaii and is available for speaking engagements worldwide. For further information about Mark’s speaking availability, please call 1-800-994-5306. Based in Santa Cruz, Calif., Mark has a state-of-the-art online triathlon-training program at In addition, Mark co-teaches a workshop titled Fit Soul, Fit Body with Brant Secunda, a shaman, healer and ceremonial leader in the Huichol Indian tradition. They have recently released a book by this same name that you can find at bookstores near you or on (Fit Soul, Fit Body-9 Keys to a Healthier, Happier You).

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