Dynamic Stretching Does The Job
You may recall THIS POST from last year where I highlighted a study showing increased energy expenditure and decreased performance during running after static stretching, and expressed a desire to see the effects on these same variables during a run following dynamic stretching. Well, I got my wish.
THIS RECENT STUDY in the Journal of Strength and Conditioning Research found that similar to static stretching, energy expenditure during a 30-minute run was higher after 15 minutes of dynamic stretching than it was after quiet sitting for the same amount of time prior to the run. Range of motion increases were also similar; however, unlike after static stretching, no differences were seen in performance (as measured by total distance covered) when dynamic stretching was done prior to running.
The reason for these findings? It’s likely that static stretching impaired the efficiency of the stretch-shortening cycle (running is plyometric, don’t forget!), leading to decreased force production and greater energy expenditure, while the more dynamic movements elevated heart rate and VO2 enough to result in greater energy expenditure without adversely affecting the muscle stiffness needed for efficient stretch-shortening.
Bottom line: Pre-run static stretching AND dynamic stretching both seem to increase range of motion and caloric expenditure during a 30-minute run, but static stretching appears to hinder performance whereas dynamic stretching does not (although it doesn’t seem to help it either).
I think that’s one more tick in the box for the use of dynamic stretching prior to sports, including running.
Speaking of which, here’s my new favorite exercise for runners, stolen from the one and only Tony Gentilcore:
Happy Mardi Gras!
Filed under: exercise research, stretching
