Effects of Static Stretching on Energy Cost and Running Endurance Performance

Abstract

Stretching before anaerobic events has resulted in declines in performance; however, the immediate effects of stretching on endurance performance have not been investigated. This study investigated the effects of static stretching on energy cost and endurance performance in trained male runners. Ten trained male distance runners aged 25 +/- 7 years with an average VO2max of 63.8 +/- 2.8 ml/kg/min were recruited. Participants reported to the laboratory on 3 separate days. On day 1, anthropometrics and VO2max were measured. On days 2 and 3, participants performed a 60-minute treadmill run randomly under stretching or nonstretching conditions separated by at least 1 week. Stretching consisted of 16 minutes of static stretching using 5 exercises for the major lower body muscle groups, whereas nonstretching consisted of 16 minutes of quiet sitting. The run consisted of a 30-minute 65% VO2max preload followed by a 30-minute performance run where participants ran as far as possible without viewing distance or speed. Total calories expended were determined for the 30-minute preload run, whereas performance was measured as distance covered in the performance run. Performance was significantly greater in the nonstretching (6.0 +/- 1.1 km) vs. the stretching (5.8 +/- 1.0 km) condition (p < 0.05), with significantly greater energy expenditure during the stretching compared with the nonstretching condition (425 +/- 50 vs. 405 +/- 50 kcals). Our findings suggest that stretching before an endurance event may lower endurance performance and increase the energy cost of running.

A review of the acute effects of static and dynamic stretching on performance

“…For example, although a number of studies have shown that more flexible individuals (Gleim et al 1990;Jones 2002;Trehearn and Buresh 2009) or those who have implemented static stretching immediately prior to the performance (Wilson et al 2010) decreased running economy, others have shown no effect (Hayes and Walker 2007) or decreased (Godges et al 1989) energy cost with running. An acute bout of stretching did not reduce the maximum duration of time that runners could continue at their VO 2max (Samogin Lopes et al 2010).…”

Does Flexibility Exercise Affect Running Economy? A Brief Review

“…Wilson et al (56) showed that SS before running decreases RE. In addition to this, Wilson et al (56) also noted that performing SS before running caused their subjects to decrease their running distance compared with abstinence from SS during the provided 30-minute time span allotted for running.…”

“…Wilson et al (56) showed that SS before running decreases RE. In addition to this, Wilson et al (56) also noted that performing SS before running caused their subjects to decrease their running distance compared with abstinence from SS during the provided 30-minute time span allotted for running. Furthermore, Lowery et al (38) recently showed that SS before 1 mile uphill running increased time to completion, increased ground contact time, and increased muscle activation, resulting in an approximately 8% decrease in performance.…”

Golgi tendon organ reflex inhibition following manually applied acute static stretching

“…increasing joint range of motion). However, some studies (Behm & Chaouachi, 2011;Smith et al, 1993;Wilson et al, 2010) suggest static stretching may be detrimental for cramp prevention. Static stretching reportedly increases the metabolic cost of running (Wilson et al, 2010), increases delayed onset muscle soreness and creatine kinase levels (Smith et al, 1993) and impairs functional muscle performance (Behm & Chaouachi, 2011;Wilson et al, 2010).…”

“…However, some studies (Behm & Chaouachi, 2011;Smith et al, 1993;Wilson et al, 2010) suggest static stretching may be detrimental for cramp prevention. Static stretching reportedly increases the metabolic cost of running (Wilson et al, 2010), increases delayed onset muscle soreness and creatine kinase levels (Smith et al, 1993) and impairs functional muscle performance (Behm & Chaouachi, 2011;Wilson et al, 2010). Increasing metabolic rate may lead to the earlier onset of fatigue causing cramps to occur earlier (Schwellnus, 2009) while muscle damage (as indicated by elevated creatine kinase or soreness) could induce pain which has been shown to alter cramp susceptibility Serrao et al, 2007).…”