This article discusses the scientific approach to stretching in connection with warm-ups, including the effect of stretching on performance, oxygen uptake, running economy, injuries, and mental well-being.
The effect of stretching is much debated.
Almost every runner has their own opinion on stretching. Go to a running club and you will experience 100 different opinions on how much stretching helps.
There are countless myths and misunderstandings that I would like to dispel once and for all.
Conclusion first
Stretching is useless if you want to become a faster runner.
Based on the studies I have included in this article, the conclusion is that stretching is not helpful, quite the opposite.
Several studies even indicate that stretching is harmful to your performance.
- Stretching has no effect on your performance
- Stretching has no effect on your oxygen uptake.
- Stretching has no effect on running economy
- Stretching makes you flexible
- Stretching increases the risk of injury
It is important for me to emphasize that the method in the various studies is essential for the result. You can occasionally read revolutionary studies that are not statistically significant, or that conclude incorrect things – here the rule is “one feather becomes five hens”. I try to give you a complete statistically significant foundation for knowledge about extension and its effect.
Extension and performance
In January 2014, the an exciting study of the effect of stretching in connection with a 1.6 km run up a 5% incline on a treadmill. The test subjects were trained runners, and were told to run the 1.6 km as fast as possible. The runners who did not stretch covered the distance in 6:51 minutes (+/- 28 seconds) while the stretchers covered the distance in 7:04 minutes (+/- 32 seconds). The study thus showed that stretching before a short distance run reduces performance by approximately 8%. Therefore, do not stretch before short distance runs. It is also previously proven in a 30-minute running test that stretching impairs performance.
Stretching and oxygen uptake
There are a number of different parameters that determine how fast a runner you are. One of the most important is your maximum oxygen uptake. A study of cycling performance confirmed that stretching before testing has no effect on maximal oxygen uptake.
Stretching and running economy
There is a lot of debate about the extent to which stretching has an effect on your running economy, which is an important parameter for your performance in endurance sports.
Running economy is a measure of how efficiently you move. The better your running economy, the less energy you use to cover a given distance.
A study from 2007 proved that stretching before performing a 10 min running test has no effect on running economy. The test group was 7 competitive runners with VO2-max values of 66.8 ml per kg per minute (this corresponds approximately to running 10 km in 32 minutes). The stretching was 5 different exercises of 2×30 seconds, which were measured against a test group that did not perform stretching. The stretching led to an increase in the movement pattern (longer strides), but not in the running economy itself.
A second study I would also like to mention that static stretching has no effect on running economy despite changes in the function of the neuromuscular system (span, static strength and jump height in this case).
The neuromuscular system is basically your body's system for sending signals between muscles and the brain.
Extent and flexibility
Stretching makes you flexible. This is a fact that has been proven many times over. Many runners believe that flexibility equals better running economy, which turns out not to be the case. It shows a study, which also emphasizes that neither running economy, calorie burn nor endurance performance are improved. Increased flexibility has no relationship between your performance and how fast you run. In fact, it shows more studies that increased flexibility in the muscles used during running leads to poorer performance.
Dynamic or static stretching?
Dynamic stretching is where you move the stretched muscle. This can be done by doing leg swings, lunges, heel kicks, high knees, etc. Static stretching is the classic form of stretching where you hold a fixed position while stretching the muscle. Progressive static stretching is where you increase the stretch over time as the muscle becomes more tense.
One survey from May 2014 tested the effect of dynamic stretching, static stretching and no stretching on balance, agility (change in running direction), reaction time and movement time. The test group was 31 girls aged 17 years +/- 0.5 years. The result was that dynamic stretching was generally preferable to static stretching. Static stretching was preferable to no stretching. Please note that this study is not relevant for those who compete at distances where rapid accelerations are not necessary (anything over 200m). The parameters tested in the study are not relevant for long distance running (+5000m).
Extent and risk of injury
It is my belief that many runners stretch to minimize the risk of injury. This is a myth that is non-existent, as shown a recognized study. The risk of injury increases with low stretching.
There may be specific injuries you have inflicted on yourself that can be prevented with stretching. That is not a topic I will go into here.
The psychological benefit of stretching
A study as mentioned earlier in this article shows the psychological effect of stretching, which turns out to be positive. In the study, one group was asked not to stretch while the other group did stretching after military exercises. The result was that those who did stretching felt better after 24 hours and after 72 hours despite the fact that there were no physical signs indicating that they should feel better.
What should you do then?
Fundamentally, stretching does not increase your performance. Therefore, there is no reason to use stretching if you want to become a faster runner. I recommend that you do a dynamic warm-up and cool-down, where you move the muscle groups you will use in your subsequent exercises. If stretching gives you psychological satisfaction, there are no particular negative consequences of doing it.
Do you do the extension yourself? If you have other studies you would like to refer to, please feel free to use the comments field below. Also write if you have any comments?
About the Author:
Mit navn er Ronni og jeg er en passioneret løber. Jeg elsker at nørde og anmelde løbesko. Det er mig der skriver de fleste artikler og anmeldelser på iloebesko. Følg mig på Google+, find iloebesko på Facebook, eller læs mere om mig her på iloebesko.