I have written, posted and discussed stretching quite a bit over the past several years.  The concept just fascinates me!

Why is it so fascinating?

When playing soccer and other sports as a child, teenager and in college . . . when learning about stretching in college . . . when watching people at the gym or on the trail, static stretching was (and remains) a staple of pre-exercise routines for the vast majority of people.  It’s fascinating because recent research has overwhelmingly shown that not only does pre-exercise static stretching not prevent injury, it often negatively impacts performance!

So, in December of last year, I posted an article on the benefits of using a pre-run dynamic warm-up routine.  In the February issue of the Journal of Strength and Conditioning Research, researchers from Florida State University reach the same conclusion and offer similar guidance.

In this study, participants had their VO2max determined and then either performed a series of novel dynamic stretches or did nothing.  Following this period of dynamic stretching or rest, participants had their flexibility measured, then performed a 30 minute preload run at 65% of VO2max.  This preload run was followed by a 30-minute performance run in which “subjects were asked to cover their maximal distance possible for 30 minutes.”  Participants in both groups covered just over 6km in that 30-minute performance run (approximately 7:55 minutes/mile pace).  The authors conclude by stating, “in contrast to static stretching, dynamic stretching does not seem to decrease endurance performance and may increase performance in male elite runners during our particular experimental protocol.”

So, coupling these findings from Florida State with a 2010 study that showed static stretches held for 30 seconds before a long run decreased performance by approximately 5%, it is our conclusion that if pre-run stretching is to be performed at all, dynamic stretching is the preferred mode.

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