Research Flash: A Warm-Up Of Static Stretching May Reduce Endurnace In Runners

There is interesting research out of the Department of Nutrition, Food and Exercise Sciences at Florida State University that suggests that static stretching a part of a runner's warm-up routine may have a negative impact on performance during endurance events.

The research, published in the September 2010 Journal of Strength and Conditioning Research, nvestigated the effects of static stretching on energy cost and endurance performance in trained male runners.

For the purpose of this study 10 well trained male runners age 25+ ran for 60 minutes on a treadmill on two separate days. One day they warmed up with 16 minutes of static stretching using 5 exercises for the major lower body muscle groups. A week later the warm-up consisted of 16 minutes of quiet sitting.

The results were that when the runners stretched during the warm-up period, their average running distance was 3.4% less than when they ran without stretching.

"Our results suggest that stretching before an endurance event may lower endurance performance and increase the energy cost of running," write Jacob M. Wilson, PhD, CSCS, and colleagues of The Florida State University, Tallahassee.

This research specifically addresses static stretching and makes no claims on how other forms of stretching (e.g., dynamic stretching) may impact performance.

While this research is most definitely of interest for highly trained runners competing in endurance events, the results seem negligible for the average fitness runner. With that said, taking this research in to consideration as well as previous research posted here on CFB, there doesn't seem to be much to gain by focusing on a pre-workout stretching routine either.

My recommendation would be to save the stretching for your post workout routine, forgo stretching prior to running and focus on the core exercises you'll be performing for the purpose of a warm-up routine.

Train hard; stay strong.

Peace.

Susan