Sommer, B. A., Wilson, J. M., Zourdos, M. C., Hornbuckle, L. M., Park, Y., Lee, S., & Panton, L. B. (2009). The effects of dynamic stretching on energy cost during a thirty minute time-trial. ACSM 56th Annual Meeting, Seattle, Washington. Presentation number 806.

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"Our laboratory recently found that static stretching decreased running efficiency possibly due to a decrease in muscle stiffness, resulting in an increase in energy expenditure at a given velocity. However, dynamic stretching, which is purported to be more sport-specific, has not yet been investigated for its effects on caloric expenditure or indices of effort." This study investigated the effects of dynamic stretching on caloric expenditure, heart rate, and rating of perceived exertion during a moderate intensity run. Trained male distance runners (N = 9) reported to the laboratory on three separate days. On day 1, anthropometrics and VO2max were determined. On days 2 and 3, Ss randomly performed a 30-minute treadmill run under stretching or no-stretching conditions. Stretching consisted of 15 minutes of dynamic stretching using seven different exercises for the quadriceps, hamstrings, and calves, while non-stretching consisted of 15 minutes of quiet sitting. The trial consisted of a 30-minute run performed at a workload of 65% VO2max. Heart rate and rating of perceived exertion were recorded every minute and five minutes, respectively. Total caloric expenditure was determined using indirect calorimetry.

Caloric expenditure was significantly higher after stretching compared to no stretching. Peak heart rate and rating of perceived exertion were not significantly different between stretching and no-stretching trials.

Implication. Similar to static stretching, dynamic stretching results in greater caloric expenditure in trained runners at sub-maximal running workloads.

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