Zourdos, M. C., Wilson, J. M., Sommer, B. A., Hornbuckle, L. M., Park, Y., Lee, S., Panton, L. B., & Kim, J. (2009). The effects of dynamic stretching on endurance performance during a 30-minute time trial. ACSM 56th Annual Meeting, Seattle, Washington. Presentation number 807.

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This study investigated the effects of dynamic stretching on running performance, heart rate, and rating of perceived exertion. 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 performed a 60-minute treadmill preload and performance run under stretching and no-stretching conditions in a randomized order. Stretching consisted of 15 minutes of dynamic stretching using seven different exercises for the quadriceps, hamstrings, and calves, while no-stretching consisted of 15 minutes of quiet sitting. The run consisted of a 30-minute, 65% VO2max preload run followed by a 30-minute performance run where Ss were instructed to run as far as possible. Ss were in control of their own speed however, they were not permitted to view speed or distance. Performance was measured as distance covered in the performance run, while heart rate and rating of perceived exertion were recorded at 1 and 5 minute intervals, respectively.

No significant differences between the two conditions were recorded for distance run, heart rate, or rating of perceived exertion.

Implication. Unlike static stretching, dynamic stretching does not negatively effect running performance in trained runners.

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