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The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners

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  • Emanuela Faelli

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    Centro Polifunzionale di Scienze Motorie, Università degli Studi di Genova, 16132 Genoa, Italy)

  • Marco Panascì

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    Centro Polifunzionale di Scienze Motorie, Università degli Studi di Genova, 16132 Genoa, Italy)

  • Vittoria Ferrando

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    Centro Polifunzionale di Scienze Motorie, Università degli Studi di Genova, 16132 Genoa, Italy)

  • Ambra Bisio

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    Centro Polifunzionale di Scienze Motorie, Università degli Studi di Genova, 16132 Genoa, Italy)

  • Luca Filipas

    (Department of Biomedical Sciences for Health, Università degli Studi di Milano, 20133 Milan, Italy
    Department of Endocrinology, Nutrition and Metabolic Diseases, IRCCS MultiMedica, 20099 Milan, Italy)

  • Piero Ruggeri

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    Centro Polifunzionale di Scienze Motorie, Università degli Studi di Genova, 16132 Genoa, Italy)

  • Marco Bove

    (Section of Human Physiology, Department of Experimental Medicine, Università degli Studi di Genova, 16132 Genoa, Italy
    IRCCS Ospedale Policlinico San Martino, 16132 Genoa, Italy)

Abstract

This randomized crossover counterbalanced study investigated, in recreational runners, the acute effects of pre-exercise stretching on physiological and metabolic responses, endurance performance, and perception of effort. Eight male endurance runners (age 36 ± 11 years) performed three running-until-exhaustion tests, preceded by three warm-ups, including the following different stretching protocols: static (SS), dynamic (DS), and no-stretching (NS). During the SS and DS sessions, the warm-up consisted of 10 min of running plus 5 min of SS or DS, respectively, while during the NS session, the warm-up consisted of 15 min of running. Physiological and metabolic responses, and endurance running performance parameters, were evaluated. The perception of effort was derived from the rating of perceived exertion (RPE). Running economy significantly improved after SS ( p < 0.05) and DS ( p < 0.01), and RPE values were significantly lower in SS ( p < 0.05) and DS ( p < 0.01), compared to NS. No differences in physiological and metabolic responses among the sessions were found. This study showed that including SS and DS within the warm-up ameliorated running economy and decreased the perception of effort during a running-until-exhaustion test, highlighting the benefits of stretching on endurance performance. These results should encourage recreational runners to insert stretching during warm-up, to optimize the running energy costs, reducing the perception of effort and making the training sessions more enjoyable.

Suggested Citation

  • Emanuela Faelli & Marco Panascì & Vittoria Ferrando & Ambra Bisio & Luca Filipas & Piero Ruggeri & Marco Bove, 2021. "The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners," IJERPH, MDPI, vol. 18(16), pages 1-12, August.
    • Handle: RePEc:gam:jijerp:v:18:y:2021:i:16:p:8386-:d:610538
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    References listed on IDEAS

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    1. Hadi Nobari & Rui Silva & Filipe Manuel Clemente & Zeki Akyildiz & Luca Paolo Ardigò & Jorge Pérez-Gómez, 2021. "Weekly Variations in the Workload of Turkish National Youth Wrestlers: A Season of Complete Preparation," IJERPH, MDPI, vol. 18(7), pages 1-14, April.
    2. Hadi Nobari & Ana Ruivo Alves & Hamed Haghighi & Filipe Manuel Clemente & Jorge Carlos-Vivas & Jorge Pérez-Gómez & Luca Paolo Ardigò, 2021. "Association between Training Load and Well-Being Measures in Young Soccer Players during a Season," IJERPH, MDPI, vol. 18(9), pages 1-14, April.
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