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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
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-unti...
Autores principales: | , , , , , , |
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Formato: | Online Artículo Texto |
Lenguaje: | English |
Publicado: |
MDPI
2021
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Materias: | |
Acceso en línea: | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8391672/ https://www.ncbi.nlm.nih.gov/pubmed/34444136 http://dx.doi.org/10.3390/ijerph18168386 |
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author | Faelli, Emanuela Panascì, Marco Ferrando, Vittoria Bisio, Ambra Filipas, Luca Ruggeri, Piero Bove, Marco |
author_facet | Faelli, Emanuela Panascì, Marco Ferrando, Vittoria Bisio, Ambra Filipas, Luca Ruggeri, Piero Bove, Marco |
author_sort | Faelli, Emanuela |
collection | PubMed |
description | 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. |
format | Online Article Text |
id | pubmed-8391672 |
institution | National Center for Biotechnology Information |
language | English |
publishDate | 2021 |
publisher | MDPI |
record_format | MEDLINE/PubMed |
spelling | pubmed-83916722021-08-28 The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners Faelli, Emanuela Panascì, Marco Ferrando, Vittoria Bisio, Ambra Filipas, Luca Ruggeri, Piero Bove, Marco Int J Environ Res Public Health Article 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. MDPI 2021-08-08 /pmc/articles/PMC8391672/ /pubmed/34444136 http://dx.doi.org/10.3390/ijerph18168386 Text en © 2021 by the authors. https://creativecommons.org/licenses/by/4.0/Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (https://creativecommons.org/licenses/by/4.0/). |
spellingShingle | Article Faelli, Emanuela Panascì, Marco Ferrando, Vittoria Bisio, Ambra Filipas, Luca Ruggeri, Piero Bove, Marco The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title | The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title_full | The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title_fullStr | The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title_full_unstemmed | The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title_short | The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners |
title_sort | effect of static and dynamic stretching during warm-up on running economy and perception of effort in recreational endurance runners |
topic | Article |
url | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8391672/ https://www.ncbi.nlm.nih.gov/pubmed/34444136 http://dx.doi.org/10.3390/ijerph18168386 |
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