Konrad Andreas, Močnik Richard, Nakamura Masatoshi, Sudi Karl, Tilp Markus
Institute of Human Movement Science, Sport and Health, University of Graz, Graz, Austria.
Institute for Human Movement and Medical Sciences, Niigata University of Health and Welfare, Niigata, Japan.
Front Physiol. 2021 Jan 20;11:630282. doi: 10.3389/fphys.2020.630282. eCollection 2020.
One determining factor for running performance is running economy (RE), which can be quantified as the steady-state oxygen consumption at a given running speed. Stretching is frequently applied in sports practice and has been widely investigated in recent years. However, the effect of stretching on RE and performance is not clear. Thus, the purpose of this scoping review is to investigate the effects of a single bout of stretching on RE and running performance in athletes (e.g., recreational and elites) and non-athletes. The online search was performed in PubMed, Scopus, and Web of Science databases. Only studies that explored the acute effects of stretching on RE (or similar variables) and/or running performance variables with healthy and adult participants, independent of activity level, were included in this review. Eleven studies met the inclusion criteria with a total of 44 parameters (14 performance-related/30 metabolic parameters) and 111 participants. Regardless of the stretching technique, there was an improvement both in performance variables (21.4%) and metabolic variables (13.3%) following an acute bout of stretching. However, detrimental effects in performance variables (28.5%) and metabolic variables (6.6%) were also reported, though the results were influenced by the stretching duration and technique. Although it was observed that a single static stretching exercise with a duration of up to 90 s per muscle group can lead to small improvements in RE (1.0%; 95% CI: -1.04 to 2.22), negative effects were reported in running performance (-1.4%; 95% CI: -3.07 to -0.17). It was also observed that a single bout of dynamic stretching only resulted in a negligible change in RE -0.79% (95% CI: -0.95 to 4.18) but a large increase in running performance (9.8%; 95% CI: -3.28 to 16.78), with an overall stretch duration (including all muscles) between 217 and 900 s. Therefore, if stretching is applied without additional warm-up, the results suggest applying dynamic stretching (for a short overall stretching duration of ≤220 s) rather than static stretching if the goal is to increase running performance. In general, only short static stretching durations of ≤60 s per muscle-tendon unit are advisable. One study reported that less flexible runners have greater benefits from stretching than athletes with normal flexibility. In addition, it can be suggested that less flexible runners should aim for an optimum amount of flexibility, which would likely result in a more economical run.
跑步表现的一个决定因素是跑步经济性（RE），它可以量化为给定跑步速度下的稳态耗氧量。拉伸在体育实践中经常被采用，并且近年来已得到广泛研究。然而，拉伸对跑步经济性和表现的影响尚不清楚。因此，本综述的目的是研究单次拉伸对运动员（如业余和精英运动员）和非运动员的跑步经济性及跑步表现的影响。在PubMed、Scopus和Web of Science数据库中进行了在线搜索。本综述仅纳入了那些探讨拉伸对健康成年参与者的跑步经济性（或类似变量）和/或跑步表现变量的急性影响的研究，且不考虑其活动水平。11项研究符合纳入标准，共有44个参数（14个与表现相关的参数/30个代谢参数）和111名参与者。无论拉伸技术如何，单次急性拉伸后，表现变量（提高了21.4%）和代谢变量（提高了13.3%）均有所改善。然而，也有研究报告了表现变量（28.5%）和代谢变量（6.6%）的有害影响，尽管结果受拉伸持续时间和技术的影响。虽然观察到对每个肌肉群进行长达90秒的单次静态拉伸运动可使跑步经济性有小幅改善（1.0%；95%置信区间：-（此处原文有误，应为0.04）1.04至2.22），但跑步表现出现了负面影响（-1.4%；95%置信区间：-3.07至-0.17）。还观察到单次动态拉伸仅使跑步经济性有可忽略不计的变化-0.79%（95%置信区间：-0.95至4.18），但跑步表现大幅提高（提高了9.8%；95%置信区间：-3.28至16.78），总拉伸持续时间（包括所有肌肉）在217至900秒之间。因此，如果在没有额外热身的情况下进行拉伸，结果表明，如果目标是提高跑步表现，应采用动态拉伸（总拉伸持续时间较短，≤220秒）而非静态拉伸。一般来说，每个肌腱单位的静态拉伸持续时间建议仅≤60秒。一项研究报告称，柔韧性较差的跑步者比柔韧性正常的运动员从拉伸中获益更大。此外，可以建议柔韧性较差的跑步者应追求最佳的柔韧性，这可能会使跑步更经济。
