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.
Int J Environ Res Public Health. 2021 Aug 8;18(16):8386. doi: 10.3390/ijerph18168386.
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 ( < 0.05) and DS ( < 0.01), and RPE values were significantly lower in SS ( < 0.05) and DS ( < 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.
本随机交叉平衡研究旨在调查运动前拉伸对生理和代谢反应、耐力表现以及运动感知的急性影响。8 名男性耐力跑者（年龄 36±11 岁）进行了 3 次直至力竭的跑步测试，每次测试前进行 3 次热身，包括以下不同的拉伸方案：静态拉伸（SS）、动态拉伸（DS）和无拉伸（NS）。在 SS 和 DS 期间，热身包括 10 分钟的跑步和 5 分钟的 SS 或 DS，而在 NS 期间，热身包括 15 分钟的跑步。评估了生理和代谢反应以及耐力跑步表现参数。运动感知是通过感知用力（RPE）得出的。与 NS 相比，SS（<0.05）和 DS（<0.01）后跑步经济性显著提高，SS（<0.05）和 DS（<0.01）的 RPE 值显著降低。各方案之间的生理和代谢反应没有差异。本研究表明，在热身中加入 SS 和 DS 可改善跑步经济性，并降低直至力竭的跑步测试中的运动感知，突出了拉伸对耐力表现的好处。这些结果应鼓励休闲跑者在热身期间插入拉伸，以优化跑步能量消耗，降低运动感知，使训练课程更愉快。
