Insert stretching pun here.

I had a particular topic in mind for this post. But then I got distracted flipping through the recent articles of one journal, and stopped at one that I thought looked particularly interesting. Its something that we've all, to a certain extent, learned to do, but is anyone really sure why we do it? Is it at all useful? Are we doing it correctly? Well, don't ask me, because I don't know.

Probably more flexible than necessary.

But, with luck, this journal article will shed a little bit of light on the benefits or hazards of... stretching. Specifically, dynamic stretching. Dynamic stretching is that thing that many athletes are doing when they're waving their appendages around in various directions. It could be hockey players twisting their torsos while trying to look suave for the ladies in the crowd, or soccer players doing those leg lifts while trying to look suave for the ladies in the crowd. I look to do leg swings before the start, and I look neither suave, nor are there ladies in the crowd.

Still, why do we do that? Well, I have my own theory (which will come up later), but this recent study looks at one potential benefit for runners.

Effects of Dynamic Stretching on Energy Cost and Running Endurance Performace in Trained Male Runners by Zourdos, Michael ; Wilson, Jacob; Sommer, Brian; Lee, Sang-Rok; Park, Young-Min; Henning, Paul; Panton, Lynn; Kim, Jeong-Su, Journal of Strength & Conditioning Research: February 2012 - Volume 26 - Issue 2


As the author's state right at the very beginning, there is plenty o' debate on the benefits of stretching as part of a warm-up, and further, the benefits of static and dynamic stretching. This article focuses primarily on dynamic stretching, and specifically on running endurance. Apparently, some studies tested the benefit of dynamic stretching on other types of performance, some studies found it "demonstrated no changes in isometric peak torque and 1-rep max bench & leg press", but other studies have found an increase in "leg extension power and 20-m sprint performance". Those are all explosive power activities. But, would a dynamic stretching routine improve endurance performance when included in a warm-up?

The authors took 14 trained runners, and had them do 3 lab tests. The first was a standard vo2 max test. The second and third tests varied by whether they did a dynamic stretching routine as a part of a warm-up routine (the other part was walking slowly for 5 minutes), or just sat quietly after walking for 5 minutes. They had the subjects perform a sit-and-reach test before and after the warm-ups. They then ran for 30 minutes at 65% of their vo2max, and then did a 30 minute performance run, where the subjects set their own speed and tried to run as far as they could.

Here's the complex part, what was their dynamic stretching routine? It was 15 minutes long, and had several exercises I don't even know. They were: Toe and heel walking, a hip flexion/extension exercise, Hand walks (pushup position and walking hands up to standing), rear lunges, lateral lunges, forward lunges, knee pull to lunge, ankle pull to lunge, walking groiners, and Frankensteins.

If I may be so bold to say, right off the bat, that this looked like a pretty exhausting warm-up routine. Particularly the lunges. I don't want to roll up to the start line already sore.

So, results. For the sit-and-reach test, the values increased significantly with dynamic exercises, where as they didn't change at all after quiet sitting. One might be able to make the argument that any amount of warm-up would influence a sit and reach test over quiet sitting, but, there it is.

In terms of endurance, the big result was..... that there wasn't much of a result. The average distance running between the control condition and the stretching condition was virtually the same. Fundamentally, the authors of this study found that "there was no difference in endurance performance between the dynamic stretching and control conditions". Bummer. However, the authors are quick to salvage this study, pointing out that dynamic stretching did not adversely effect endurance performance either. Technically true, but uninspiring.

The one area it did have an impact was in baseline Vo2 and caloric expenditure during the sub-maximal 30 minutes of running. Unfortunately I'm not entirely certain what impact increasing caloric expenditure at a sub-maximal level would have on performance. I would almost envision if one did this dynamic stretching routine followed by a light warm-up (as one might traditionally do for a running race), they'd expend more energy than necessary before the race even started. As the authors state: "a warm-up of too high an intensity can cause the accumulation of metabolites, negatively affect O2 deficit, deplete glycogen stores, and increase thermoregulatory strain and as a result may not be beneficial for longterm performance ". Additionally, an increase of baseline vo2 could probably equally be increased by just doing a light job warm-up.

Too much dynamic stretching?

Damn. See? I'm even going off on a tangent. What I just said might give off the impression that a warm-up shouldn't be marginally fatiguing. Really, raising your body temperature, your baseline vo2 max, and just generally preparing your body to perform is very important! Its really tough to stay on topic here. So, let's move on to the real question:

So, how would this help my orienteering?


I left off a discussion of one of the results of this study until now, because I think its the most relevant for orienteers. I'll let you read their paragraph in all its glory:

"Our previous study (23) demonstrated a 17% increase in the sit-and-reach performance after a 16-minute static stretching protocol, which was similar to the 16% increase seen after our dynamic stretching protocol. Although static stretching resulted in a decrease in running performance, our study showed no significant differences in performance with dynamic stretching, despite similar changes in the range of motion (ROM). This finding suggests that dynamic stretching acutely increases joint ROM to the same extent as static stretching does but without deleterious effects on performance."

A previous study established that static stretching decreased running performance and that dynamic stretching did not, and both studies significantly improved range of motion.

Range of motion, in addition to balance and core strength, are more important to orienteers than to other runners. We need the strength and the added flexibility to adapt and compensate to variation in terrain. Whereas the biggest obstacle 800m runners need to face is the occasional left turn, orienteers need to be able to cross terrain that might involve changes in stride length, unstable terrain, steep climbs and descents, holes, slippery terrain, all that crazy stuff. You know what I'm talking about. No two steps are the same. And whereas track runners may be a little bit less flexible (which may improve elasticity of the muscles, another discussion for another day), we need that extra range of motion to be able to handle the physical demands and prevent injury. AND, not just in our feet. Our ankles and knees to adapt to side to side impacts, our quads and hips for sudden changes in descending and ascending, and our torso and entire upper body to maintain our stability and balance.

Gotta run through this at high speed WITHOUT rupturing all the tendons in your legs.

So, in summary, if you're an orienteer, you should do some dynamic stretches as part of your pre-event warm-up. Its not hard to find sources of information to create a repertoire of exercises. You can easily google dynamic stretches and find a ton of them. Be discriminating, though, don't listen to the random girl from some gym somewhere, find some reputable ones with better sources. Here is a good one, for instance,

http://www.runnerspace.com/video.php?video_id=52873-Core-Routine-Monday-Part-1-Walking-Knee-Pull-Nike-Elite-Camp-2011

Speaking for core, since I'm on the topic. Do some. Do lots.

Search "core coutine" on Runnerspace.com


I didn't watch any entertaining videos, but these guys are coming to town in April, anyone want to go?