Treadmill Trainer Home
The iPod Workouts
5k Training
10k Training
Half Marathon Training
Nutrition, Strength Training, and Stretching for Runners
Meet Your Treadmill Trainer™ Coach
How Treadmill Trainer™ Will Help You...
"All-in-Run" Package
FREE Training Articles...
Marathon Training (NEW)
Try the Treadmill Trainer™ Workouts for FREE


Featured Articles
Interval Training Top 10
How Often Should You Run
Glutes for Runners
Interval Training to Burn Fat
Running Nutrition
Treadmill Workouts
Fast and Injury-Free
Best Time to Interval Train?
Interval Training Workouts


TT Running Programs
Treadmill Trainer Volume 1
Treadmill Trainer Volume 2
Treadmill Trainer Volume 3
Treadmill Trainer Volume 4
Treadmill Trainer Volume 5
Treadmill Trainer Hill Runner 1
Treadmill Trainer Hill Runner 2
5k Training Program
10k Training Program
Half Marathon Training Program
Nutrition for Runners
Strength & Conditioning for Runners
Stretching for Runners
"All-in-Run" Package




Dynamic Stretching - What Does the Research Show?

Yuri Elkaim, BPHE, CK, RHN


Dynamic stretching is a form of stretching beneficial for running and in sports since it utilizes momentum from range of motion in an effort to propel yours muscles into an extended range of motion not exceeding their static-passive stretching ability. Dynamic stretching should be part of a comprehensive warm-up before your running workouts.

On the other hand, static stretching - where you hold a stretch for a longer period time - should not be used before your run or activity bout. Rather, it should be used afterwards.

Let's have a look at why...


Static Stretching Slows Down Gymnasts

Although warm-up and stretching exercises are routinely performed by gymnasts, it is suggested that stretching immediately prior to an activity might affect negatively the athletic performance.

One study, looked at the acute effect of a protocol, including warm-up and static and dynamic stretching exercises, on speed during vaulting in gymnastics. Eleven boys were asked to perform three different protocols consisting of warm-up, warm-up and static stretching and warm-up and dynamic stretching, on three nonconsecutive days. Each protocol was followed by a "handspring" vault.

The results showed a significant difference in gymnasts' speed, following the different protocols with the gymnasts mean speed during the run of vault being significantly decreased after the application of the static stretching protocol. These findings support the notion that static stretching has an inhibitory role in speed and power development.


Dynamic Stretching Improves Muscular Power

Japanese researchers studied the effects of static stretching for 30 seconds and dynamic stretching on leg extension power in eleven healthy male students. Each subject performed static stretching and dynamic stretching on the 5 muscle groups in the lower limbs and nonstretching on separate days. Leg extension power was measured before and after the static stretching, dynamic stretching, and nonstretching. No significant difference was found between leg extension power after static stretching and after nonstretching.

However, leg extension power after dynamic stretching was significantly greater than that after nonstretching. These results suggest that static stretching for 30 seconds neither improves nor reduces muscular performance and that dynamic stretching enhances muscular performance.


Dynamic Warm-Up Improves Power and Agility

A 2006 study compared the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18–24 years).

On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). The 3 warm up protocols lasted 10 minutes each and were counterbalanced to avoid carryover effects. After 1–2 minutes of recovery, subjects performed 3 tests of power or agility (T-shuttle run, underhand medicine ball throw for distance, and 5-step jump).

Not surprisingly, the results of the study revealed better performance scores after the DWU for all 3 performance tests, relative to the SWU and NWU, leading the researchers to conclude that, as part of a warm up routine, "the use static stretching as a stand-alone activity should be reassessed."


Here's a video on dynamic stretching to get you started:




Siatras, T. et al. (2003). Static and Dynamic Acute Stretching Effect on Gymnasts' Speed in Vaulting. Pediatric Exercise Science, 15(4).

Yamaguchi, T., and K. Ishii. (2005). Effects of Static Stretching for 30 Seconds and Dynamic Stretching on Leg Extension Power. The Journal of Strength and Conditioning Research, 19(3): 677-683.

McMillian, D. et al. (2006). Dynamic vs. static-stretching warm up: The effect on power and agility performance. J. Strength Cond. Res. 20(3):492– 499.


=> CLICK HERE to get the Treadmill Trainer Stretching for Runners program!


Try the Treadmill Trainer™ Workouts for FREE


Copyright 2007-2009 Total Wellness Consulting
PH4 - 363 Sorauren Ave. | Toronto, ON | M6R 3C1
Contact Us | FAQ | Privacy Policy | Affiliates