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Running After Static & Dynamic Stretching

Many active adults stretch leg muscles before running. Does it matter whether the effort is static against the joint stretching or the more momentum-focused dynamic style of stretching? A study published in the Journal of Strength and Conditioning Research put both protocols to the test using 14 men in their early 20s.
 
Subjects ran 30-second sets on a treadmill after stretching for 6 minutes, spending 40 seconds on each leg muscle group. Compared to static stretching or not stretching at all, dynamic stretching increased vertical ground reaction forced by 1.7% which increased flight time by 5.8% and step length by 2.2% There was also a 2.2% decrease in step rate. This suggests a small but noticeable increase in force production.