Does anyone know of studies with good science that demonstrates that increasing flexibilities through stretching lowers race times?
…and if yes, how much run speed is increased
Quick background:
-I am 55
-I am very inflexible (always have been) I can only touch about mid shin when reaching for my toes.
-I don’t care about increased flexibility for decreasing possible injury…only run speed and lower times
-mostly interested in 5K speed
-I am willing to start stretching but only if it will lower my race times
There are some studies kicking around that correlate hamstring flexiblity/improvement in flexiblity with running speed. You’ll need to go dig them up.
My N=1 is that my declines in run speed have been directly proportional to hamstring flexibility decline while my swim and bike performances did not decline. There are some other factor at play that have reduced my run performances, but my engine has not declined by a single watt in the last 4-5 years on the bike and I would guess it is actually the same as when I was 35 but I have no powermeter to measure from when I was 35. My run speed at 44 was the same as mid 30’s so I am guessing my bike wattage was the same as mid 30’s too. I’m 7 years younger than you. I am constantly working on my hamstring, hip flexor and lower back flexiblity, but it is getting worse and worse with age.
Oh yeah as an fyi, I have had to go with lower and lower and lower bike seat positions and more open hip angles to stay at the same wattages. So in other words, my power output is fine as long as my range of motion is small. Also I am just as fast running uphills as previously…running fast on flats and downhills however is not as good.
Thanks Francois…that is exactly what I was looking for…
looks like I will not bother…
Mid shin is pretty inflexible. Aside from not really affecting speed, it’s a marker for general health as you age, and can impact lifestyle down the road.
My N=1 is that my declines in run speed have been directly proportional to hamstring flexibility decline while my swim and bike performances did not decline. There are some other factor at play that have reduced my run performances… I am constantly working on my hamstring, hip flexor and lower back flexiblity, but it is getting worse and worse with age.
… Also I am just as fast running uphills as previously…running fast on flats and downhills however is not as good.
suspect your decline in run speed is related to age, not hamstring flexibility…
sorry…
my flat run speed is still OK, but can’t run up hills without wheezing like a pack-a-day smoker…
“For Dr. Thacker’s paper “The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature,” he and his colleagues pored over nearly 100 other published medical studies on the subject. Their key conclusions: stretching does increase flexibility; the highest-quality studies indicate that this increased flexibility doesn’t prevent injuries; few athletes need extreme flexibility to perform their best (perhaps just gymnasts and figure skaters); and more injuries would be prevented by better warmups, by strength training, and by balance exercises, than by stretching.”
One thing to keep in mind with most of the studies, is what do they consider ‘normal’ range of motion? One of the profs I had, worked extensively on spinal biomechanics and was also a doc for NBA basketball teams and university volleyball. Based on his experience in sport, he said stretching was bad since it leads to joint instability. He also said that if you can sit down with your legs straight in front of you, that is adequate hamstring flexibility. I know a lot of people that can’t sit in that position.
If you are functionally limited by short muscle and reduced range of motion, stretching might help. If you have very short hip flexors, it can significantly reduce your stride length, forcing you to turnover much faster to increase speed.
