Latest Research: Dynamic Stretching Benefits, Running Economy Insights & The Future of Tendon Treatment

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In this month’s Latest Research episode, we break down five new papers added to the Run Smarter Research Library — including big updates on trail running performance, dynamic stretching, running stability, and emerging tendon therapies like ozone, collagen, and PRP.

Whether you're a trail runner, road runner, or someone dealing with a stubborn tendon injury, this episode arms you with the latest insights to train smarter and reduce injury risk.

In This Episode

Trail Running: What Predicts Performance & Injury Risk?

Paper: Analysis of Factors Influencing Injuries and Performance in Trail Running Key insights:

• Higher weekly volume, more elevation gain, more interval training, and structured recovery → lower injury risk
• Sleep + passive recovery (massage, mobility, sauna, cold plunges) strongly linked to better performance
• Taller runners had slightly higher injury risk
• Prepared tissue = safer tissue
• More training is protective — but only when recovery is adequate

Dynamic Stretching: Does It Improve Neuromuscular Readiness?

Paper: Acute Effects of Dynamic Stretching on Knee Joint Position Sense and Dynamic Balance in Recreational Runners Key insights:

• A 5-minute dynamic warm-up improved:
  • Joint position sense
  • Single-leg balance
  • Neuromuscular “readiness”
• Runners were more accurate with limb positioning and more stable on Y-Balance Test

Dynamic Stability & Running Economy: Why Variability Helps

Paper: Runners with Lower Dynamic Stability Exhibit Better Running Economy Key insights:

• More step-to-step variability (“controlled chaos”) = better running economy
• Stability didn’t change with speed → suggests an individual running “trait”
• Efficient runners aren’t rigid — they allow micro-adjustments

Ozone Therapy for Tendinopathy — An Emerging Option?

Paper: Oxygen–Ozone Therapy in Tendinopathy Management Key insights:

• May reduce pain, improve function, and support collagen regeneration
• Early evidence only; protocols vary
• Appears promising as an adjunct, not a standalone treatment

Porcine Collagen Injections for Proximal Hamstring Tendinopathy

Paper: Porcine Collagen Injection Therapy Affects Proximal Hamstring Tendinopathy in Athletes Key insights:

• Return to sport:
  • Collagen + rehab: 57 days
  • Rehab only: 72 days
• Greater functional improvements in the collagen group
• Still small, preliminary studies