Hamstring Workout for Runners

Hamstring Workout for Runners
Hamstring muscles allow the knee to bend and play an important role in a runner's stride. Unfortunately, a hamstring stain will put a runner on the couch and takes time and work to heal. Fortunately, with focused hamstring workouts, runners can prevent injury and spend more time in their running shoes.


Difficulty: Moderately Easy

Hamstring Workout for Runners

Things You’ll Need:
  • Exercise ball Hamstring machine
  • Exercise ball
  • Hamstring machine
Step 1
Start with a warm-up. Before you do any strength training, make sure you have enough blood circulating through your muscles to loosen you up and prevent straining a cold muscle. Get your blood moving with some light cardio. If you'e at the gym, hop on a stationary bike and spin for 10 minutes.
Step 2
It's widely debated whether stretching before a workout helps prevent injury, but when done after light cardio, a few stretches may help your body prep for the work ahead. Sit on the floor and reach for your toes. Hold the stretch for only a few seconds, but repeat from three to five times.
Step 3
Cater your hamstring workout to match your style of running. For sprinters, it's important to work out your hamstrings to match the strength of your quads. Head for the hamstring machine at the gym. Aim for three sets of 8 to 10 repetitions, and keep the weight mid to high.
Step 4
Distance runners don't have the same muscle mass as sprinters and don't need to lift heavy weights. If you want to use the hamstring machine, keep the weight light. Replace the weight for more repetitions.
Step 5
Every runner can work their hamstrings without weights. Using just your body weight can help both lengthen and strengthen your hamstrings. Use a wall for balance. Stand on one leg and extend your opposite leg out behind you. Keep this leg straight and lift it off the ground. Aim for 15 to 20 of these leg lifts and switch sides. Repeat for three sets.
Step 6
Target multiple muscles with the hamstring ball curl. Lay on your back and place an exercise ball under your ankles. With your feet on the ball and legs straight, lift your legs and back off the ground. Pull the ball towards you until your knees bend, forming a 90 degree angle. Straighten your legs, but don't lower your body to the ground. Aim for just 10 reps at a time while you learn the exercise.
Step 7
Add a hamstring workout to your training two to three times each week. Make sure not to overdo any exercise, and stop immediately if you feel any strain. Remember you want to prevent injuries, not cause one.
Step 8
Finish every workout, whether strength training or a run, with a few minutes of stretching. Stretching will aid in your recovery and help keep your body loose and injury-free.

Article Written By Kathrine Cole

Kathrine Cole is a professional outdoor educator. She teaches rock climbing, backpacking, cycling, and bike maintenance classes. She is a graduate of the National Outdoor Leadership School, a Wilderness First Responder, and a Leave No Trace Trainer.

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