Runners rely on their hamstrings to exert and sustain a great amount of force. Hamstring exercises for runners incorporate warming up, stretching and muscle-building moves. The benefits of stretching and exercising the hamstring for runners are numerous. Stretching improves flexibility and increases your range of motion. These benefits contribute to injury prevention. Adding hamstring exercises to your routine improves the muscle tone, increasing speed and distance when running.
Hamstring Muscles
The hamstrings are found in the back of the thigh. They are made up of the biceps femoris, semitendinosus and semimembranosus. The hamstring's main function is pulling the lower portion of the leg when the knee is bent. According to FitStep, the hamstrings are fast-twitch muscles that react to lower repetitions and powerful movements. This makes the hamstring muscles the primary muscles used when running.
Leg Swing Warm-Up
Start with a warm-up to prepare muscles for exercise. A simple runner's warm-up consists of leg swings. Put all your weight onto your left foot. Raise your right knee until your thigh is parallel with the floor followed by swinging it backward. Do this with the knee bent (flexed) and straight (extended). The bicycle swing involves raising the flexed knee to hip level, then straightening the leg, and then pushing backward. This will create the motion of riding a bicycle. Perform 10 of each swing on each leg.
Hamstring Stretches
Perform the basic hamstring stretch by lying on the floor with your back flat. Raise one leg straight into the air, forming a 90-degree angle at your hip. Hold the back of your thigh, keep your foot flat and work to straighten the knee. Another great hamstring stretch for runners is the hamstring and back stretch. Lie on your back with your knees tucked into your chest. Grab your legs around the shin and pull to feel a stretch in the hamstring.
Strength Exercises
Strengthen the hamstrings by performing bench step-ups. Stand on a bench that is about knee-high and put all your weight onto the left leg. With the right leg slightly behind your body, lower it toward the ground until your toe touches. Using the left heel, drive your right leg back to the starting position. Complete 10 repetitions on each leg. Add height and or hold weights as you master this move. The explosive nature of this exercise prepares the hamstring muscles for running.
Endurance Training
Challenge your hamstrings for added endurance and strength. Instead of your typical timed runs, incorporate sprinting and long-distance running. If you already run long distances, change the pace you run. For the first 75 percent of your run, jog at a moderate pace, and run the last 25 percent at a faster speed.
Time Frame
Complete hamstring exercises once every 72 hours. Avoid damaging muscles by allowing time for rest. Always warm up and stretch before any running. Cool down and stretch after running or exercising hamstrings.
Warning
Always consult a medical provider before starting a new exercise program. Know your limits with any hamstring exercise. Immediately stop activity if you feel any discomfort or pain.
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