Hamstring stretches serve two signficant purposes for runners. The first is to keep you upright and active. Whether you are a compeititive distance runner or just trying to improve your conditioning, stretching your hamstrings will keep you from injuring them when you run. Stretching will also help your performance. Stretching consistently and well will help you get faster and more explosive.
Stretch on Chair
Place your left foot on the seat of a wooden chair. Keep your right foot on the floor. Bend your left knee and then lean forward from your hips. You should feel slight pressure on your left hamstring. Hold the stretch for about three seconds and then return to the original position. Do this five times, then switch legs and do the same with your right foot on the chair.
Hamstring Stretch
This will help you get ready to run long distances and sprints without suffering a pulled muscle. Lie down on your back. Bring your right leg up so that it is pointing toward the ceiling. Grasp hold of your upper leg with both hands and pull it toward your chest. Try to get it within 3 to 4 inches of your chest but don't force it. Hold the pull for 10 seconds. Relax and return the leg to the starting position. Do five stretches like this and then do the same with your left leg. When you are finished, do five quick jumps to loosen the hamstring muscle further.
Kneeling Hamstring Stretch
Kneel down on your right knee and place your left leg straight out in front with your heel on the ground and your toes pointing straight up to the ceiling. Keep your back straight. Slowly reach toward your toes with your left hand. Hold this stretch for about 15 to 20 seconds and repeat this five times. Switch legs and then do this exercise by kneeling on your left knee and placing your right leg straight out in front of you.
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