Your hamstrings are essential in cross country running. These powerful muscles located on the rear of your upper thigh extend your hip and bend your knee to drive you forward. The hamstrings are made up of three muscles--semimembranosus, semitendinosus and biceps femoris--and the hamstrings need to be warmed up before you run and cooled down after you run. According to the National Association of Strength and Conditioning, warming up and cooling down may reduce your likelihood of suffering a hamstring injury. Several hamstring stretches can be performed while you are out on a cross country course.
Alternating Leg Swings
This is a dynamic stretch that is best suited to warm-ups and should be performed after you have done some light jogging to raise your heart rate and body temperature. Stand tall with your feet together and your hands by your sides. Bend your knee slightly and swing you leg forward from the hip. Simultaneously reach forward toward your toe with your right arm. Lower your leg and arm and then repeat the exercise on the opposite side. Continue until you have completed 10 to 15 repetitions on each leg. Gradually increase the height of each swing as your muscles become warmer.
Forward Bends
Forward bends are a yoga exercise that will lengthen your hamstrings and improve your hip and back flexibility. Stand with your feet together and your hands by your sides. Inhale deeply and, with slightly bent knees, lean forward from your hips. Cross your arms and place your hands in the crook of the opposite elbow. Relax and allow gravity to draw your upper body toward the floor. When you feel you have stretched for long enough, bend your knees a little more, place your hands on your lower back and slowly stand up.
(See reference 2)
Split Stance Hamstring Stretch
To stretch one leg at a time, stand with your feet together and your hands by your sides. Take a large step forward so that you are in a split stance. Make sure both feet are facing forward. Bend your back leg and sink your hips backward so that your thighs are now parallel. Place your hands on the upper part of your bent leg and lean forward from the hips. Keep your chest up, push your butt back and hold this position for the desired duration. To intensify this stretch, push your hips farther back rather than lean forward more. Leaning farther forward merely places a greater stress on your lower back. Slowly stand up, change legs and repeat.
Elevated Leg Hamstring Stretch
This exercise provides a your hamstrings with a relaxed stretch and negates the need to sit on the ground, which is not always practical on a wet or muddy cross country course. Stand around 36 inches from a gate, park bench or similar knee-high support. Swing your left leg up and rest your heel on the support. Point your toes up toward the sky and bend your knee very slightly. Keeping your chest lifted and your neck and shoulders relaxed lean forward from your hips and lower your chest toward your outstretched thigh. Hold this position for the desired duration before standing up straight and repeating with your other leg.
Seated Hamstring Stretch
This stretch is especially suited for when you are cooling down as it is performed in a relaxed seated position, making it ideal when your legs are tired after running. Sit on a park bench with your legs bent to 90 degrees and your feet flat on the floor. Extend your left leg so your heel is on the floor and place your hands on your right thigh. Lift your chest and lean forward from the hips. Lower your chest toward your thigh. Hold the stretched position for the required duration and then relax. Change legs and repeat.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Yoga for Regular Guys"; Diamond Dallas Page & Dr. Craig Aaron; 2005
- "Stretching: 30th Anniversary Edition" Bob Anderson and Jean Anderson; 2010
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