Tight hamstrings can lead to a number of other complications besides sore legs. According to the Sports Injury Clinic, you can develop lower back pain and poor posture as you compensate for the pain caused by the tightness in the muscles that run from your hips to your knees. Various exercises place stress on the hamstrings, requiring additional stretching or recovery time to keep hamstrings flexible and pain-free.
Speed and Intensity
Sprinting places an enormous amount of pressure on the hamstrings as your legs receive an intense workout to maintain your stability. The hamstring keeps your lower leg in place while you quickly push your feet forward. The sudden, extensive pull can easily damage the hamstring. Jogging, on the other hand, is more relaxed and does not place as much pressure on the hamstring as your legs move in more controlled motions. Sudden, severe hamstring tears are more likely to occur in sprinting during the swing phase of the movement when your leg is extended forward, according to the University of Melbourne in a report published at PubMed.gov.
Risks
You can reduce the risks of straining your hamstrings through regular warm-ups prior to running. Light aerobics such as riding an elliptical machine or slowly walking on a treadmill get the blood pumping to the hamstrings, making them more flexible. Stretching exercises also reduce the risks of tears and strains. Warm-ups that include light running or walking are most important prior to sprinting while stretching may help to alleviate strains while jogging. Other risks that can lead to hamstring injury include leg weakness, age, nerve damage and fatigue.
Sprint Safely
One of the most effective ways to incorporate sprinting safely into your workout is to combine the quick, forceful running with jogging. According to the American College of Sports Medicine, hamstring work is most effectively achieved through circuit training that includes periods of jogging combined with sprints. An effective routine might include a 10-meter sprint followed by a 200-meter jog, alternating as you work out. As your hamstring strengthens, you can increase the distance, maintaining the balanced workouts. A 50-meter sprint could be followed by a 350-meter jog to increase endurance and reduce the chances of injury.
Stretching
Dynamic stretching is most appropriate to prepare your hamstrings for sprints, while static stretching is sufficient to prepare the hamstrings for jogging. Dynamic stretching should be performed first thing every morning to prepare your hamstrings for general activities if you are a sprinter. Prior to sprinting, perform the stretches again. Dynamic stretching is done by swinging your leg forward and backwards as far as you can 10 to 15 times on each leg. Static stretching ideally should be done every night before you go to bed and prior to jogging. Static stretches are those usually done sitting on the floor. One example of a static stretch is to sit on the floor and pull one foot up along the inside of your thigh and hold it there for 30 seconds, and then repeat this with the other leg.
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