Hamstrings are instrumental during running, providing forward thrust during the push-off phase. As the foot pushes off the ground, the hamstrings then extend the hips, propelling the leg backward. It's not uncommon for runners to develop hamstring pain and tightness with consistent training. It's more often hamstring weakness, rather than flexibility, that causes problems. At times, discomfort can require training sessions to be canceled, but a consistent hamstring program can prevent pain and improve performance.
Bridge
Lie on your back with your arms extended out to the side. With your knees slightly bent, rest your heels on a chair or a stability ball, hip-width apart. Push down into the chair or ball with your heels and lift your hips as high as possible. Hold a count and then control your hips back down to the floor. Complete three sets of 10 repetitions.
Hip Raisers
Lie on your back with arms extended, similar to the bridge technique. This time, however, keep your knees extended straight and rest your heels up on a chair or stability ball. Use your heels to push off the chair or ball and lift the hips as high as possible. Hold a count before controlling your hips back down. Complete three sets of 10 repetitions.
Leg Curl
Start in the same position as with the hip raisers, resting your heels on a stability ball. As you get to the top point of lifting your hips off the floor, then bend the knees and roll the ball in toward you. Then roll the ball back away from you by extending your knees. Control your hips back down to the floor. Complete three sets of 10 repetitions.
Dead Lifts
The dead lift is a very effective exercise that specifically develops the part of the hamstrings that are worked during the running movement.
Hold a barbell or two dumbbells in your hands and let your arms hang down in front of you. Slightly bend your knees and then bend over at the waist, lowering the weights down toward the floor. Throughout the movement, keep your back straight and your eyes up straight ahead. Slowly extend back up and then straighten the knees. Use a somewhat light weight for this exercise, as too heavy of a weight can strain the lower back. Complete two sets of 10 repetitions.
Progression
Hamstring tightness and discomfort from running typically comes from fatigue. As runners build their mileage, without additional hamstring strengthening, the muscles are not adequately prepared to handle the increase in work. To prevent hamstring fatigue from becoming a problem, the repetitions of each of the exercises presented should be progressed as mileage increases. For example, after you've built enough strength to complete the assigned repetitions with ease, increase the number of repetitions of each to 15.
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