In other words: JUST DO IT.
Just commit to building strong hamstrings.
Let's make this short and spicy, why don't we?
3 things you NEED TO KNOW as a runner about HAMSTRING STRENGTH:
When your muscles fatigue, your running form changes. Usually for the worse. Strong and dynamically stable hamstrings help minimize goofy running form changes brought on by muscular fatigue which can potentially help reduce risk of injury.
If you've ever been accused of being a "quad dominant" runner, it's because your hamstrings are weak. So JUST DO IT.
If you're a marathoner: your eccentric hamstring strength is the first things to fatigue. So JUST DO IT.
BONUS TIP:
4. Strong hamstrings also improve your running economy. *(meaning, your hamstrings essentially help act as shock absorbers with every stride that you slam back down to earth because of gravity. But as you and your hamstrings fatigue, they become less and less effective). So JUST DO IT.
Ready? Let's go.
ECCENTRIC HAMSTRING STRENGTH: How to Improve Your Running Endurance
Hamstring STABILITY Circuit:
2-3 sets each // Medium weights
Sprinter Plank
2 x5 ea side
Backwards Bear Crawl
5 yards x 2-3 times
Foot Elevated Runner's Lunge Halos
3CW/3CCW x 2 on ea side
Hamstring STRENGTH Circuit:
Deadlifts
3 sets of 8 Reps X HEAVY weight
and/or
RDLS
3 sets of 6 reps ea leg X HEAVY weight
HOW TO RUN MORE and NOT get INJURED: HAMSTRING STRENGTH
Hamstring STABILITY Circuit:
Sprinter Plank
yes, you've probably seen this one before. But are you doing it?
THE SECRET: I love this one for my runners who struggle with repeat hamstring injuries. It teaches your hamstring to stay strong during fast, explosive movement without holding up your entire body weight. But it looks like running, right? ;)
That's on purpose. It helps your hamstring learn stability, or the ability to adapt and stay strong and controlled during dynamic movement (aka running).
Backwards Bear Crawl
"I <3 bear crawls." Should we make this a tshirt?
PRO TIP: this is another exercise I use with runners to help teach their hamstrings how to shorten and lengthen dynamically, without pain. It's also an amazing warm up for your hamstrings and entire core + upper body push stability before heavy lifting.
And secretly, it looks like running. I realize, you're on hands and knees and we don't necessarily run backwards. but the sequence of the movement is reciprocal, or opposite arm, opposite leg. Same as running. But with a hamstring focus.
Foot Elevated Runner's Lunge Halos
If you only DO ONE EXERCISE: DO THIS ONE.
THE KEY: we're so good as runners at immediately jumping into RDLS. And they're a great exercise that's single leg, works on balance, challenges eccentric hamstring strength etc. But once you try THIS ONE...you'll understand.
The balance challenge of a leg propped up on the step, plus the loooooong running position TRULY challenges the STABILITY of hamstring. You'll feel as the weight circles around your head, just how hard your hamstring is working to keep you upright. And THIS is the magic! This exercise will help you feel and understand the different between strength vs stability.
Hamstring STRENGTH Circuit:
DEADLIFTS and/or RDLs
The difference between the two and why you need them both...
Deadlifting is typically done with 2 legs with helps you lift HEAVY. RDLs or single leg deadlifts are (duh) done with 1 leg. It's a lot harder to go as heavy with these and that's ok.
Think of your deadlifts as a way to build more concentric or "big muscle" strength and your RDLs as a way to build eccentric strength or "stretched, elongated muscle strength that helps support other muscle teammates".
Both are insanely important for speed work and injury-prevention.
you can chose to do one or the other or if you're not afraid of a little soreness, you can do both.
WRAPPING UP
Did you enjoy that brief walk down memory lane at the start of the blog where we get all into the science and research?
THE POINT: there's a method behind my madness.
I don't just tell you to strength train because
"it's good for you"
or
"because everyone's doing it".
My goal is always to give you tools in the form of exercises that help you reach your full running potential, in whatever distance or pace.
I also want you to feel confident in the strength exercises you're doing, because I know how overwhelming it can be to sift through the endless pages on google searching for answers that shouldn't be that hard to find (but are).
I want you to know that building strength like a runner doesn't have to take hours.
When you're precise, deliberate, and focused, you runner-specific strength workouts only need to be 20-30mins.
2-3x a week.
So JUST DO IT. ;)
If you're looking for every more ways to get strong like a runner...
so you can run more without looking over your shoulder, waiting for your nagging repeat injury to come back, check out my FREE 2 WEEK STRENGTH CHALLENGE for RUNNERS!
If it makes it any easier, it's all in 1 handy app.
2 weeks done and planned for you.
No guess work.
All you ;)
Until next time running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S. no really, FREE runner-specific strength workouts for 2 WEEKS. all in 1 app with video demonstrations so you can feel confident about what you're doing. Go click that link and take the challenge!
REFERENCES:
Encarnación-MartÃnez A, GarcÃa-Gallart A, Sanchis-Sanchis R, Jimenez-Perez I, Priego-Quesada JI, Pérez-Soriano P. Higher Hamstrings Strength and Stability Are Related to Lower Kinematics Alteration during Running after Central and Peripheral Fatigue. Sensors. 2022; 22(5):1990. https://doi.org/10.3390/s22051990
Koller A, Sumann G, Schobersberger W, et al
Decrease in eccentric hamstring strength in runners in the Tirol Speed Marathon
British Journal of Sports Medicine 2006;40:850-852.
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