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Build Stronger Hamstring for Speed Workouts without Muscle Strains

Writer's picture: Marie WhittMarie Whitt

If you've ever felt that hitch in your stride,

then you know.


And if you don't, then may the running gods continue to have mercy on your soul and may you never experience a hamstring strain.


THAT BEING SAID....

Don't peace out.


Hamstring strength exercises specifically designed for runners are not just for those of us with a penchant for strains.


As a runner, if you've ever suffered from:

  • tight hamstrings

  • a nagging, dull, soreness high up in your bum cheek (yup, probably hamstring)

  • or difficulty finding that "next gear" and speeding up during a speed workout

  • or find yourself fatiguing on hill repeats sooner than you think you should

  • OR STRUGGLING WITH SHIN SPLINTS (hmmhmm...you read that right)


Then this quick, effective hamstring circuit is what you've been looking for.

Let me explain (then we'll hop in).


A lot of runners shy away from strength training because their nervous about how sore they'll be afterwards, especially when they've tried repeatedly and find they need to either skip their next couple runs or modify upcoming workouts.


Hamstrings exercises tend to be one of those DOMS culprits, delayed onset muscle soreness, that leave you wondering if you can even get out of bed or a chair, never mind finish your run.


We'll talk more about the uber-sciency-ness behind all this at the end of the blog...


But know for now as we dive in, that I've specifically ordered these exercises in an effort to help:

  • warm up your hamstrings in case you're fighting with symptoms, pain, soreness, discomfort right now

  • to help you successfully complete the strengthening exercises at the end.


Let's dive in.


STRONGER HAMSTRINGS for a STRONGER RACE SEASON

Circuit:

3 sets each // body weight, medium, and heavy weights


Bird Dog Leg Wall Push

  • 1-2x each side to fatigue

Single Leg Bridge with Pull Over

  • 8-10 Reps ea leg X medium weight

Single Leg Bridge with Foot on Box

  • 8-10 Reps ea leg X (optional weight at hip)

Gallop Forwards and Backwards

  • 5 yards forward and backward ea side

Internal Rotation Single Leg Deadlift with Foot on Wall

  • 8 Reps ea side X heavy weight


HAMSTRING EXERCISES FOR BETTER SPEED WORKOUTS


Bird Dog Leg Wall Push

  • I know we've talked about this one before, so I'll make it brief.

  • THE REASON WHY: if your hamstring is being a cranky butt, isometric exercises are your best friend. (isometric definition is down below.)

  • hamstrings LOVE load. They LIVE to work, even when injured or a little strained. But the trick is not to do too much, too soon. Exercises like this one or any bridge variation where you pull your heel towards your bum or push your leg into the wall are equally good options. Pick what feels good for you!

  • (extra credit: can you see how this looks like you're running into the ground?)


Single Leg Bridge with Pull Over

  • You might think this is a core exercise until...

  • THE KEY: I like this exercise with your foot elevated on an ottoman, couch, box, bench, whatever, because it asks your ENTIRE hamstring to get involved.

  • And as your bum is lifted high up in the air, and you have 1 leg (or maybe you need 2 legs), holding you up there, this can be a challenge in itself. But I love the addition of pulling the weight overhead. You can feel how your core has to resist rotational forces and the change in your center of gravity, especially if you're up for the 1 leg version.

  • This is a another great concentric, but mostly isometric exercises for tentative hamstrings. (this one should NOT make you sore.)

  • (extra credit: can you see how the single leg version looks like running on your back?)


Single Leg Bridge with Foot on Box

  • Yup, exact same position as the one above but...

  • THE DIFFERENCE: here, with this exercise, I'm asking your hamstring to actually through it's entire range. Your hamstring has to power your bum UP with a concentric contraction, but also slowly lower you back down eccentrically.

  • You can add a weight to this if you like: placing a dumbbell or a med ball in your hip crease. I know for some runners, no additional weight will be needed. And that's ok.

  • Focus on the controlled lowering first especially if you're wrestling with a temperamental hamstring.

  • (extra credit: obviously the same as above ;))


Gallop Forwards and Backwards

  • I know it looks weird and feels awkward, but don't skip it.

  • PRO TIP: here's where we really start to look like running with this exercise. Did you know that galloping is a developmental precursor to running? You galloped at probably age 5 before you really started to run.

  • I'm always a fan of using developmental movement as means to strengthening your body as an adult. It's like running a software update for your muscles. They remember the movement and often perform better afterwards.

  • This exercise, moving both forward and backwards, is a great way to gently build both concentric and eccentric strength in a position that literally looks like your running stride. All the hamstring exercises in the world don't matter if your body can't use that strength in a position that looks like running. So teach your body.


Internal Rotation Single Leg Deadlift with Foot on Wall

  • Yup, you've seen this one before, too. We'll keep it short.

  • WHY YOU NEED THIS ONE: this is the kind of exercise that REALLY helps you build strong hamstrings, but because it's an eccentric contraction, it's possible it'll leave you a little sore.

  • But I love the added internal rotation, aiming for the outside of your shoe laces, because it hits ALL of your hamstring, helping you build a strong muscle from it's very beginning to where it plugs in and attaches behind your knee. I want your hamstring to be strong throughout your entire stride, and this is how you do that in a way that looks like running.

  • Single leg, with some balance help, in a way that accesses the entire range of motion of your running stride, with a heavy weight to give your muscle the correct stimuli to grow and get strong.


WRAPPING UP

Let's talk why hamstring exercises leave you so damn sore.


I'm willing to bet that the 2 main muscle groups that get so sore runners can't run the next day are quads and hamstrings (front and back of thigh muscles).


By the way, did you know these two muscles are "teammates"?

Meaning, your quads help you straighten your knee.

And your hamstrings help bend your knee.


Your quads also help bring your knee to your chest.

And your hamstrings help sweep your leg backwards as if you were going to kick a soccer ball.


This relationship is important to understand because these two muscles always work in tandem. This is frequently why some runners will feel their quads doing work during a strength exercises when their hamstrings should be.

But why are your hamstrings soreness culprits and so important for speed work?

The first hamstring exercise runners tend to jump on are single leg deadlifts.

And this has to be one of the most demanding hamstring exercises out there because of how it works the muscle eccentrically, or an elongating position.


A single leg deadlift asks the hamstring to get long, to stretch to it's full potential, and then hoist a weight back up to the starting position.

This kind of eccentric strength exercise IS GOOD! but it's also one of the most demanding ways to strengthen a muscle, leaving you (and anyone else) sore the next day.


This is where it helps to understand the different ways a muscle contracts:

  • isometrically -think about pushing your palm into the wall. The wall won't move, but your arm will get tired from working so hard

  • concentrically -think about a bicep curl, holding a weight and bringing it up towards your shoulder

  • and eccentrically- think about lowering the weight out of the bicep curl and the control it takes to lower it safely and slowly


Your hamstring performs both concentric and eccentric contractions with EVERY STRIDE. It has to help control both your knee bending, your hip sweeping back, and absorb the impact of your body slamming back into the ground from gravity with every step.

Not to mention, the added demand placed on it, once you speed up or charge up a hill. Your hamstrings need to STRONG to handle this.


This is why spending time on hamstring strength is never wasted.

Strong hamstrings will allow you to run faster, stronger up hills, and longer with less fatigue.


And it makes sense that your favorite hamstring exercise, an RDL, is leaving you super sore the next day because you picked the hardest kind of exercise for it! That's why with this circuit I've put together, it guides you through the least demanding to the most demanding kind of hamstring strength, helping you to build strong hamstring through every point of your running stride.


Because when your muscles are strong through their entire range of motion (entire span of mobility), that's when you are your most injury-proof and can perform your best.


If you found this fascinating, extremely helpful, and wondering "what would an entire strength program look like if it was built for runners this way?"...


I have an answer for you ;)


RACE READY is coming.

It's my 16 week, 1-on-1 strength coaching program for runners where I guide you through runner-specific strength workouts that fit into your marathon training plan.

  • We adapt the strength program to your personal goals and your life's schedule to help you run your best and most injury-free race yet.

  • Not to mention, the 1 on 1 coaching creates accountability while also giving you the chance to ask me questions whenever something is starting to feel off.

  • If this sounds like something you need for your Spring 2025 races, sign up here for the Race Ready waitlist. You'll be the first to know when spots open up!


and you're not sure and need more exercises to play around with, check out my FREE 2 week strength program for runners HERE.


Until next time, running fit fam,


Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit


P.S. even if you're only a little curious about Race Ready and you're not 100% about your own Spring 2025 race season, put your name on the waitlist anyway ;) No commitment; just information.

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